The shoulders work hard in every golf swing. The lead shoulder stretches across the chest at the top of the backswing; the trail shoulder rotates and lifts; and both must decelerate the arms and club after impact. Repeated hundreds of times in practice and play, those demands can lead to pain, particularly in golfers with limited mobility or weak supporting muscles. Most shoulder problems in golf are preventable, and many improve with targeted exercise and a few changes to your swing and habits.
This article is general information, not medical advice. If you have shoulder pain, see a qualified professional.
Common shoulder problems in golfers
| Problem | Typical symptoms |
|---|---|
| Rotator cuff irritation or tendinopathy | Pain on lifting the arm, a dull ache, sometimes at night |
| Impingement | Pain when lifting the arm overhead or across the body |
| AC joint pain (top of the shoulder) | Pain at the top of the shoulder, especially at the top of the backswing |
| Rotator cuff tear | Weakness, pain and difficulty lifting the arm |
| Shoulder instability | A feeling of looseness, more common in younger golfers |
Why golfers get shoulder pain
Mobility
When the upper back (thoracic spine) is stiff, golfers often compensate by forcing the arms further back, straining the shoulder joint. Read yoga for golfers.
Strength
The rotator cuff and the muscles that control the shoulder blade keep the joint stable. If they are weak or tired, the joint is more vulnerable.
Swing faults
- Overswinging, with the arms going far beyond the body's turn.
- Arms-dominated swings that don't use the body. Read hip rotation for power.
- Hitting the ground hard with fat shots or on hard mats.
- Abrupt deceleration after impact.
Overuse
Hitting too many balls, especially after a break, at the start of the season or without a warm-up.
Age
Rotator cuff tendons naturally change with age, so older golfers are more prone to shoulder problems. Read golf for seniors.
Prevention
Warm up
Arm circles, cross-body arm swings, gentle band exercises and gradually longer swings before you play. Read the pre-round warm-up routine.
Adjust your swing
- Shorten the backswing: stop when your shoulders stop turning.
- Let the lead heel lift slightly to allow more body turn.
- Turn the body rather than lifting the arms.
- Finish tall and balanced. Read golf follow-through and finish.
Practise sensibly
- Limit full shots per session, and mix in putting and chipping.
- Hit from grass or a cushioned mat. Read golf nets and hitting mats.
- Build up gradually after a break.
Equipment
- Lighter clubs and shafts reduce load. Read the golf shaft flex guide.
- Correct length and lie help you set up comfortably. Read golf club lie angle and length.
- Use a trolley rather than carrying your bag on one shoulder. Read walking vs riding.
Exercises for healthy shoulders
Two or three times a week, with a light resistance band:
- External rotation: elbow bent at 90°, tucked into your side, rotate the hand outward against the band.
- Internal rotation: the opposite movement.
- Rows: pull the band towards you, squeezing the shoulder blades together.
- Wall slides: slide the arms up a wall, keeping contact with the wall.
- Thoracic rotations: lying on your side, open the top arm like a book to rotate the upper back.
- Cross-body stretch: gently pull one arm across the chest.
Stop any exercise that causes sharp pain. A physiotherapist can tailor a programme. Read golf fitness exercises.
Early treatment
For mild, recent pain:
- Relative rest from activities that hurt.
- Ice for short periods after activity.
- Gentle mobility as pain allows.
- Gradual return: putting and chipping first, then half swings, then full swings.
Read common golf injuries.
Frequently asked questions
Why does my left shoulder hurt after golf?
In right-handed golfers, the lead (left) shoulder is stretched across the body at the top of the backswing and absorbs forces at impact. Limited mobility and overswinging are common causes.
Can I play golf with a rotator cuff problem?
Many golfers continue with adjustments and rehabilitation, but get a diagnosis first. Some injuries need rest and treatment.
Will a shorter backswing reduce shoulder pain?
Often, yes. A shorter swing reduces stretch and strain on the shoulder, usually with little loss of distance.
What exercises help golfers' shoulders?
Rotator cuff strengthening with bands, rows, wall slides and upper-back mobility exercises.
The bottom line
Shoulder pain in golf usually comes from a combination of stiffness, weakness, swing faults and overuse. Warm up properly, shorten an overlong backswing, turn your body, strengthen your rotator cuff and shoulder blades, and practise sensibly. Get persistent pain checked early. For other common complaints, read golfer's elbow and wrist pain.