Golf may not look like a high-impact sport, but your body experiences significant stress over the course of a round. Between 70 – 100+ high velocity swings, repetitive spinal rotation, and hours on your feet, it’s no surprise that many golfers deal with low back pain, elbow irritation, or shoulder issues. One of the most common reasons? Skipping a proper warm-up and cool-down.
A proper warm-up is essential for both performance and injury prevention. It’s not just about hitting a few balls, it’s about preparing your body for rotational power, speed, and control. An effective warm up increases blood flow, improves mobility, activates key muscle groups like the core and glutes, and enhances coordination. Even 5 – 10 minutes of dynamic movement, such as trunk rotations, hip mobility drills, and progressive swings, can lead to better consistency, increased distance, and reduced strain on your body.
Equally important, but often overlooked, is the cool-down. After a round, your body has been placed under repetitive stress, particularly in the spine and hips. Taking a few minutes to walk, stretch, and restore mobility can help reduce post-round stiffness and soreness while promoting recovery. Simple static stretches for the hamstrings, hip flexors, shoulders, and trunk, combined with controlled breathing, can help your body reset and prepare for your next round.
Ultimately, golfers who perform consistent warm-ups and cool-downs not only play better but stay healthier over time. These simple habits improve performance in the short term and protect your body long term, allowing you to continue playing the game you enjoy.
If you’re experiencing pain, stiffness, or limitations in your swing, a golf-specific physical therapy evaluation from TPI-Certified physical therapist, Beau Lockmer, DPT, OCS, can help identify mobility restrictions, strength deficits, and movement patterns that may be contributing to your symptoms. Addressing these issues early can keep you on the course and performing at your best.
Taking just 10 minutes before and after your round may be the easiest way to improve your game, reduce injury risk, and enjoy golf for years to come.
— Beau Lockmer, DPT, OCS
