Compared to other golfers, I started much later than most. Throughout my adult life, I have enjoyed many sports, including flag football, softball, and running, but I never had much of an interest in golf. When the golf bug bit, however, it bit hard. I have come to appreciate the degree of skill, athleticism, and mental toughness that golf requires, and I have jumped into this challenge with both feet. There is no question … I’m hooked!
Hitting a golf ball is not easy, and I like the challenge of trying to get better at it. When I first started playing, I was terrible, but I have seen my game improve steadily over time. I took lessons from pros who helped me get on the right track, and I enjoy practicing my swing at the driving range. Over the past few years, I started to practice and play more often and have noticed my scores improving as a result. They will probably never be low enough for my liking, but that is the beauty of golf — perfection can never be achieved, but we can always strive to improve.
Golf is a very social sport, which is a big reason why I decided to learn to play. Many of my friends are golfers, so playing a round gives us a wonderful opportunity to get together. The pleasant, outdoor setting of a golf course provides a relaxing environment for easy conversation. I have had great talks on the golf course with friends, colleagues, business associates, my dad, my sons, and even total strangers. No matter who I am golfing with, the opportunity to connect with others is part of the appeal.
I love to travel and enjoy seeking out new places. I have only scratched the surface of the many fantastic golf courses that are right here in the Northwest. Some of my favorites are Brasada Ranch and Awbrey Glen in Central Oregon, Bear Mountain and Gamble Sands in Central Washington and Gearhart Links on the Oregon coast. I have also had the privilege of playing some world -famous courses, including Pebble Beach, The Old Course at St. Andrews and Bandon Dunes.
Wherever I’m playing (especially if I’m travelling with my golf buddies), I want to play my best. Eighteen holes of golf can be fatiguing, both physically and mentally and endurance is an underappreciated element of the sport. Destination courses require several hours of standing, walking and taking swings, often on hilly terrain. Springing for a cart (which I often do when travelling) can be helpful, but what really makes a difference for me is conditioning. I walk when I play my home course and I also run, bike and lift weights to keep in shape. Building my endurance through exercise helps me feel strong throughout every round of golf I play.
How to train for golf: A physical therapist’s personal fitness approach
I am a strong believer in physical conditioning. Most of us may never have the flawless swings that the pros do, but we can improve by working on our fitness. Training can provide the physical tools necessary to hit the ball farther and straighter. Improving our strength, flexibility, and endurance also reduces risk of injury.
Strength exercises for golfers: how to add power and prevent injury
In golf, power comes primarily from the core and hips. Improving strength can add yards to your drive and make you less susceptible to injury.
Here are the three strength exercises that I feel are most important for golfers:
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Resisted Trunk Rotation
While sitting, rotate against the resistance of the band as far as possible and return. Perform three sets of 10 on each side. -
Squats
Stand with feet shoulder width apart. Lower your trunk by bending your knees over your toes and then return to standing position. Perform three sets of 10. Add weights or resistance band as needed. -
Prone Arm/Leg Reach
Lie over a ball. Move right arm and left leg to shoulder height. Hold for three seconds, then alternate. Perform 10 on each side.
Golf flexibility and mobility: why you need both and how to improve them
Improved flexibility and mobility can increase swing speed and reduce the chance of injury. What’s the difference? Mobility is the ability to move actively (on muscle power alone) through a range of motion. Flexibility is the ability to move passively (with the help of external forces) through a range of motion. So, for example, hip flexion mobility is shown when you lift your knee with your thigh muscles toward your head. Flexibility of that same motion is shown when you pull your knee upwards with your hands or a strap. In golf, we need both mobility of our joints and flexibility of our muscles to allow us to swing the club with ease. Free movement of the spine is especially critical, and hip and shoulder range are also important. The stretches below target these major areas, helping you improve your flexibility and mobility to help you play better golf.
These are my 3 favorite golf stretches:
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Side Lying Twist
Lie on your right side, keeping your knees together. Look and reach your left arm to the left as far as you can. Hold for three seconds and return. Repeat 10 times on each side. -
Hip Rotator Stretch
Lie on your back with knees bent. Grab your right knee with your hands and pull toward your left shoulder. Hold for 30 seconds. Perform two on each side. -
Upper Thoracic & Shoulder Stretch
Lie on a foam roll. With palms facing each other at shoulder width, reach backward as far as you can. Perform 10 holds of five seconds.
Golf endurance training: why cardiovascular fitness matters on the course
Muscle fatigue can sap your golf performance and increase your risk of an injury on the course. Endurance can be improved through cardiovascular exercise. I’m a runner, but walking, biking, and swimming are also excellent options to improve your endurance. Try for at least 30 minutes, five times a week. Regular exercise will help you finish strong.
How to warm up for golf: why dynamic movement beats static stretching
Warming up before you play will help you perform better and reduce your chance of injury. Driving range practice can help you get loose but hitting balls BEFORE your body is ready to perform can lead to swing faults that carry over into your round. I recommend 5 – 7 minutes of dynamic warmup before you hit the range. Static stretching won’t cut it here … you need to perform active movements to elevate your body temperature and get your muscles ready to work.
On-course golf tips: how to stay loose and avoid stiffness
Walking the course will tend to keep you feeling loose. If you are riding a cart or the pace of play is slow, consider repeating some of your dynamic warm-up exercises periodically to avoid getting stiff.
Stay hydrated and eat a light snack or two during the round. I always have something to eat in my golf bag. Muscles perform best when they are neither hot nor cold, so dress for the weather. Layering gives you flexibility in changing weather conditions, and don’t forget to use sunscreen.
Post-round golf stretching: what to do after 18 holes
Time to hit the clubhouse for a beer with your foursome, right? Absolutely! Right after golf, however, is for static stretching. Spend a few minutes stretching your spine, hips, and shoulders, then go enjoy!
Visit our Golf Resource Hub to explore additional PT-approved fitness and injury prevention tips for golfers of all ages.
Common golf injuries: low back pain, golfer’s elbow, and knee strain
Injuries happen to the best of us. They sideline weekend hackers like you and me as well as pros like Dustin Johnson and Tiger Woods. Our best efforts to condition for golf and warm up properly will reduce, but not eliminate, the risk of injury. The important thing to do when injury strikes is to take action to keep it from getting worse and start the road to recovery.
Low back pain is the most common musculoskeletal problem in the general population. Golfers are even more susceptible due to the potential stress of repeated bending to address the ball and spinal rotation to swing. Golfers who experience low back pain should seek physical therapy right away. Physical therapy yields excellent results for most who sustain a low back injury.
Golfers are also at risk for elbow injuries. Strains to the muscles and tendons of the forearm are common and can develop from overuse. These may resolve with rest and ice, but for pain that lingers, physical therapy is recommended. These types of injuries often respond well to ASTYM treatment.
The golf swing can place a lot of torque on the knees, especially with any muscle imbalances present. Weakness in the hips can increase knee strain during the swing. Ice and rest may help alleviate the symptoms, but seeing a physical therapist is recommended to address any strength, flexibility, or balance issues that may be the underlying cause.
See a physical therapist for your golf injury without a doctor’s referral
Direct access grants you the right to see a physical therapist without a doctor’s referral. This means you can seek immediate help for your golf injury. It also allows you to consult a physical therapist of your choice for injury prevention or a Golf Performance Evaluation (including video analysis).
Is Your Body Ready for Golf Season? A PT Can Help!
As spring settles and the golf courses green up, you might be dusting off your clubs and digging your golf shoes out of the bottom of the closet. Before you book that first tee time of the season, it’s important to spend a little time preparing your body for the rigors of 18 holes. Checking in with a physical therapist is a great way to uncover any muscle imbalances or faulty mechanics that can lead to injury. A PT can also design a training program to help you get the most out of your golf game.
