How to Prepare for Golf Season
As summer continues, many golfers in Manhattan are eager to dust off their clubs and return to the game they love. But before you head to the driving range or tee off for the first time this year, it’s essential to take a step back and consider your body’s readiness for the season. Preparing your body for golf season can significantly reduce the risk of injury, especially lower back pain, and help you play more consistently.
In this article, we’ll discuss common issues that affect your golf swing, the five most frequent golf-related injuries, and the four main areas you should focus on to get in top shape. You’ll also learn how physical therapy can help golfers optimize performance and recover from or prevent injuries.
If your goal is to play pain-free, contact us today to learn how expert guidance and one-on-one care from our team at Paspa Physical Therapy in Manhattan, NY, can help.
Common Golf Swing Issues
Even professional golfers experience challenges with their swing mechanics. The golf swing is a complex movement that involves coordination, timing, and mobility across multiple joints and muscles. Unfortunately, many recreational and even seasoned golfers overcompensate with poor mechanics, which can lead to injury.
Most golfers struggle with:
- Limited mid-back mobility, which forces over-rotation in the lower back
- Poor core strength reducing the ability to generate power safely
- Inadequate lower body engagement, decreasing stability, and swing efficiency
- Improper form, such as failing to bend your knees, improper feet, shoulder width stance, or rounding the back rather than maintaining proper lower back posture
A proper golf swing should rely on the thoracic spine (upper back), hips, and core muscles to rotate while keeping the lower back stable and supported. Without this control, the swing becomes a repetitive strain that can wreak havoc on your back, hips, and shoulders over time.
5 Common Golf Injuries
Every golf season, physical therapists and sports medicine specialists see a familiar pattern of injuries. These injuries can often be traced to poor preparation, weak core muscles, and lack of flexibility or mobility.
Here are the five most common golf injuries:
- Lower Back Pain – Caused by poor rotation mechanics and inadequate core strength
- Rotator Cuff Strain – Overuse and improper shoulder movement
- Golfer’s Elbow – Repetitive stress on the tendons of the inner elbow
- Knee Pain – Often from poor foot placement or twisting through the knee instead of the hip
- Wrist Injuries – Frequently caused by sudden impact with the ground or tight grip mechanics
Many of these issues are preventable with the right conditioning, strengthening, and movement training before and during the season.
4 Main Aspects Golfers Should Focus on to Prepare for an Injury-Free Season
To prevent injuries and optimize performance, golfers should spend time during the off-season or before returning to the course focusing on these four key areas:
1. Upper Body Strength
Generating clubhead speed doesn’t just come from the arms. It requires the large muscles of the chest, shoulders, and upper back. Light strength training, such as push-ups, bicep curls, and triceps extensions with light weights (2-5 lbs.) can help build strength and control.
2. Lower Body Conditioning
Your legs and hips provide balance, power, and control throughout the swing. Exercises like wall sits, squats with body weight, and lunges can help you build leg strength and stability, critical for that powerful downswing.
3. Core Strength
Your abdominal muscles, obliques, and lower back work together to provide the rotational power needed for a smooth and forceful swing. Strengthening these muscles protects against lower back pain. Add planks, stomach crunches, leg lifts, and medicine ball twists to your routine.
4. Flexibility and Mobility
Restricted motion in the shoulders, hips, and back can severely limit your swing. Incorporate a thorough warm-up and dynamic stretches daily, even if you’re just at home. One excellent exercise involves using your golf club as a tool: Hold the club out in front with hands about 24 inches apart, stand with feet shoulder width apart, and slowly rotate side to side while keeping your arms level and parallel to the ground.
Physical Therapy for Golfers
Physical therapy isn’t just for treating injuries—it’s also one of the smartest ways to prepare your body for golf. At Paspa Physical Therapy in Manhattan, our licensed physical therapists work one-on-one with golfers to build strength, restore mobility, and correct movement mechanics.
Unlike many clinics, Paspa Physical Therapy never uses aides or assistants—your care is always delivered by a licensed physical therapist, one patient at a time. Whether you’re dealing with nagging shoulder pain or simply want to improve your golf game, a customized treatment plan can help you make gains quickly and safely.
Our facility also features a full gym and private treatment rooms, giving you the privacy and equipment needed to train like a professional golfer, without distractions.
Exercises to Improve Your Golf Swing and Avoid Injuries
Here are a few exercises that support the goals of building strength, improving mobility, and boosting clubhead speed while reducing injury risk:
- Medicine Ball Rotational Throws – Builds core muscles and teaches explosive rotational power
- Plank with Arm Reach – Strengthens core and improves shoulder stability
- Hip Bridges – Activates the glutes and lower body for better power transfer
- Thoracic Spine Rotations – Improves mid back mobility, reducing stress on the lower back
- Standing Cable Rotations – Mimics golf swing motion while building core and upper body coordination
Perform these movements 3–4 times per week, with a thorough warm-up beforehand, especially as golf season approaches.
A Strong, Pain-Free Start to Your Golf Season
As you plan your return to the golf course, don’t overlook the importance of preparing your body for golf. With the right combination of strength training, mobility work, and personalized care, you can play longer, swing harder, and recover faster.
Whether you’re recovering from an old injury, dealing with lower back pain, or simply aiming to optimize performance, Paspa Physical Therapy is here to help you reach your goals. Our experienced team of physical therapists in NYC delivers expert, one-on-one care tailored to your specific needs.
Contact our office today to schedule your appointment and get ready for a strong, injury-free golf season!