Golf: returning after an injury

Risks and order of return

Repeated trunk rotation loads the back, hips, wrists and elbows; resume with putting and short shots, then short clubs, and the driver last.

Golf: start with putting and the short game, then half swings. The full swing and full rounds come next; warm up your back and hips before playing.

Bringing the movement back in four stages

1. 1

   Trunk and shoulder mobility, putting and short approach shots.

2. 2

   Short shots (chips, pitches) without a full swing, a few balls.

3. 3

   Iron swings with reduced range, short practice sessions.

4. 4

   Full swing with the driver, 9 then 18 holes.

Common injuries in this sport

• Lower back (lumbar)Shorten the swing, work hip rotation and avoid long ball sessions.
• Golfer’s elbow (medial epicondylitis)Resume with gentle swings and avoid hitting the ground; check grip and shaft size.
• WristAvoid shots from roots or thick rough and relax the grip.

Preparation exercises

• Thoracic rotation (open book)

  Lying on your side, knees bent, open the top arm backwards following the hand with your eyes, without forcing. 8 each side.

  To start: 8 per side, slowly, once a day.

  Variations, mistakes and progression

  Easier

  Open less far.

  Harder

  Hold 3 seconds at the end of the movement while breathing out.

  Common mistakes

  • Letting the knees come apart.
  • Forcing with the shoulder.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Trunk rotation with band

  Band anchored at chest height, rotate the trunk slowly keeping the arms straight and the hips steady.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small range.

  Harder

  Stronger band, bigger movement.

  Common mistakes

  • Turning the hips with the trunk.
  • Bending the arms.

  Moving on

  When 3 × 12 is easy with no back pain the next day.

• Hip mobility circles

  On all fours, make big slow circles with one knee within a pain-free range. 8 each direction.

  To start: 8 circles each way per side, once a day.

  Variations, mistakes and progression

  Easier

  Smaller circles.

  Harder

  Bigger, slower circles.

  Common mistakes

  • Letting the back arch or round.
  • Forcing into a pinch in the groin.

  Moving on

  This is a mobility exercise: keep it as a warm-up.

• Isometric wrist flexion

  Forearm supported, palm up, hold the wrist flexed against a light weight or your other hand, 30 seconds.

  To start: 5 holds of 30 seconds, once or twice a day.

  Variations, mistakes and progression

  Easier

  Very light resistance with the other hand.

  Harder

  Small dumbbell or a heavier water bottle.

  Common mistakes

  • Clenching the fist hard.
  • Lifting the forearm off the table.

  Moving on

  When 5 × 45 seconds stays at 3 out of 10 elbow discomfort at most.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Band wood chop

  Band anchored high to one side, arms almost straight: pull diagonally down towards the opposite hip, turning your chest and pivoting on the back foot, then return slowly.

  To start: 3 sets of 10 per side, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, small rotation, feet fixed.

  Harder

  Stronger band, faster on the way down (always slow on the way back), then from low to high.

  Common mistakes

  • Pulling with the arms without turning the hips.
  • Rounding the back at the end of the movement.

  Moving on

  When 3 × 12 is easy with no back or shoulder pain the next day: bring back your sport’s movement at reduced speed.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Clubs suited to your height, shafts not too stiff.
• Stable shoes and a trolley or cart rather than carrying the bag.
• A 10 to 15 minute warm-up before the first ball.