The following tips can help protect your hip from injury on the golf course:
- If your hip starts hurting during the game, stop playing. Don't resume golf until the pain goes away. If the problem persists, see a doctor.
- Play in comfortable and supportive shoes with soft spikes.
- Use extra caution when walking on soft wet ground since this can place increased stress on the hip joints and back.
- Use the proper equipment. Be sure your clubs are in good shape and are the correct length and weight for you.
- Use good technique. If your hip is sore after a golf game, you may need to refine your golf swing.
- Warm up and stretch the muscles around your hip before beginning your game.
- Do exercises to improve your balance, as well as the strength and flexibility of the hip, knees and trunk muscles. This will optimize performance of the hips during the golf swing.
- Remember that trunk and abdominal strength provide a strong foundation that allows your hips to work more efficiently.
- Swing within the limitations of your body; avoid forcing hip rotation.
- When returning to golf following a hip injury or surgery, consider using a device that allows teeing up and retrieving the ball without squatting.
- If you have pain in your groin after golfing, it may be due to decreased hip motion, which causes stress on the muscles surrounding your hip. Try adjusting your feet in your golf stance to relieve the discomfort.