CALL US TODAY (716) 221-0040

How to Avoid Common Mistakes That Cause Golf Hip Pain

How to Avoid Common Mistakes That Lead to Golf Hip Pain


Golf, a game of precision and patience, is often seen as a sport. But those who play know it can be a test of endurance, especially for the hips. 

The swing, pivot, and power come from the hips. But what happens when the source of your power becomes a source of pain? This guide will help you understand and avoid common mistakes that cause golf hip pain.

Recognizing Hip Pain in Golf

The first step toward a pain-free game is recognizing hip pain from golf. recognizing right and left hip pain from the golf swing. It’s not about the pain; it’s about understanding why it happens. Here are some signs to look out for:

  • Pain during the swing: If you feel a sharp pain in your hip during the backswing or follow-through, it could be a sign of hip injury.
  • Reduced mobility: Difficulty in moving, bending, or rotating your hip can indicate a problem.
  • Pain after playing: Pain or stiffness in the hip after a round of golf is a clear sign that something is wrong.

It’s important to note that hip pain in golfers is not uncommon. In fact, approximately 19.3% of male professional golfers have reported experiencing hip pain.

Remember, early recognition of these symptoms can lead to quicker treatment and faster recovery. So, listen to your body and don’t ignore the signs. Your game, and more importantly, your health, depends on it.

Overview of the Hip Joint and Its Role in the Golf Swing

Overview of the Hip Joint and Its Role in the Golf Swing

The hip joint, a ball-and-socket joint, is one of the largest and most important joints in the human body. It bears our body weight, supports our ability to walk, run, and of course, swing a golf club. In golf, the hip joint’s role is paramount. It acts as the powerhouse for generating speed and controlling the direction of the swing.

Here are some key points about the hip joint’s role in a golf swing:

  • Power Generation: The hip rotation during a golf swing generates much of the power needed to drive the ball down the fairway. A proper hip turn can add much-needed distance to your shots.
  • Balance: The hips play a crucial role in maintaining balance during the swing. An improper hip turn can throw off your balance, leading to inconsistent shots.
  • Direction Control: The direction of the hip turn often determines the direction of the ball flight. An early hip turn can lead to a slice, while a late hip turn can result in a hook.

If you don’t do it right, the golf swing’s repeated action and strong rotation can strain and hurt you. People often rotate too much, are not flexible enough, and don’t warm up before a round. These mistakes can hurt your hip in many ways. 

Some of these injuries are hip impingement, hip flexor pulls, and hip bursitis. At Kendall Performance, we emphasize the importance of proper warm-up and flexibility exercises to prevent such injuries. Remember, a healthy hip joint is key to a powerful and controlled golf swing.

Common Causes of Hip Pain in Golfers

Understanding the common causes of hip pain can help in prevention and treatment. Here are some factors to consider:

  1. Incorrect Setup and Alignment: An improper stance or alignment can put undue stress on the hip joint, leading to pain. Ensure your setup is correct before each swing.
  2. Improper Weight Shift and Rotation: Improper weight shift or excessive body rotation can strain the hip joint. Practice smooth, controlled movements to avoid this.
  3. Limited Hip Mobility and Flexibility: Lack of flexibility can limit your hip rotation, causing you to compensate in ways that strain the hip. Regular stretching and mobility exercises can help.
  4. Overuse and Poor Conditioning: Like any sport, overdoing it can lead to injuries. Ensure you’re in good physical condition, and remember to rest and recover after games.

Strategies to Avoid Golf Hip Pain

Strategies to Avoid Golf Hip Pain

Proper Warm-up and Stretching Routine

A proper warm-up and stretching routine is essential before any physical activity, including golf. It prepares your body for the movements it’s about to perform and reduces the risk of injury. Start with a light jog or brisk walk to increase your heart rate and blood flow to the muscles. Follow this with dynamic stretches that mimic the golf swing to prepare your body specifically for the task ahead.

Focus on Proper Technique and Mechanics

The importance of proper technique and mechanics in golf cannot be overstated. Incorrect form not only affects your game but also puts unnecessary strain on your body, leading to injuries. Work with a professional to ensure your swing technique is correct. Remember, the power of a golf swing comes from the rotation of the body, not just the arms.

Strengthening Hip Muscles

Strong hip muscles are crucial for a powerful and pain-free golf swing. Incorporate exercises like squats, lunges, and hip bridges into your fitness routine. These exercises will strengthen these muscles. Exercises that improve your core strength and flexibility can also help your swing. They can also reduce hip strain.

A study found that from weeks 1 to 2, golfers in the exercise group improved their club head speed by 3–6 m/s (12.8%). Also, from weeks 1 to 7, they increased their club head speeds by 7–10 m/s (24.0%). This demonstrates how effective a good exercise routine is for improving your golf game.

Listen to Your Body and Rest

Always listen to your body. If you feel pain during or after playing, don’t ignore it. Rest and recovery are as important as practice in any sport. If the pain persists, seek medical advice.


A good warm-up and stretching practice can help you avoid golf hip pain. Good technique and strengthening exercises can also help. And, getting enough rest is also important. By using these tips, you can enjoy the game without having to deal with hip pain. Your body will take care of you on the course if you take care of it.


How do I stop my hips from firing early in golf?

One common mistake in golf is the early firing of the hips, which can lead to a loss of power and accuracy, and potentially cause hip pain. To avoid this:

  • Practice Timing: Work on your swing timing. The downswing should start with the lower body, followed by the torso, arms, and finally the club.
  • Strengthen Your Core: As experts in physical therapy in Kendal, we can guide you through these exercises to ensure they are done correctly and effectively.
  • Use a Mirror: Practice your swing in front of a mirror. This can help you spot if your hips are moving too early.

How do you bend your hips in golf posture?

The correct hip bend is crucial for a good golf swing and to avoid hip pain. Here’s how to achieve it:

  • Stand Tall: Start by standing straight, then bend forward from the hips, not the waist.
  • Keep Back Straight: This creates a strong line from your head to your hips.
  • Knee Flex: Slightly bend your knees. They should be over your shoelaces when you look down.

What is the most common hip injury in golfers?

Hip injuries can be quite common among golfers. This is due to the rotational forces exerted on the hip joint during a golf swing. The most common hip injury is the hip labral tear. 

This is a tear in the ring of cartilage (labrum) that follows the outside rim of your hip joint socket. Besides pain, it can also cause a catching sensation in your hip joint. Other common injuries include hip bursitis and hip flexor strains. If you experience persistent hip pain, seek medical advice. Early intervention often leads to better outcomes.

dr kee with his arms crossed and the words dr kee.

Dr. Christopher Kendall PT

Kendall Performance PT

We help athletes and active adults move better, live pain-free, and get stronger to improve the health of our community and provide each client the knowledge to remain healthy and independent the rest of their lives.