Golf is often seen as a low-impact sport, but any seasoned golfer knows it’s deceptively demanding. A smooth, powerful swing is a complex full-body movement that relies heavily on precise biomechanics. Even the smallest inefficiency can lead to decreased performance, and worse, injury.

At Rancho Physical Therapy, we help golfers of all levels improve performance, reduce pain, and recover from injuries by taking a deep dive into their movement patterns, muscle imbalances, and joint mechanics. In this post, we’ll break down the mechanics of a healthy golf swing, how shoulder injuries develop, and how physical therapy can help keep you playing your best.

Understanding the Biomechanics of a Golf Swing

The golf swing is a coordinated sequence of motion involving the entire kinetic chain: from your feet up to your hands. When any link in the chain is weak or restricted, the forces of the swing can overload your joints, especially the shoulders, spine, hips, and wrists.

Key Phases of the Golf Swing:

  1. Setup/Posture – Requires balance, core control, and proper joint alignment.
  2. Backswing – Demands thoracic spine mobility, scapular control, and shoulder external rotation.
  3. Transition/Downswing – Powered by hip rotation, core engagement, and timing.
  4. Impact – Transfers kinetic energy through stable lower limbs and a strong trunk.
  5. Follow-through – Stresses shoulder and spinal mobility, especially on the lead side.

Without optimal mobility and strength in the thoracic spine, hips, shoulders, and core, your body compensates in ways that lead to overuse injuries.

The Shoulder’s Role (and Risk) in Golf

The shoulders are especially vulnerable during both the backswing and follow-through. Most shoulder injuries in golf stem from:

  • Repetitive overuse
  • Poor swing mechanics
  • Lack of flexibility or control in surrounding joints
  • Muscle imbalances (especially weak rotator cuff or scapular stabilizers)

Common Shoulder Injuries in Golfers:

  • Rotator Cuff Tendinitis or Tears: Often due to repetitive overhead motion and poor stabilization.
  • Impingement Syndrome: Caused by improper shoulder blade mechanics or limited thoracic mobility.
  • Labral Tears: Usually from high torque forces during an aggressive swing.
  • AC Joint Irritation: From compressive forces during follow-through or impact.

How Physical Therapy Can Improve Your Golf Swing

At Rancho Physical Therapy, we take a functional, biomechanical approach to golf-specific rehab and performance. This includes:

  1. Comprehensive Movement Assessment

We start with a full-body evaluation that may include:

  • Posture and alignment.
  • Thoracic and lumbar spine mobility
  • Hip, shoulder, and ankle range of motion.
  • Core strength and stability.
  • Balance and proprioception
  • Swing movement patterns (with video analysis when appropriate)
  1. Individualized Corrective Exercises

We tailor a program based on your specific needs. This might include:

  • Thoracic spine rotation drills (e.g., open books, quadruped rotations)
  • Hip mobility (e.g., 90/90 stretches, hip airplanes)
  • Rotator cuff strengthening (e.g., external rotations, prone T’s/Y’s)
  • Scapular stability training (e.g., serratus punches, wall slides)
  • Core and pelvic control exercises (e.g., dead bugs, Pallof presses)
  • Neuromuscular re-education for improved coordination and control
  1. Manual Therapy

Hands-on techniques may help:

  • Reduce pain and inflammation!
  • Improve joint mobility!
  • Release tight soft tissue (especially pecs, lats, upper traps)
  • Restore normal scapular rhythm!
  1. Swing-Specific Training

Once you’re moving pain-free, we re-integrate golf-specific drills to retrain proper mechanics and prevent reinjury. This often involves:

  • Medicine ball rotational throws
  • Controlled tempo swings
  • Speed and power development through safe progressions!

What to Do if You Have a Shoulder Injury

If you’re already experiencing pain or limited range of motion, don’t ignore it. Minor symptoms can quickly become chronic if not addressed early. Here’s what we recommend:

Step 1: Modify

  • Limit your swing range or reduce your time on the course.
  • Avoid overhead movements and heavy lifting.

Step 2: Manage Pain

  • Ice 15-20 minutes after activity
  • Use anti-inflammatories as advised by your doctor.
  • Try gentle pendulum exercises or pain-free range of motion drills.

Step 3: Get Evaluated

A physical therapist can differentiate between muscle strain, joint impingement, tendonitis, or more serious structural issues like a tear or labral injury.

Why Choose Rancho Physical Therapy?

At Rancho Physical Therapy, we combine clinical expertise, sports performance knowledge, and personalized care to help you:

  • Improve swing mechanics.
  • Increase strength, flexibility, and balance.
  • Heal from shoulder injuries and prevent recurrence.
  • Return to the course with more confidence, power, and control.

We work closely with recreational and competitive golfers to bridge the gap between rehab and peak performance. You don’t have to choose between playing pain-free and playing well, you can have both.

Ready to Level Up Your Game?

Don’t wait for pain to take you out of the game.

Whether you’re dealing with a nagging shoulder or want to fine-tune your swing, we’re here to help.