The following tips can help protect your shoulder from injury on the golf course:
- If your shoulder starts hurting during the game, stop playing. Don't resume golf until the pain goes away. If the problem persists, see a doctor.
- Avoid carrying a golf bag with a sore or aching shoulder.
- Use the proper equipment. Be sure your clubs are in good shape and are the correct length and weight for you.
- Use good technique. If your shoulder is sore after a golf game, you may need to refine your golf swing.
- Do exercises to improve the strength, endurance and flexibility of the rotator cuff, scapula (shoulder blade) muscles, the trapezius and latissimus muscles (large back muscles), and pectoralis (large chest muscles).
- Learn to use the larger parts of your body (legs, hips, trunk) to transfer weight more consistently.
- Shoulder motion should come after the hip and trunk motion during the downswing.
- Concentrate on keeping your hands in front of your body as much as possible during the swing.
- Following shoulder surgery, modify your swing by shortening the backswing or reducing the follow-through. This may result in a more consistent swing.
- If shoulder rotation is limited after surgery or an injury, you may need longer clubs.
- For golfers with a rotator cuff injury, holding a rolled up towel under the arm during practice swings can help keep the right elbow close to the body, avoiding increased strain on the shoulder.