Why senior golfers get hurt and how to prevent injury
Golf is an immensely popular sport among seniors. According to the National Golf Foundation, over 10 million golfers in the United States are 50 or older, and 44 percent of men age 65 and older list golf as their favorite sport. Many seniors prefer to exercise on the golf course, which is also where many injuries occur. The reality is that most senior golfers play with some form of pain. The pain can range from minor aches to debilitating injuries, but every senior golfer will experience some form of pain if they play long enough. Golf is an amazing sport for seniors because it promotes mobility and community over the long term, but only if significant injury is avoided. The best way for seniors to avoid injury on the golf course is to understand why golfers sustain injuries and how to prevent them as we age.
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Why golfers get injured
Golf is a rotational sport, and that rotational movement, along with seniors having more tread on their tires, is why they sustain injuries. Rotating at high speeds requires many different joints, and these joints experience wear and tear over time. Senior golfers also deal with more chronic pain issues that cause them to overcompensate in other areas of their swing. Arthritis in the hips, shoulder stiffness, and old rotator cuff injuries are all common among older golfers, and when those joints aren’t getting motion, maybe the lower back is asked to do more during a swing and injury occurs.
Experienced, older golfers know how to swing a club; that is not why they are getting hurt. Senior golfers get hurt because they don’t have the full range of motion and strength they once had. The four most common injuries sustained by senior golfers are lower back, shoulder, elbow, and wrist injuries. These injuries are common because these body parts are most affected by the more sedentary white-collar jobs that older golfers typically hold, and they are also the parts most used in a golf swing. When a retiree or a law firm partner sits for an extended period and then suddenly moves these body parts, injuries can occur. The golfer feels stiff and assumes their shoulder can’t go another ten degrees, so they overcompensate and injure their lower back or wrist.
The toll of golf-related aches, pains, and injuries manifests in two types of complaints. Either they feel they can’t play a full 18 holes and quit sessions early, or they pay severely for that full 18 in the morning and are in debilitating pain the next day. Over time, this inability to play or recover from play leads seniors to quit the game entirely without finding another avenue for exercise. This leads to not only worse physical well-being but also worse emotional well-being, as golfing with friends also serves as an important social tether for many older golfers. If golf is a key pillar of a senior’s physical and mental well-being, it is imperative that seniors take the necessary steps to stay healthy so they can golf as long as possible.
Always be moving
The best way for seniors to avoid injuries while golfing is to stay active in a variety of ways. The rotation of key golf joints and muscles should be maintained even when you are not on the course. The greater your range of motion, the longer you will be able to golf. Regularly stretch the areas of your body that are most important to your golf swing. For example, stretch your hips and shoulders, and progressively turn a bit more than you normally would throughout the week. Pay close attention to how much rotation you can achieve in these areas. 
Dr. Owen Campbell, PT, DPT, OCS and Owner of Simplify Motion Physical Therapy (at right)
The following week, you can add weights or resistance bands to continue improving that range of motion. Include some form of weight training and core work in your regular exercise routine. It doesn’t need to be strenuous, just consistent. When your mobility and strength are maintained, you will play longer and hit the ball farther.
One of the best ways to maintain mobility is to add variety to your weekly activities. Golf is great exercise, but golf swings can’t be the only type of motion you do. Play other sports, try other exercises, and play with your kids or grandkids. You need a variety of movements, and the best way to get them is to do things that require you to move in different ways. Pickleball, swimming, and calisthenics are great ways for senior golfers to add new movements to their exercise routine. You don’t have to do these things all the time, but doing them periodically will ultimately help you stay healthy on the golf course.
When To See a specialist
Anyone who is in pain on the golf course or wants to prevent golf injuries should take the time to see a specialist. If you are dealing with pain, you should see a physical therapist. You can also see a personal trainer or physical therapist if you are not in pain but are looking for avenues to avoid injury. However, no matter who you pick, the specialist should understand golf and how to work with golfers. Ideally, you see this person once a month, but even an initial consultation can be beneficial, as it can address issues and teach a few exercises to improve range of motion.
Golf is a popular sport among many seniors and a great way to promote long-term health and mobility as you age. However, those benefits only occur if you don’t hurt yourself while golfing. Listen to your body when it tells you it hurts. Take the necessary steps to avoid golf injuries so you can golf well into your golden years.
