Common Golf Shoulder Injuries: Prevention & Treatment

Nothing’s better than watching someone who truly loves their sport of choice. In golf, Angelo Spagnolo is one such person. Earning Golf Digest’s first-ever (and only) title as America’s Worst Avid Golfer, Spagnolo is credited with once saying, “I don’t let birdies and pars get in the way of having a good time.” 

Clearly, having this type of fun is all about creating the right mindset. But this can be difficult to do if you have a golf-related injury. An area that is at higher risk is the shoulder.

Shoulder Anatomy & the Golf Swing

The shoulder joint is surrounded by a group of muscles and tendons. These are known collectively as the rotator cuff. The rotator cuff is responsible for keeping the upper arm securely within the shoulder socket. If the rotator cuff didn’t do its job, your arm would easily fall out of the shoulder joint. 

Muscles that offer shoulder support include the following:

• Trapezius 

• Levator scapulae

• Rhomboid

• Serratus anterior

• Pectoralis minor

Each rotator cuff muscle has different origins and insertion points. For example, the rhomboid’s origin is in the thoracic spine and its insertion is in the scapula (shoulder blade). The trapezius has three origins and insertions. Overall, it connects the base of the skull and upper spine with the clavicle and acromion (the highest shoulder point).

Effective shoulder motion is needed to complete a proper golf backswing. Golfweek indicates that this involves a 60 to 75-degree turn away from the ball. If a muscle or tendon doesn’t provide adequate support during this shoulder rotation, an injury can result.

Common Golf Shoulder Injuries

There are a few common golf injuries that can affect shoulder function. Some are acute injuries, meaning that they happen suddenly. A rotator cuff tear is one example. A cuff tear is when the tendon at the head of the humerus (the upper arm bone) rips or tears. This rotator cuff injury can sometimes happen during a powerful golf swing. A muscle strain is another type of acute golf injury.

Other golf injuries are more chronic in nature, occurring slowly over time. Shoulder tendonitis, also known as rotator cuff tendonitis, is a type of chronic shoulder injury. Tendonitis refers to an inflammation in the rotator cuff. Though, it can also occur in the biceps tendon. 

Shoulder tendonitis is sometimes caused by a pinched rotator cuff tendon. Research shows that it is fairly common in sports that require overhead movements, of which golf is one.

Shoulder impingement is another chronic condition that can appear in the lead shoulder. Also known as subacromial impingement, it is caused by repeated rubbing of the outer shoulder and the humerus. This results in swelling and pain.

Many chronic shoulder conditions are actually an overuse injury. They occur as a result of repetitive motion. In this case, the repetitive motion is the golf swing. This leads to wear and tear over time. If they aren’t given time to heal, they turn into repetitive stress injuries.

In some cases, one shoulder injury can lead to another. For example, a cuff injury can lead to a frozen shoulder. This is because a cuff injury reduces shoulder mobility. The more immobile the shoulder area, the more likely it is the muscle will become stiff and freeze.

Injury Prevention: Exercises for Strengthening the Shoulder Muscle

One of the best ways to prevent these golfing injuries is to strengthen the muscles that support the shoulder area. This also helps create a stronger, more powerful golf swing.

As a personal trainer, you are in a good position to help your clients stay in the sport that brings them satisfaction and joy. Three shoulder exercises to include in your golf-loving client’s workout regimens are:

• Internal rotation: This exercise works the front of the shoulder. To do it, attach a resistance band to a doorknob and stand sideways next to the door. Grab the band with the hand closest to the door. Your elbow should be bent at 90 degrees. Keep your upper arm next to your body and only move your lower arm as you pull the band across the front of your body, toward your other arm. Then return your hand to the starting position.

• External rotation: This move works the back of the shoulder. The starting position is the same as the passive internal rotation. The only difference is that you will pull the band with the hand furthest from the door. Again, keep your elbow bent at 90 degrees and your upper arm remains next to the upper body, not moving during the exercise.

• External rotation with arm abduction. This movement also strengthens the back of the shoulder. This time, you stand facing the door. Lift your right arm to shoulder height, your elbow bent at 90 degrees, fist facing the door. Grab one end of the resistance band and rotate your shoulder so that your fist is facing the ceiling. Your upper arm doesn’t move during this exercise. Return your hand to the starting position.

While these exercises help strengthen the shoulder muscles, don’t forget to work other upper body muscles that support the golf swing. Strengthen forearm muscles and the wrist to get a better hold on the clubs. Work the upper back and chest to avoid a muscle imbalance and reduce the risk of injury.

At-Home Shoulder Injury Treatment

Despite the best of efforts, shoulder injuries sometimes occur. In most cases, pain is the result. Penn Medicine recommends the following home care options for treating shoulder pain:

• Ice the pained area 3-4 times per day for the first few days

• Take over-the-counter pain medication, if needed

• Give the shoulder time to rest (no exercise or golf) if the pain is too intense

• Keep good posture so each cuff muscle and tendon remain in the proper position

These actions can help reduce swelling and inflammation, in addition to easing pain. If the injury is minor, it may resolve on its own. Yet, if it is more severe or the pain won’t go away, further medical attention may be needed.

When to See a Doctor or Physical Therapist for a Golf Injury

Some golf shoulder injuries cannot be treated at home. For example, rotator cuff surgery may be required to repair a major tear or to correct shoulder dislocation. In the case of shoulder impingement, physical therapy can help reduce stiffness and improve range of motion. 

Penn shares that one sign that it may be time to seek a medical professional is if the pain lasts more than a couple of weeks. This is especially true if you’ve tried to reduce the pain on your own but your efforts haven’t worked.

If the shoulder is swollen, has a reddish or blueish hue, or is difficult to move, this also indicates that a doctor’s visit may be best. Or if you develop a fever in addition to the shoulder pain.

It’s also important to recognize that sudden and/or intense shoulder pain can be a sign of a heart attack. If this is a concern, or if it is accompanied by other symptoms—such as pain in the chest or jaw and shortness of breath—a call to 911 is the best option.

Learn other ways to help clients rehab from injuries with the ISSA’s Exercise Therapist certification. This course teaches the basic principles of a therapeutic exercise program.

References

We Found the Worst Avid Golfer!. Golf Digest. Retrieved 11 August 2022, from https://www.golfdigest.com/story/gd0985wagandrews.

Proper Shoulder & Hip Rotation in the Golf Swing. Golftips.golfweek.usatoday.com. Retrieved 11 August 2022, from https://golftips.golfweek.usatoday.com/proper-shoulder-hip-rotation-golf-swing-2534.html.

Churgay C. A. (2009). Diagnosis and treatment of biceps tendinitis and tendinosis. American Family Physician, 80(5), 470–476.

Shoulder Pain. Pennmedicine.org. Retrieved 11 August 2022, from https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/shoulder-pain.