Home > Ball Sports > Playing Golf Safely Without Injury

Playing Golf Safely Without Injury

By: John Beith - Updated: 21 Sep 2012 | comments*Discuss
Golf Golf Course Golf Safety Golf

Golf is a lot less dangerous compared to other sports where physical contact between players takes place. Because of this, golf players are less likely to get injuries than participants in other sports. But there is still a chance you can end up with an injury, if you don't know what to look out for, or know how to avoid getting them.

The most common injuries that a golfer will sustain, is an injury to the head, elbows, knees, lower back, wrists and shoulders.

Here are some tips on avoiding injuries and maybe improving your golf at the same time.


You might not think you have to be fit to play golf, but if you play a round of 18 holes it will take you around four hours, you will walk for miles and you'll be carrying a set of clubs on your shoulder. A certain level of fitness is needed to do all this. Muscle endurance, flexibility and strength are all required to play golf and you need to train the body to make sure it can stand up to the strain. Flexible muscles are needed to play golf and can help you hit the ball further.

Fitness Training

  • Don't just go into a gym and start lifting weights thinking you'll get fit. You need to start a training program specifically for playing golf.
  • Work on specific muscle groups you use most when playing golf. These are the arms, wrists, back, trunk, legs, hips and ankles.
  • Regular walking strengthens the legs and ankles, as well as being a good way to build up your stamina.

Warm Up and Warm Down

It's vital if you want to avoid injuries like pulled muscles that you warm up properly before reaching the tee. You should try and have at least a ten minute warm-up that includes stretching exercises. A good walk at a brisk pace can also help you loosen up. After the round warm down with a few light stretching exercises to avoid stiffness and soreness in the legs and back.


  • Touch and feel are important when you play golf so don't forget to exercise your hands and fingers. Gently shake your hands and then clench and unclench your fists. Repeat 10-12 times.
  • Shoulders can be loosened by placing your right arm over the right shoulder behind your back, then try to touch your right hand with your left hand by placing it behind your back at the waist. Hold for around 10 seconds then repeat switching arm positions. Repeat a couple of times each side.
  • You can stretch your back by trying to touch between your feet while in a sitting position. This should be done slowly to avoid injury. Try and hold the position for 20 seconds then repeat as many times as you feel is needed.
  • Legs can be stretched by standing in an upright position with your legs as far apart as possible without being uncomfortable. Then with both hands try and touch your right foot while keeping your legs straight. Hold this position for 15 seconds. The exercise should then be done again for the other leg. Repeat five times for each leg.


As soon as you set foot on a golf course you should be aware that there are a lot of golf balls going to be flying around and you don't want to be on the receiving end of one. You also need to take care you don't strike anyone with one of your shots. There are some rules you need to obey to avoid injury.

On Course Safety

  • Before you start to swing a club look around to make sure the immediate area around you is clear of any others.
  • After striking your shot be careful not to let go of the club, or throw it to the ground as it could strike someone.
  • Stand at a safe distance behind and slightly to the side of the player striking the ball. Never stand in front or to the side of anyone striking the ball, as you could be injured by a miss hit shot, or by the ball rebounding of an object like a tree or sign.
  • Always be aware of the position of other players on the course, when they or you are taking a shot. Don't hit the ball until there is a safe distance between groups of golfers.
  • Never go out on the course during a lightning storm. Metal golf clubs and lightning are a bad combination.
If you warm up properly and use your common sense when on the course, then your round of golf should be injury and incident free. Although I can't guarantee it will be bogey free.

You might also like...
Share Your Story, Join the Discussion or Seek Advice..
Why not be the first to leave a comment for discussion, ask for advice or share your story...

If you'd like to ask a question one of our experts (workload permitting) or a helpful reader hopefully can help you... We also love comments and interesting stories

(never shown)
(never shown)
(never shown)
(never shown)
Enter word:
Latest Comments
  • Kaz
    Re: Darts Safety
    Is it safe for students of 14 to 16 years old to play darts in a pupil referral unit. Is there any health and safety rules
    20 November 2017
  • zozo
    Re: Training For Competitive Sports
    This articale can really help people with losing weight.
    27 October 2017
  • SafeSport
    Re: Dealing With Muscle Cramp
    The bod - Your Question:This website helped understand the quantum physics behind these types of injuries such as a ankle break I had…
    29 March 2017
  • The bod
    Re: Dealing With Muscle Cramp
    this website helped understand the quantum physics behind these types of injuries such as a ankle break i had no idea that the muscle…
    28 March 2017
  • Adele
    Re: Safety Tips For Playing Cricket
    This website is very good, I wish these people would stop club penguin hates
    28 February 2017
  • Real Kian
    Re: Safety Tips For Playing Cricket
    I don't like you using my name without my permission I'm reporting you fraud
    10 February 2017
  • Prof.Tom Wood
    Re: Safety Tips For Playing Cricket
    Im in a priority group and play at high standard and think that its bestest and betterer than you boylan haha you are bad 1v1…
    10 February 2017
  • Boylan
    Re: Safety Tips For Playing Cricket
    I think that cricket is the best I'm a regular player and think this is the greatest everer omg so good!!
    10 February 2017
  • Zishi
    Re: Safety Tips For Playing Cricket
    I'm a great cricket player, the only thing that bugs me is the safety side of it. After watching cricket last year and to see…
    9 July 2016
Further Reading...
Our Most Popular...
Add to my Yahoo!
Add to Google
Stumble this
Add to Twitter
Add To Facebook
RSS feed
You should seek independent professional advice before acting upon any information on the SafeSport website. Please read our Disclaimer.