24 Sep Tips to avoid injuries when playing golf
The first time a player steps onto the tee full of excitement, they can hardly imagine what their body is about to face. What looks like a smooth and effortless movement —an elegant swing, a clean strike sending the ball soaring into the blue sky— is in fact one of the most demanding and repetitive actions in sport. It isn’t the distance of the drive that makes the real difference in the long run, but the ability to look after every joint, every muscle and every habit. Golf, as well as being about precision and strategy, requires respect for the body. That is the secret: enjoying the game while avoiding injuries that can put a stop not only to a round, but to an entire season.
At Vistabella Golf, we know this well. The course, designed to bring out the very best in every golfer, is also a setting where preparation, technique and common sense become allies in keeping you healthy and able to enjoy the game for years to come.
The most common golf injuries
Golf may not be a contact sport, but that doesn’t make it any less demanding. The repeated movements, the fixed postures and the power required in every swing can all lead to injury if you’re not careful. These are the most frequent:
- Lower back pain and lumbar issues: caused by constant rotation and, in many cases, a weak core. Preventable with abdominal strengthening exercises and a refined swing technique.
- Epicondylitis (tennis elbow or golfer’s elbow): tendon inflammation in the elbow, very common among players who grip too tightly or swing with excessive tension. Prevention means relaxing the wrist, using suitable clubs and stretching properly beforehand.
- Wrist injuries: the joint takes a lot of strain with every impact, especially in shots from the rough or swings made with too much tension. Improving technique and strengthening the forearms is essential.
- Shoulder tendinitis: one of the areas most affected in golf, particularly for those playing several times a week without enough rest. Working on mobility and flexibility in the rotator cuff is crucial.
- Knee pain: less frequent, but caused by the torsion of the swing or by playing too many rounds in a short time. Supportive footwear and strong leg muscles are the best protection.
Knowing these injuries is the first step. The second is applying preventive measures that let us enjoy golf with confidence.
Start with a proper warm-up
The most common mistake golfers make is skipping their warm-up. Turning up at the tee, taking a couple of cold swings and assuming the body will respond as it did at twenty is a sure path to strain.
An effective warm-up takes no more than ten minutes: joint mobility for shoulders, hips and wrists, dynamic stretches, and a few gentle swings with a mid-iron. The aim is to wake up the body, not tire it. The difference is clear from the first shot: better flow, more control, and fewer risks of pulls or strains.
Refined technique, fewer injuries
A poorly executed movement, repeated hundreds of times, is the perfect recipe for pain. As beautiful as the swing is, it can also punish the body if done incorrectly. Overstrained shoulders, excessive lumbar twists or a poor grip account for many of the most common golf injuries.
Having professional guidance is vital. At academies such as the one at Vistabella Golf, coaches don’t just help you sink more putts or gain distance, they also correct postures that protect the body over the long term. The right technique is the best insurance policy for any golfer.
Strengthen your core and protect your back
If there’s one area that suffers most in golf, it’s the back. Every swing involves rotation, extension and explosive force. Without a strong core, all that energy ends up concentrated in the lower back, which inevitably protests.
The solution lies in training off the course. Pilates, yoga or functional routines focusing on abdominals, glutes and lower back muscles enable the spine to withstand the game’s demands. The benefit isn’t just preventative: a strong core also provides power and stability, enhancing the quality of every shot.
Equipment matters (a lot)
It isn’t all down to the body. Playing with clubs that don’t suit your height, strength, or style greatly increases the risk of tendonitis or strain. The same applies to grips that are too small, shafts that are overly stiff, or shoes lacking proper support.
Investing in a professional fitting is investing in your health. Personalised equipment allows each shot to flow naturally and avoids compensations that lead to discomfort. At the Vistabella Golf pro-shop, the finest brands and expert advice are on hand for any player who values comfort as much as performance.
Stay hydrated and heed the weather
The Mediterranean climate is one of the Costa Blanca’s great attractions: sunshine, light and mild temperatures almost all year round. Yet that same advantage requires responsibility. Dehydration is the golfer’s silent enemy: it reduces concentration, increases fatigue and can cause cramps or dizziness.
Drinking water before, during and after the round is essential. Adding mineral salts on particularly hot days helps maintain balance. Equally important is respecting your body: if you feel excessive fatigue or dizziness, don’t push on. Golf is a marathon of precision, not a desperate sprint.
Train beyond the course
A complete golfer isn’t built solely through practice swings on the range. Physical work in the gym is the foundation of a resilient, prepared body. Moderate strength training, flexibility routines and some cardiovascular work make muscles more responsive, protect joints and add stability to the swing.
Every hour invested in fitness is a step towards longer-lasting golf, with less pain and more enjoyment. That is, ultimately, every player’s goal: to be able to keep playing for many years.
Pay attention to the warning signs
Ignoring pain is a mistake almost every golfer makes at some point. That slight twinge in the wrist, stiffness in the shoulders the following day, or a sharp pang in the knee may seem minor. They aren’t.
Listening to your body —and stopping if necessary— is always wiser than risking a more serious injury. Taking a few days off, seeing a physiotherapist, or adjusting your playing schedule can make the difference between a brief pause and weeks without touching a club.
Play in an environment that looks after you
Golf is a wonderful sport precisely because it knows no age. You can start young and keep playing for decades, as long as you look after your body and respect its signals. Preventing injury doesn’t mean being fearful, it means playing intelligently.
On a course like Vistabella Golf, where every detail reflects quality and each shot feels like a privilege, the experience is magnified. Here, you don’t just come to play: you come to embrace a healthy, elegant lifestyle full of energy.
Injury-free golf, golf for life
Golf is a wonderful sport precisely because it knows no age. You can start young and keep playing for decades, as long as you look after your body and respect its signals. Preventing injury doesn’t mean being fearful, it means playing intelligently.
On a course like Vistabella Golf, where every detail reflects quality and each shot feels like a privilege, the experience is magnified. Here, you don’t just come to play: you come to embrace a healthy, elegant lifestyle full of energy.
Book your tee time at Vistabella Golf
Experience golf as it should be: with technique, confidence, and the assurance of being on one of the finest courses on the Costa Blanca. Book your tee time at Vistabella Golf today and discover why playing here is synonymous with excellence.