How can I golf longer — and with less pain?

Here are some key strategies to help you extend your golfing years and play the game pain free.

January 11, 2024 | Garrett Rasmussen, CPT, TPI-F1


Golf is a sport that can be played year-round in southwest Florida, and with the average daytime temperature reaching the mid 70s, it's a perfect time to get out and play. The game offers a lifetime of enjoyment and challenge; however, as with any physical activity, golf can take a toll on the body, leading to discomfort — and even pain. Here are some key strategies to help you extend your golfing years and play the game pain free.

The foundation for a pain-free round is a thorough warm-up routine. Engage in light cardiovascular exercises to increase blood flow to your muscles: this could be anything from a brisk walk or a short bike ride, followed by dynamic stretching to improve flexibility. Focus on the major muscle groups of the golf swing, which includes legs, shoulders, hips, and lower back, to enhance your range of motion. Flexibility is a key component to a powerful and pain free golf swing.

On off days, incorporate a well-rounded fitness routine into your regimen, focusing on strength, stability and flexibility. A Certified Titleist Performance Institute (TPI) trainer can screen you for stability, mobility and strength deficiencies and create a custom fitness plan to address these areas. The addition of a golf specific exercise routine enhances your body's ability to move through the golf swing with greater ease, preventing stiffness and discomfort while building power and endurance.

A factor that often gets overlooked in injury prevention is recovery. Take time after your round to assess how the body feels and identify any discomfort. Your TPI trainer can prescribe a cool down and stretch routine to relieve any stiffness or pain and help speed up the recovery. Be sure to hydrate and refuel with a healthy meal as well to assist in the recovery process.

Golf is a sport that can be played all year by all levels and ages. To continue playing as long as possible and with as little pain as possible,  remember to always warm up properly, work with a TPI trainer to improve your fitness, and take some time to cool down. By incorporating these strategies into your golfing routine, you can pave the way for a more extended and pain-free golfing journey.


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Garrett Rasmussen

Garrett Rasmussen

Garrett Rasmussen, CPT, TPI-F1 is a golf trainer based in Naples who specializes in strength and conditioning. He has worked with a diverse population in one-on-one settings as well as small group training, having taught over 10,000 group fitness classes and worked with hundreds individually.

Meet Garrett