Shoulder pain from golfing is a common problem that can be fixed with rest, non-steroidal anti-inflammatory medications, icing and physical therapy. These measures can usually resolve the discomfort and allow you to continue golfing with better results.
Golfing requires the use of certain muscles that you may not use on an everyday basis. Strengthening the muscles, tendons and ligaments around the shoulder joint can help to prevent painful symptoms and provide better function to help you improve your golf game.
5 Ways to Naturally Fix Shoulder Pain from Golf
Strengthen Rotator Cuff
One of the primary ways you can fix shoulder pain from golfing activities is to engage in exercises that focus on the muscles that support the rotator cuff. These exercises target the muscles that support movement of the shoulder joint, such as the deltoids, rhomboid, trapezius and other connected muscles, as well as the biceps and triceps.
Improve Thoracic Spine Mobility
The thoracic spine includes the vertebrae that extend from the shoulders to the waistline. Sitting at desks and working at computers can lead to muscle weakness, stiffness and poor function in the thoracic vertebrae. Stretches, windmills and rotations can help to strengthen the muscles of the middle back.
Check Golf Club Fit
The club weight, length and shaft flex can cause dramatic changes in your performance. The loft angle and lie angle that is matched to the player can also improve your outcomes. The right clubs can also help to minimize stress on your body. A professional golf club fitter can help to ensure your clubs fit you precisely.
Correct Swing Flaws
The repetitive action of swinging a golf club for a long drive can cause injury to the shoulder joint. Learning to do a correct swing can prevent these injuries, so a few lessons with a coach can help you to ensure that your swing won’t lead to an injury.
Post-Round Recovery Ice
If you have any shoulder discomfort after a round of golf, you should take a proactive approach and start a habit of doing post-round icing. This measure can help to increase post-play recovery and avoid common problems with inflammation.
Causes of Shoulder Pain
Poor Swing Mechanics
Learning to do a golf swing correctly can go a long way toward preventing shoulder injury. Taking the time to learn the correct swing method from an experienced trainer will help to avoid injury.
Weak Rotator Cuff Muscles
Golfers that only play on occasional weekends or those who cannot play during certain seasons of the year may have weak muscles that connect to the rotator cuff. These golfers may experience pain when resuming a more frequent schedule of play.
Labral Tears and Other Injury Types
Tears in the tissues that connect to the shoulder joint can lead to pain when golfing. Other conditions can cause inflammation that leads to pain.
Loss of Range of Motion or Mobility in the Shoulder Joint
Weakness in the joint or arthritis that affects joint function can lead to poor range of motion that can cause pain.
Overuse Injuries from Too Much Golfing or Practice
Repetitive actions that occur when you golf continually can cause overuse injuries that can interrupt your golfing.
Symptoms of Shoulder Pain
Soreness in the Shoulder or Arm Area
Weakness or inflammation in any part of the complex system of the shoulder joint can lead to pain or discomfort in the joint when performing common actions for work, athletic activities or even for everyday tasks.
Stiffness in the Shoulders or Arms After Playing Golf
You may notice stiffness in the shoulder after a round of golf that should serve as a warning signal that you should take immediate measures rest and ice the joint to prevent chronic inflammation.
Difficulty with Swinging a Club Properly or Getting a Full Range of Motion During a Swing
Inflammation of the muscles and related structures can lead to impairment of the full range of motion in the shoulder joint as you try to swing your club.
Popping, Cracking, Clicking Sounds Coming From the Shoulder Joint During a Swing
Popping, cracking or clicking sounds in the shoulder during movement occurs when damaged muscles and tendons move over the bones in the shoulder. These sounds can mean a tear in the tissues or other type of damage in the joint
Discomfort and Pain During Any Movement Involving the Shoulder Joint
A golfer may notice sudden, sharp pain when doing a swing for distance. There may be chronic pain, even when not golfing. Normal tasks that involve using shoulder muscles may be uncomfortable. Stiffness can also. In severe cases, you may not be able to use the arm on the affected side.
Diagnosis and Treatment for Shoulder Pain
A physician, chiropractor or physical therapist can provide an accurate diagnosis for what is causing the shoulder pain.
Frequently Asked Questions
How do you treat golf shoulder pain
Generally, when individuals have shoulder pain from playing golf, they are advised to discontinue play for a period of time. Icing of the shoulder can help to reduce inflammation, swelling and discomfort. Heat therapy can help to soothe chronic problems. Physical therapy is often prescribed to help strengthen supporting muscles.
What is the fastest way to cure shoulder pain
The fastest way to cure shoulder pain is to rest the shoulder, apply ice to the area several times each day and to take non-steroidal, anti-inflammatory medications.
How do I strengthen my shoulders for golf
Targeted exercises that work the muscles that connect to the shoulder joint, as well as those that support the upper back and front of the shoulder joint, can help to keep shoulders strong and flexible for golf movements.
How do you stretch shoulder pain in golf
Stand upright and hold your arms out at shoulder level. Make small circles with your arms to stretch out the muscles that connect to the shoulder joint. You can also do over the head stretches to work the muscles that connect to the shoulder joint.
Should I golf if my shoulder hurts
Rest is an important part of the therapy for a golf-related shoulder injury. Manage discomfort with over-the-counter, non-steroidal anti-inflammatory medications. Treatment may include icing or heat therapy, chiropractic adjustment, physical therapy, massage or other methods.
Can you play golf with shoulder pain
Overuse is one of the prime causes of joint pain, so if you are in discomfort, you should take a break to allow the tendons, ligaments and muscles of the shoulder joint to heal.
What is a natural remedy for shoulder pain
Icing is a natural, yet highly effective remedy for shoulder pain after golf. Applying an ice pack for 15 to 20 minutes, 4 to 6 times per day can help to reduce inflammation and swelling. Heat is another natural remedy that can be used for chronic pain problems. Many players find that massage helps to reduce discomfort and speeds natural healing.
Should I stretch my shoulder if it hurts
Yes, gentle stretches can have a beneficial effect on shoulder pain. But you should be careful not to overextend your shoulder muscles when doing the stretches.
How do you know if you have a shoulder injury from golf
Generally, you will begin to suspect a shoulder injury if you have soreness in your shoulder joint after a game of golf or have discomfort during play that radiates into the upper back or chest.
How long does golfers arm take to heal
With proper rest, anti-inflammatory medications and icing, an injured arm can heal properly in a few weeks. Severe injuries may take as long as 3 to 6 months.
How do I get my golf posture correct
A golf trainer or coach can carefully analyze your movements during play and can provide direction on how to improve your posture.
Can I play golf with rotator cuff injury
It is not advisable to golf with a rotator cuff injury until your shoulder is properly healed.
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How do I keep my shoulders back in golf
If you pinch your shoulder blades together as you swing, it will help you keep your shoulders back in the proper position.
What stretches do golfers use to improve their swing
The rotator cuff stretch helps to improve shoulder mobility during swings. Stretch your arm across the front of your body and extend the stretch by bending your other arm to hook it as leverage. You can also place each hand on opposite ends of the golf club and raise your arms above your head, stretching your extended arms back gently.
How to fix shoulder pain for golf swing
Pain is generally a sign of injury of some type and continuing to use the shoulder could lead to further damage to tissues. Icing can help to reduce inflammation in the shoulder joint.. Ensure that you have a good warm-up session before golfing.
Golf shoulder injury symptoms
Golfers may experience pain during swings, aching of the joint even when not playing, limited range of motion, stiffness, frozen shoulder, swelling of tissues, inability to sleep on the side of the sore shoulder and discomfort that may spread into the chest or back.
Golf shoulder blade pain
When you experience pain in the shoulder blade during golfing, it can result from weak muscles or ligaments that connect from the middle back to the shoulder joint. Rest, icing and exercises can help to alleviate the discomfort during play. A good warm-up routine can help to avoid recurrence of the problem.
