Whether you're chasing birdies at Mirimichi or squeezing in nine holes after work at Audubon, golf is one of the best ways to stay active in Memphis. But it’s also one of the most common sports we treat in the clinic, especially for low back stiffness, hip tightness, and shoulder pain that creeps in over time.
The good news is that most golf injuries are preventable. And if you’re already dealing with pain, there’s a good chance it’s fixable without cutting into your season.
Here are some of the top tips we give Memphis golfers to help them play strong, stay pain-free, and avoid long-term setbacks.
You wouldn’t walk into a heavy deadlift cold, so don’t walk onto the first tee that way either. A few shoulder circles and air swings aren’t going to cut it.
Here’s a better 5-minute warm-up to do before your round:
You’ll loosen up faster, reduce your injury risk, and your first few swings will feel a lot smoother.
Golf is a full-body movement, but the wear and tear often shows up in the lumbar spine, hips, and shoulders.
We see a lot of:
A movement screen or quick PT session can catch mobility restrictions or asymmetries before they start affecting your swing, or causing long-term problems.
Your core is the foundation of your swing. But it’s not just your abs doing the work.
The deep core, obliques, and hip stabilizers play a huge role in power, rotation, and protecting your spine.
A few staples we like:
You don’t need to overhaul your workouts. Just add a few of these 2–3 times per week and you’ll notice a difference.
Shoulder pain is one of the top complaints we hear from golfers. Usually it’s a combo of tight lats, poor posture, and weak rotator cuff muscles that haven’t been doing their job.
Simple shoulder maintenance goes a long way:
This is especially important if you also sit a lot for work or tend to carry tension in your upper back.
You don’t have to be on the PGA Tour to treat your body like it matters. Walking 18 holes and swinging a club 80 to 100 times adds up—especially in the Memphis heat.
Post-round recovery tips:
If pain lasts more than a few rounds, don’t ignore it. The earlier you address it, the faster you can get back to playing comfortably.
Injuries don’t have to be part of your golf story. With a little strategy around mobility, strength, and recovery, you can stay active on the course without sacrificing performance or dealing with nagging pain.
If you’re starting to feel discomfort during or after your rounds, or just want to make sure your swing isn’t setting you up for problems, we can help.
Book an Evaluation at 901PT and find out what your body needs to stay strong and play your best.
Let us know what’s going on and we’ll walk you through it.