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Golf for Beginners: Avoiding Injuries

Golf is one of the most peaceful sports there is - there’s you, your mates and the vast golf course. With a long list of benefits that golfers swear by, golf can help you stay fit, it can aid weight loss and it can also improve your muscle tone. The sport also significantly reduces stress and anxiety, providing an opportunity for you to keep in touch with your friends and to connect with new people.

Learn to play the safe way:

Most injuries are caused by over doing it or improper golfing techniques:

  • golfer’s elbow
  • back and knee pains
  • wrist, hand and finger injuries
  • neck and hip injuries

Since the sport is played out in the open, players are also at risk of sunburn, skin damage and even skin cancer… so remember to wear your sunblock!

Warm up

Don’t over excite yourself and immediately practice your swing or throw yourself straight into a round of golf. Always remember to warm up first; jog or walk briskly for 10 – 15 minutes or you could even do some jumping jacks or push-ups. To avoid straining injuries stretch your wrists, elbows, shoulders, back and pelvis  - this will also make you more flexible which can lead to a more fluid golf swing.

Quality of equipment

In the world of golf, equipment is an investment…it pays to have the proper gear! Make the most out of your swing by getting professionally evaluated clubs. This will make the game easier because of your enhanced accuracy and distance.

Always wear the proper footwear. Opt for golf shoes with shorter cleats as those with longer ones tend to dig into the earth, keeping your feet well and truly planted as you swing; this could potentially strain your ankles and knees.

Sun protection

Along with your sunblock, it is recommended that you wear a hat (or a visor) and sunglasses. As much as possible, play early morning to avoid peak sunlight.

Keep hydrated

Golfing requires exposure to the sun for an average of between five to seven kilometres… you will burn a lot of calories! It is extremely important to keep yourself hydrated; drink water before, during and after a game.


Practice makes perfect… well it doesn’t hurt anyway! Not only will it help you to become a better golfer, it will also help to reduce the chance of injury. Training helps to push you beyond your abilities, taking you (and your body) a step outside your comfort zone.

The best way to practice is with quality sports netting provided by the Sports Netting Company. In fact, SNC has all your netting needs covered. Perfect during practice and coaching sessions, golf nets effectively contain the ball preventing stray balls and spectator injuries.

Proper posture

The right posture can go a long way not only with regards to your swing but also for your health. Avoid hunching over the ball at all costs as this may result in neck and back strain. Always stand with your feet shoulder-width apart and with your knees slightly bent.

Do not overdo it

Avoid overusing your muscles. Cut the game short if any sign of weakness, nausea, cramps or rapid heartbeat start to manifest. When you feel an injury, stop playing immediately and seek first aid or prompt medical treatment, no matter how insignificant you consider your injury to be.

Be aware of your surroundings

Yes, you might take extra caution with how you use and carry your body around the golf course to avoid injuries but you might just be the cause of somebody else’s wounds. Always practice basic rules and protocol of the game. Don’t just swing your club; check first if someone is standing close beside or behind you. Remember to shout “fore” to warn spectators and other players and do not play your shot until the group in front of you is out of the way.

As they always say, prevention is better than cure. Don’t forget to have fun on the field but always make sure you (and others!) are safe from golfing injuries.  Go on, show ‘um how it’s done!