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Published on: 05-Jun-2023

Playing golf can be hard on the body. It is a physical sport that engages many body systems and combines strength training, coordination, balance, and cardiovascular exercise all at once over an extended period. If you are an avid golfer, you know when you have overdone something, and the discomfort can affect your ability to play the game you love.

Your arms are a major part of the movement in striking your ball, and you can easily develop shoulder inflammation for several reasons. Your rotator cuff includes muscles and tendons that stabilize the joint where the ball of the humerus sits in the shoulder socket to give you a range of motion. This overuse produces the pain you are experiencing, and once you have it, you need to rehab it. 

Is there any way to stop the problem before it starts? Here is how to avoid shoulder pain in golf.

Strength Exercises

No athlete can expect to perform well if they don’t exercise regularly. Anyone can run down a track, but breaking 10 seconds in the 100-meter dash takes strength training to build muscle, provide support and prevent injury. The same is true for golf.

Consider adopting a strength training routine for your whole body with a focus on your shoulders. This will improve performance by increasing endurance and flexibility, positively affecting your overall game. Your shoulder is supported by various muscles, including:

• Rhomboid

• Trapezius

• Levator scapulae

• Pectoralis minor

• Serratus anterior

Great shoulder exercises are internal, external, and external rotations with arm abduction to strengthen the shoulder muscles. Still, you should also add exercises for the upper body and arms.

Use the Right Golf Clubs

Great technique and strong muscles will greatly benefit you. However, you will increase your chances of injury if you don’t have the right equipment. 

You should have golf clubs fitted to your body size so they are the right length and weight for you. You must also be comfortable using them as you pack your clubs and swing them all day. Short clubs will lead to bad form and easily avoided strain. 

Some equipment changes to consider are:

Graphite Clubs: These are lightweight and reduce vibrations in your arms and shoulders.

Long Tees: Longer tees help you stand taller for better form and avoid striking the ground for a pain-inducing impact.

Low-Compression Golf Balls: These balls have less resistance and are softer, so they don’t jar your joints as much. 

Golf Shoes: The right shoes give you more grip and help you interact with the ground better. This results in better form and more consistent ball striking.

Ultimately, getting your clubs fit for you is the best thing you can do to improve your golf game and avoid shoulder injury.

Practice Good Form

The technique of your swing will have the biggest impact on your muscles, especially the shoulders, and if you have a repetitive movement of improper form, you are more likely to sustain an injury.

Make sure to work on your form and get the advice and help of pro or more experienced players at the golf club if necessary. You may be swinging your club too hard. Use a weak grip and have your feet, not shoulder width apart. 

Relying only on your shoulders to power your swing can also cause excess strain, so make sure you are engaging the larger muscles in your legs, hips and torso and allowing your back to help swing your arms. Pay attention to your form and practice your swing all the time so you are ready once you hit the links.

Be Careful of Overuse

People love the game of golf, and there is so much room for improvement with each day on the course. It can be addicting, especially if you have lots of time to participate, but moderation is the key to everything.

Learn how to listen to your body because it will tell you when it’s had enough. As you are playing, if you start to feel discomfort, sit out a few rounds. This will rest your shoulder and let the pain resolve with little downtime. As much as you want to keep playing, all professional athletes know that playing through the pain will only worsen things with a serious injury and could restrict your play for much longer if you overdo it. You shouldn’t have to deal with pain when pursuing an enjoyable activity. Golfing is a great pastime that keeps your body active and your mind engaged, so follow these steps to avoid shoulder pain when golfing. Then all you need to worry about is how lower your stroke count