Golf is often seen as a low-impact, leisurely sport. But any dedicated golfer knows that the game can be surprisingly demanding on the body. From the repetitive motion of swinging a club to the hours spent walking, bending, and carrying equipment, golf requires a unique blend of strength, mobility, and coordination.

Unfortunately, many golfers, particularly those over 40 or 50, experience recurring aches, pains, and injuries. Lower back pain, golfer’s elbow, shoulder strains, hip discomfort, and knee issues are all common complaints. For some, these problems lead to missed rounds, frustration, or even giving up the sport altogether.

The good news is that many of these issues are preventable. With the right approach to personal training, golfers can improve their swing, strengthen their bodies, and significantly reduce their risk of injury.

This blog explores why golfers get injured, the role intrinsic biomechanics plays in prevention, and how tailored personal training can help you play your best game for years to come.

Why Do Golfers Get Injured?

While golf may not look as intense as football or rugby, it places unique stresses on the body. Common causes of injury include:

1. Repetitive Motion
   The golf swing involves the same movement repeated hundreds of times per round and thousands of times per season. Over time, this repetition can strain muscles, tendons, and joints.

2. Asymmetry in Movement
   Golf is inherently one-sided. Right-handed golfers twist, rotate, and load the body unevenly. Without balancing exercises, this creates muscular imbalances and overuse injuries.

3. Poor Technique
   A flawed swing puts unnecessary stress on joints and muscles. Small technique errors, repeated over time, can lead to chronic pain.

4. Lack of Strength or Mobility
   Golfers who lack core strength, hip mobility, or shoulder stability often compensate by moving incorrectly. This increases the chance of injury.

5. Age-Related Changes
   As we age, joints stiffen, muscles weaken, and recovery takes longer. Without proactive conditioning, older golfers are particularly prone to injuries.

Common Golf Injuries

Some of the most frequent issues include:

• Lower Back Pain: Caused by repetitive rotation, poor swing mechanics, or weak core muscles.

• Golfer’s Elbow (Medial Epicondylitis): Overuse of forearm muscles and tendons.

• Shoulder Injuries: Rotator cuff strains from repetitive overhead or rotational movement.

• Hip Pain: Limited mobility or instability in the hips affects swing mechanics.

• Knee Issues: Stress from weight transfer during swings and walking on uneven terrain.

• Wrist Strains: Impact from striking the ground or overuse.

These injuries don’t just cause pain — they affect performance, consistency, and enjoyment of the game.

What is Intrinsic Biomechanics

Intrinsic Biomechanics  focuses on understanding the internal neuro-musculoskeletal system, which creates external movements. It examines what happens inside the body to produce the movements we see externally. By analysing these movements, we can identify inefficiencies, risks, and opportunities for improvement.

How Biomechanical Screening Helps Golfers:

1. Identifies Weak Links
   Biomechanics highlights areas of limited mobility, poor stability, or asymmetry that increase injury risk.

2. Improves Swing Efficiency
   By understanding how the body moves, golfers can adjust technique to reduce stress on joints and generate more power safely.

3. Tailors Training
   Biomechanics allows trainers to create programmes that strengthen weak areas, improve mobility, and correct imbalances.

4. Prevents Injuries
   Correcting faulty movement patterns before they cause damage helps golfers stay healthy and pain-free.

How Personal Training Helps Golfers Avoid Injuries

A personal trainer who understands biomechanics offers a unique advantage to golfers. Here’s how training can make a difference:

1. Core Strength and Stability

The golf swing relies heavily on the core: the muscles of the abdomen, lower back, and pelvis. A strong core provides stability, protects the spine, and allows efficient rotation.

Exercises such as planks, anti-rotation presses, and rotational medicine ball throws build the stability needed to prevent back injuries.

2. Mobility and Flexibility

Restricted mobility in the hips, thoracic spine, or shoulders forces the body to compensate, often leading to pain. Trainers use mobility drills, stretches, and dynamic movements to improve range of motion, making the swing smoother and safer.

3. Balance and Coordination

Golf requires precise coordination between upper and lower body. Functional balance training — such as single-leg exercises — improves stability, reducing the risk of falls and missteps on the course.

4. Strengthening Key Muscle Groups

Personal training strengthens the muscles most involved in golf, including:

• Glutes (for power and hip stability).

• Core (for rotation and posture).

• Shoulders (for swing control).

• Forearms and wrists (for grip strength and injury prevention).

5. Correcting Imbalances

Since golf is a one-sided sport, imbalances are inevitable. Trainers design programmes to strengthen the weaker side and restore balance, reducing overuse injuries.

6. Injury Rehabilitation and Prevention

If a golfer already has an injury, a trainer can work alongside healthcare professionals to build strength safely, prevent re-injury, and gradually return to play.

Functional Fitness for Golfers

Personal training for golfers often focuses on functional fitness — exercises that mimic real movements on the course. Examples include:

• Rotational Exercises: Medicine ball rotations to train the twisting motion of the swing.

• Lunges with Rotation: Builds leg strength while simulating weight transfer.

• Single-Leg Deadlifts: Improves balance and strengthens hamstrings and glutes.

• Cable Woodchops: Strengthens the core in a golf-specific pattern.

• Farmer’s Carries: Builds grip, core, and posture — essential for carrying clubs.

These exercises not only reduce injury risk but also directly improve golf performance.

Case Study: Biomechanics in Action

Take John, a 62-year-old golfer with recurring lower back pain. Despite stretching and resting, the pain returned every season.

Through biomechanical analysis, we found that his hip mobility was restricted, forcing his lower back to over-rotate during his swing. His core was also weak, offering little protection for his spine.

A tailored training programme focused on:

• Hip mobility drills.

• Core strengthening exercises.

• Correcting swing mechanics.

Within three months, John reported reduced back pain, improved swing consistency, and was playing more rounds without discomfort.

This is the power of combining personal training with biomechanics.

Mental Benefits of Injury Prevention

Avoiding injuries isn’t just about the body — it’s also about the mind. Injuries cause frustration, loss of confidence, and sometimes fear of movement. When golfers know their bodies are strong and resilient, they play with greater freedom and enjoyment.

Personal training builds not just physical resilience but also mental confidence. Golfers feel empowered, knowing they’ve taken steps to protect themselves.

Practical Tips for Golfers Over 50

1. Warm Up Properly
   Don’t skip straight to the first tee. Spend 5–10 minutes loosening joints and warming up muscles.

2. Train Year-Round
   Don’t wait until the season starts. Consistent training maintains strength and prevents early-season injuries.

3. Prioritise Mobility
   Spend time on hip, shoulder, and thoracic spine mobility to reduce stress on joints.

4. Strengthen the Core
   A stable, strong core is essential for protecting the back.

5. Balance Left and Right
   Train both sides of the body, even though the swing is one-sided.

6. Work With a Trainer
   Professional guidance ensures exercises are safe, effective, and tailored to your body.

Golf is a sport you can enjoy for life — but only if your body supports you. Too many golfers give up the game they love due to preventable injuries. Personal training, combined with biomechanical analysis, offers a powerful way to protect against pain, correct imbalances, and keep you strong, mobile, and resilient.

By focusing on core strength, mobility, balance, and functional fitness, golfers can not only avoid injuries but also improve performance, consistency, and confidence on the course.

Whether you’re 40, 50, or beyond, it’s never too late to take steps to protect your body and your game. With the right training, you can enjoy golf for years to come, pain-free and at your best.