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  • Writer's pictureSimon Coghlan MSc, BSc Physio, DipMedAc

How to Play Golf with Less Shoulder Pain

Would you like to play golf with less shoulder pain? It is a common problem, but the good news is that golf-related shoulder pain can be improved with the right strategies and treatment if necessary.

Here are some tips:

Warm up - Properly warming up before a round can make a big difference. Gentle stretches and warming up your shoulders with light resistance can increase mobility and reduce injury risk. Consider incorporating exercises that target the rotator cuff and scapular muscles.

Do regular Strengthening and Flexibility exercises off the course. These can build up the muscles around your shoulders, offering more support and reducing pain. Exercises with resistance bands can be particularly effective.

Check Technique - Adjustments in your swing can lessen the stress on your shoulders. A golf pro or a sports physiotherapist can provide valuable insights. 

Check Your Posture: Ensure you're not slouching or rounding your shoulders as you set up. A good posture aligns the shoulders with the rest of your body, reducing strain.

Smooth Takeaway: Keep your takeaway smooth and controlled. Jerky motions or overextending can put extra stress on your shoulders.

golf swing shoudler pain

Adjust Your Grip: Sometimes, a too-tight grip can lead to increased shoulder tension. Try relaxing your grip slightly and see if that reduces the pain.

Limit Your Backswing: Over-rotating on your backswing can strain the shoulder. Try reducing the rotation slightly to see if it eases the pain while allowing effective shots.

Follow Through: Ensure your follow-through is complete and balanced. Abruptly stopping your swing can jar your shoulder, so aim for a smooth, flowing motion that naturally decelerates.

Use Your Body: Make sure you rotate your body and spine through the swing rather than relying solely on your arms and shoulders. This helps distribute the force more evenly, reducing the load on any area.

Work with a coach or use video analysis, if needed, to fine-tune these aspects of your swing.

Physiotherapy - Still sore? Physiotherapy using manual therapy, dry needling, therapeutic exercises, and electrotherapy can help alleviate pain, improve mobility, and improve strength and function. It is very effective for bursitis, arthritis, and rotator cuff-related shoulder pain.    

By Simon.      

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