If you’ve been dealing with hip pain during your golf swing, soreness after a round, or stiffness that seems to get worse the more you play, this post is for you.
Golfers hip pain is one of the most common complaints we see at Resilience RX Physical Therapy in Pewaukee. Whether you’re a competitive golfer, weekend warrior, or someone who simply enjoys getting out on the course, hip pain can make it difficult to swing freely, generate power, and enjoy the game.
The good news? Most golfers don’t need to stop playing. More importantly, most hip pain can be successfully treated when you understand what’s causing it.
Let’s break down the most common causes of golfers hip pain, what you can do about it, and how to keep it from coming back.
Why Golf Places Stress on the Hips
A golf swing requires a combination of mobility, stability, strength, and coordination.
During the swing, your hips rotate rapidly while simultaneously helping transfer force from the ground through your body and into the club. This rotational demand is repeated hundreds of times during practice sessions and rounds.
If your hips don’t move well or aren’t strong enough to handle these demands, something eventually starts to complain.
For some golfers, that means pain during the backswing. For others, it shows up after walking 18 holes or the day after a range session.
Common Causes of Golfers Hip Pain
Hip Mobility Restrictions
One of the biggest contributors to golfers hip pain is limited hip mobility.
The lead hip and trail hip each have specific mobility requirements during the golf swing. If one or both hips cannot rotate adequately, your body will often compensate and your game will suffer.
Common signs include:
- Feeling stiff during the backswing
- Difficulty rotating through impact
- Lower back tightness after golfing
- Feeling “stuck” during the swing
Improving hip mobility is often one of the quickest ways to improve both performance and comfort.
Hip Impingement, or FAI
Femoroacetabular impingement, often called FAI, occurs when the ball and socket of the hip do not move smoothly together.
Golfers with hip impingement frequently report:
- Pinching pain in the front of the hip
- Pain when rotating
- Discomfort during the backswing or follow-through
- Reduced hip flexibility
Many golfers assume they simply need to stretch more. In reality, aggressive stretching can sometimes make symptoms worse if the underlying issue is impingement.
Understanding the specific movement limitations is critical.
Hip Labral Injuries
The labrum is a ring of cartilage that helps deepen and stabilize the hip socket.
Repeated rotational stress from golf can irritate an already vulnerable labrum.
Symptoms may include:
- Deep groin pain
- Catching or clicking sensations
- Sharp pain during the golf swing
- Pain getting in and out of a car
Not every labral injury requires surgery. In fact, many golfers are able to return to pain-free golf with the right combination of mobility work, strength training, and activity modification.
Glute Weakness
The glute muscles play a major role in controlling hip rotation and generating power.
When the glutes are weak, other muscles often work overtime to compensate.
This can lead to:
- Hip soreness after golf
- Lower back pain
- Reduced swing speed
- Difficulty maintaining balance during the swing
Strengthening the glutes is often one of the most effective long-term solutions for golfers hip pain.
Arthritis
Hip arthritis becomes more common as we age, but that doesn’t mean golf has to stop.
Many golfers with arthritis experience:
- Morning stiffness
- Pain after walking the course
- Reduced hip motion
- Difficulty rotating through the swing
The right exercise program can often help golfers maintain mobility, reduce pain, and continue playing the game they love.
Lower Back
Not all hip pain is caused by the hip. The lower back can refer pain into the hip.
Symptoms may include:
- Back and hip stiffness
- Pain in the back of the hip or leg
- Difficulty rotating in the backswing or follow-through
Addressing the back in these cases can help clear up hip pain for golfers.
The Biggest Mistake Golfers With Hip Pain Make
One of the most common mistakes we see is golfers trying to stretch away every hip problem.
While mobility is important, not all hip pain is caused by tightness.
Some golfers need more mobility.
Others need more strength.
Some need to improve how they load and rotate through their lead hip.
The challenge is figuring out which category you fall into.
That’s why generic stretches from YouTube or social media don’t always work.
Exercises That Often Help Golfers Hip Pain
While every golfer is different, here are a few exercises that commonly help:
90/90 Hip Rotations
Single Leg Bridge
Split Squats
Hip Airplanes
Kickstand Deadlifts
Remember, the best exercise program depends on the specific cause of your symptoms.
How to Prevent Hip Pain When Golfing
The best prevention strategy combines mobility work, strength training, and smart practice habits.
Some of our favorite recommendations include:
- Perform a dynamic warm-up before every round
- Maintain hip mobility year-round
- Strength train 2 to 3 times per week
- Avoid jumping straight into high-volume practice sessions
- Address stiffness and soreness early before it becomes a bigger issue
- Work on swing mechanics if movement limitations are forcing compensations
Golfers who consistently work on mobility and strength tend to stay healthier and often gain distance as well.
When Should You See a Physical Therapist for Hip Pain with Golfing?
If your hip pain is:
- Affecting your golf swing
- Lasting longer than a few weeks
- Limiting your ability to walk the course
- Causing you to change your swing mechanics
- Not improving with rest
It’s probably time to get it evaluated.
The sooner you identify the true cause, the easier it is to create a plan that gets you back to playing without pain.
How Resilience RX Helps Golfers With Hip Pain
At Resilience RX Physical Therapy in Pewaukee, we specialize in helping active adults and golfers get back to doing what they love.
Rather than simply treating symptoms, we identify the root cause of your golfers hip pain through a detailed movement assessment.
Your treatment plan may include:
- Hands-on manual therapy
- Dry needling when appropriate
- Mobility training
- Strength and performance exercises
- Golf-specific movement analysis
- TPI-informed rehabilitation strategies
Our goal is simple: help you move better, swing efficiently, and stay on the course longer.
Final Thoughts for Golfers with Hip Pain in Pewaukee
Golfers hip pain can be frustrating, but it doesn’t have to become a permanent part of your game.
Whether your symptoms stem from mobility restrictions, weakness, hip impingement, arthritis, or another issue entirely, the right treatment approach can help you get back to playing with confidence.
If you’re struggling with golfers hip pain in Pewaukee, Oconomowoc, or the surrounding Lake Country area, we’d be happy to help. Reach out to us to get started.
The sooner you address the problem, the sooner you can get back to focusing on your score instead of your hip.
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