Your Golf Swing Came Back. Your Body Might Not Have.
You haven’t swung a club in months.
Then one sunny day hits, you book a tee time, and suddenly you’re back out there taking full cuts like it’s July.
For the first few holes, everything feels fine.
Then somewhere around hole 11:
- your lower back tightens up
- your swing starts to shorten
- and by 18, you’re just trying to finish without making things worse
Sound familiar?
Golf Is Sneaky on the Body
Golf doesn’t look demanding, but it’s repetitive and one-sided.
You’re:
- rotating in the same direction over and over
- loading your spine and hips the same way every swing
- asking your body to generate power without much buildup
And unlike a lot of sports, you don’t get many natural breaks. It’s just swing after swing, especially if you’ve hit a bucket beforehand.
That’s where the trouble starts.
The Biggest Mistake: Going From 0 to 18 Holes
Most early-season golf injuries come down to one thing: Too much, too soon.
After a winter of less movement, your body hasn’t kept up with what your swing wants to do.
So when you jump straight into:
- a full round
- a range session
- or both in the same day
…your body starts pushing back.
Simple Ways to Avoid Wrecking Your Round (and Your Back)
You don’t need a full training program — just a bit of awareness.
- Don’t skip the first few easy swings
Start slower than you think you need to. Let your body “find” the motion again. - Loosen up before the first tee
Not a full workout — just a few minutes of:
- torso rotation
- hip movement
- light swings
- Respect the range session
A full bucket before a round is basically doubling your workload. Early in the season, that adds up fast. - Ease into full rounds
If possible, start with 9 holes or a shorter outing instead of jumping straight into 18. - Pay attention mid-round
If your swing starts changing because something feels tight, that’s your body compensating — not something to push through.
Golf Injuries: The Usual Trouble Spots
The most common golf injuries we see early in golf season are:
- lower back
- hips
- shoulders
- elbows
These aren’t random — they’re all tied into the mechanics of your swing.
When It’s Worth Getting Help
If something feels off and doesn’t settle after a couple of days, it’s worth getting it checked.
A small mobility issue or muscle imbalance can turn into something that affects your swing for weeks if it’s ignored.
Play More Golf, Not Hurt More Doing It
The goal isn’t to take it easy all season — it’s just to get through the first few rounds without digging a hole.
Once your body catches up, you’re fine.
Until then, a little bit of patience goes a long way.
And if something doesn’t feel right, the team at Columbia Integrated Health Centre can help you get back to playing comfortably.
If your swing isn’t feeling quite right, book an appointment with our team to address small issues before they affect your game.
