Golf Season’s Here: Avoid These Common Injuries:
Spring’s in full swing, and for a lot of us in Carlsbad, that means one thing—golf season’s back! Whether you’re hitting the fairways at Omni La Costa or just swinging at a local course, nothing beats a sunny day chasing that little white ball. But if you’re not careful, golf can leave you sidelined with injuries. I’m Dr. Jason Valdez at Structure Chiropractic, and I’ve seen my share of golf-related aches in my practice. Let’s talk about the most common injuries and how to avoid them, so you can play pain-free all season.
Golf swing
First up, golfer’s elbow—that nagging pain on the inside of your elbow from repetitive swinging. It’s not just tennis players who get this; gripping the club too tight or swinging with poor form can strain those forearm tendons. To prevent it, focus on a relaxed grip and warm up before you play. Try this: before your round, do some wrist circles—10 each direction—and gently stretch your forearm by pulling your fingers back with your other hand, holding for 15 seconds per side.
Next, low back pain. Golf’s rotational swing puts a lot of torque on your spine, especially if your core’s not strong. I see this all the time at Structure—folks come in after a round, barely able to bend over. Strengthen your core with a simple move: lie on your back, knees bent, and lift your hips into a bridge position—hold for 5 seconds, lower, and repeat 10 times. Do this a few times a week to build stability. And don’t skip your warm-up—take 5 minutes to do some gentle torso twists before teeing off.
Finally, shoulder strain. That big swing can overstress your rotator cuff if you’re not prepped. To keep your shoulders happy, add a doorway stretch to your routine: place your hands on a doorframe at shoulder height, lean forward gently, and hold for 20 seconds. It opens up your chest and takes pressure off your shoulders. If you’re already feeling twinges, don’t ignore them—pushing through can make it worse.
Golf’s supposed to be fun, not painful. My job’s to get you moving right, but you’ve got to do your part—warm up, strengthen your core, and don’t overdo it. If you’re hurting, let’s team up to get you back on the course.
Book using the link on this page, or call 832.689.5022.