Golf and joint pain: what the swing asks of your joints

What golf asks of your joints

A round is four or five hours of walking, punctuated by around eighty fast rotational swings. That combination loads the lead elbow, both knees and the lower back in a way few other sports do, and it repeats week after week.

Where golfers usually feel it

Golf concentrates load in a few predictable places. Knowing which one is taking a load and developing pain or inflammation makes the next step much simpler.

Elbow

Golfer's elbow is felt on the inside of the joint, from the repeated grip and the deceleration through impact. It usually builds over weeks rather than arriving in one shot.

Knee

The lead knee takes a rotational load at impact and the trail knee absorbs the push off. Add four miles of walking on uneven ground and an arthritic knee will let you know about it.

Knee Arthritis

Wrist and hand

Grip pressure and the impact of a fat shot travel straight into the wrist and the base of the thumb, which is also the most common site of hand osteoarthritis.

Hand and finger arthritis

Lower back and hip

Rotation has to come from somewhere. When the hips are stiff the back makes up the difference, which is why hip and back symptoms often arrive together in golfers.

Back and neck Hip Arthritis

Warming up before you tee off

Most amateur rounds start cold on the first tee. Ten minutes beforehand changes how the first six holes feel, and how the joint feels the next morning.

Walk first, swing second

Five minutes of brisk walking before you pick up a club raises the temperature of the tissues that are about to rotate at speed.

Open the hips

Slow rotations, hip circles and a few lunges give the rotation somewhere to go other than your lower back.

Build the swing up

Start at half speed with a wedge and work up. Ten progressive swings beats three full-speed ones on the first tee.

Loosen the shoulders

Arm swings across the chest and slow shoulder rolls, ten each way, so the backswing is not the first time the shoulder turns fully today.

Roll a few putts

A couple of minutes on the practice green lets the back and knees settle into the address position before any full swing asks more of them.

Grip last

A few gentle wrist circles and a light squeeze and release before you grip hard. The elbow tends to complain when the forearm goes straight from cold to full grip pressure.

Questions about golf and joint pain

What golfers ask most often when a joint starts getting in the way of the round.

Should I stop playing until it settles?

Rarely. Complete rest tends to stiffen the joint and weaken the muscle around it. More often the answer is to change the dose: nine holes instead of eighteen, a buggy instead of walking, fewer range balls. If pain is sharp, worsening or stopping you sleeping, get it assessed rather than working around it.

Is golfer's elbow the same as arthritis?

No. Golfer’s elbow is a tendon problem on the inside of the elbow, usually from repeated grip and load. Osteoarthritis is a change in the joint surfaces. They can feel similar at first, which is why an assessment is worth it before you buy a brace for the wrong thing.

Will a brace help my knee on the course?

For many people, yes. A brace offloads the part of the joint that is complaining and gives back some confidence on uneven ground. It is a support for the round, not a treatment in itself, and works best alongside the strength work that keeps the knee stable.

Browse knee supports

Does the buggy make things worse in the long run?

Not if it is the difference between playing and not playing. Walking is good for a joint, but so is continuing to play. Many people alternate, walking the flatter courses and riding the hilly ones.

How long before a round should I warm up?

Ten minutes is enough to make a difference, and it matters more as the temperature drops. Cold tissue and a full-speed driver are a poor combination at any age.

Braces and compression supports are often the first go to for many golfers with common aches and pains, and qulity options are used, they can offer great support. Thats why we only recommend Össur bracing.

Össur Formfit Pro Elbow

Who this is for For tennis elbow, golfer’s elbow or general tendon irritation limiting sport and daily activity. Targeted compression with integrated cushioning to reduce swelling and support irritated tendons while allowing natural movement.

£70

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Ossur Formfit OA Knee

Who this is for: Early knee osteoarthritis, causing stiffness, swelling or reduced confidence during movement. Medical-grade compression with structured stability to help reduce knee pain and support comfortable, everyday activity without bulk.

£270

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Össur Formfit® Pro Wrist Compression Sleeve

Who this is for For wrist sprains, tendonitis, overuse pain or inflammatory flare-ups affecting grip and daily movement. Breathable compression with structured stabilisation to support the joint while allowing controlled, everyday activity.

£55

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Össur Formfit® Pro Knee

Who this is for For general knee discomfort, mild instability or kneecap irritation affecting everyday movement. Gentle compression with targeted patella support to improve comfort and confidence during daily activity and exercise without restricting movement.

£60

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Össur Formfit Knee Hinged Brace

Who this is for: A comfortable hinged knee brace for people recovering from mild to moderate ligament injuries, knee sprains or general instability. The breathable pull-on sleeve provides compression, while the supportive side hinges help improve stability during movement and rehabilitation.

£85

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Össur Formfit® Pro Ankle

Who this is for For mild ankle sprains, instability or ligament irritation during recovery. Medical-grade compression with targeted ankle cushioning to reduce swelling and provide supportive stability without restricting movement.

£55

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Knee cold compress

Cold and compression together can be a powerful way to calm an irritated knee. This easy-to-use knee wrap combines a reusable ice gel pack with gentle adjustable compression to help reduce swelling and ease discomfort after activity, injury, or arthritis flare-ups. Simple to freeze, quick to apply, and designed to comfortably support the knee when it needs it most.

£45

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Conditions and treatments for these joints

If you feel joint pain is starting to really affect your game and even prevent you from playing, these guides may help. You can also locate a clinic using our clinic finder tool.