Overcome Hip Pain While Golfing: Expert Tips and Exercises

Hip Pain in Golfers: Unlocking the Secrets to a Smooth Swing

Experiencing nagging hip pain after every golf session can be a frustrating setback for golfers of all levels. We commonly see right-handed players experience left hip pain while golfing and left-handed golfer with right hip pain while golfing. Therefore, it’s crucial to understand the causes, find effective exercises for relief, and explore management options. By taking these steps, you can reduce pain and enhance your golfing experience to its fullest potential.

Unmasking the Culprits: What Triggers Hip Pain while golfing?

Common Causes of Hip Pain in Golfers:

  • Overuse and repetitive motions
  • Muscle imbalances
  • Poor posture
  • Technique flaws
  • Underlying conditions like arthritis or bursitis

The powerful rotation of the golf swing exerts tremendous torque on the hips, gradually leading to strain and injury over time.

Empowering Exercises for Soothing Hip Pain on the Greens

Hip Capsule Stretch with Glute Activation:

This exercise enhances joint mobility and stability in the hips, alleviating pain and optimizing overall function. Lie on the ground with legs in a 90/90 position, rotate your torso until both forearms rest on the ground, and direct the thigh downward along your belt buckle line. Next, drive the downward knee into the ground while lifting your hip, aiming to turn your opposite side towards the knee.

Weighted Reverse Lunges:

Targeting the gluteal muscles critical for hip stability and power in the golf swing, this exercise proves beneficial, especially for right-handed golfers experiencing right hip pain. Hold weights in each hand, take a step back into a lunge position, ensuring your front knee aligns directly above your ankle. Repeat this movement 8-12 times on each side.

Couch Stretch:

Combat tight hip flexors that contribute to pain and instability by maintaining flexibility. Kneel on one knee, align the leg with the side of a couch, and bring the other foot forward. Gently engage your glute, driving the hip forward into a stretch. Hold for 5 seconds, repeating the stretch 5 times, and then switch to the other side.

Effective Management Strategies for Golf-Related Hip Pain

Incorporating the aforementioned exercises into your regular routine yields pain reduction and improved joint function. Additionally, proper warm-up exercises and the inclusion of stretching and strength training in your exercise regimen are crucial. To ensure comprehensive evaluation and tailored management plans, consider consulting a TPI (Titleist Performance Institute) golf professional. These experts possess specialized training in musculoskeletal conditions commonly impacting golfers, offering effective treatments for long-lasting relief from post-golf hip pain.

Regain Your Stride: Overcoming Hip Pain and Excelling in Golf

In conclusion, while hip pain may pose a common challenge for golfers, the right treatment and rehabilitation approach can effectively manage and mitigate its impact. Therefore, by incorporating the recommended exercises, following a thorough warm-up routine, and seeking professional evaluation when needed, you can reclaim your passion for the game, free from discomfort and limitations.

About the Author

Meet Dr. Matt, your go-to chiropractor in St. George, Utah, specializing in golf-related injuries. As a TPI certified Golf Medical Professional, I am dedicated to helping golfers like you optimize their game and overcome pain or limitations. With a deep understanding of the biomechanics involved in the golf swing, I provide personalized care tailored to your specific needs. Together, we can unlock your golfing potential and ensure you enjoy the sport you love without any hindrances.

If you are currently experiencing pain in St. George, Utah, schedule an appointment with Dr. Matt. Pain does not have to keep you from the things you love.  

Crux Sport & Spine


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