Ways to Modify Your Golf Stance and Swing to Reduce Hip Strain


Hip pain is a big problem for many golfers. It happens often because of repeatedly doing the same moves, and the hips are important in golf. This problem can happen to anyone who plays golf, whether new or have played for years.

To play better golf and keep your body safe, knowing how to stand and swing the right way is important. This article will discuss how you can change how you play to help your hips.

We’re going to explore a lot, including reasons why golfers might get left hip pain from their golf swing. We’ll look at how to make sure your standing and swinging are done in a good way to prevent this pain.

Also, we’ll talk about exercises that can strengthen your hips and make them more flexible. Plus, we’ll share expert advice from professional golfers on how to avoid issues like left hip pain and emphasize the importance of practicing these tips correctly.

Understanding Hip Strain in Golf

Golf involves a lot of twisting, turning, and bending. Swinging hard can be tough on your hips, and doing these moves over and over can eventually hurt them.

Some golfers, especially if they taught themselves or just play for fun, might stand or swing in ways that aren’t good for their hips. This could be turning their hips too much, standing with their feet incorrectly, or not moving their upper and lower body together well.

Hips are super important in golf. They help you make powerful and controlled swings. They use the strength of your legs and help your upper body move. Keeping your hips healthy and moving right is important for playing well and not getting hurt.

Evaluating Your Current Stance and Swing

Why Checking Your Stance and Swing Matters: It’s really important to check how you stand and swing in golf regularly. This helps you see if there’s anything wrong. You can watch yourself, make a video, or best of all, get help from a golf coach.

What to Look for When You Watch Yourself: Pay attention to where your feet are, how much you bend your hips and knees, and how smoothly your hips move when you swing. If something feels uncomfortable or hard to do, it might mean there’s a problem with your technique.

How to Tell if Your Stance or Swing Might Be Causing Problems: Pain or discomfort in your hips while playing or after could be a sign that something is wrong with your stance or one of the different golf swings you’re using.

Look for other clues too, like if it’s harder to move than usual, you feel stiff, or you can’t hit the ball as well or as far as you usually do. These issues might suggest that your current stance or the type of golf swing you’re using isn’t right for you.

Essential Modifications to Your Stance

  1. Adjusting Foot Position

    Your feet should form the stable base of your golf swing. Position them shoulder-width apart with a slight outward turn of both feet.

This stance facilitates better balance and reduces the risk of over-rotating the hips, which can lead to strain.

  1. Knee Flex Role

Incorporate a slight flex in your knees. This position acts as a shock absorber during the swing, reducing the impact transmitted to the hips.

It also aids in maintaining a dynamic and adaptable posture throughout the swing.

  1. Weight Distribution

    Proper weight distribution is crucial. During the swing, your weight should shift smoothly from the back foot to the front foot.

    An uneven distribution can increase the load on one side of the hip, leading to strain and imbalance.

Refining Your Golf Swing for Hip Health

  1. Smoother Swing Techniques

    Develop a swing that is fluid and controlled. Avoid jerky or overly forceful movements, which can jar the hips and lead to strain.

Focus on a smooth transition from back to downswing, ensuring your movements are synchronized and flowing.

  1. Controlling Hip Rotation

    Be mindful of the degree of hip rotation during your swing. Excessive rotation can overstretch and strain the hip muscles and joints.

Aim for a comfortable range of motion that allows power generation without compromising hip health.

  1. Balancing Power and Precision

    Find a balance between generating sufficient power in your swing and maintaining control.

This balance is key to preventing strain, as overexertion can easily lead to injury.

Strengthening and Stretching Exercises

  1. Strengthening Hip Muscles

    Strong hip muscles are fundamental to a healthy and powerful golf swing. Include exercises such as squats, lunges, and hip bridges. These exercises build strength in the glutes, hip flexors, and core, providing better support and stability during your swing.

  2. Stretching Routines

    Flexibility in the hips is equally important. Engage in regular stretching routines, focusing on the hip flexors, hamstrings, and lower back. Yoga and Pilates are excellent for improving flexibility and range of motion, benefiting your golf swing.
  3. Complementing Stance and Swing

    Combining strength and flexibility exercises promotes hip health and enhances the effectiveness of stance and swing modifications. A well-rounded exercise regimen ensures that your body is adequately prepared for the physical demands of golf.

Advanced Tips and Techniques

  1. Learning from Pros

    Listen to what professional golfers and teachers say. They know a lot and can give good advice on keeping your hips healthy and avoiding hurting them.

  1. Using Technology and Tools

    Use cool gadgets and tools that help with golf. Things like swing analyzers can really help you understand your swing better and show you how to improve.

  2. Big Changes for Some Golfers

    Some golfers, especially those who have had hip problems, might need to make bigger changes to their play. This could mean changing their swing or approach to the game.

Consistency and Practice

Plan to use these new ways of standing and swinging every time you practice golf. Doing it a lot helps your muscles remember these changes.

Practicing these new things often is important. It helps you get used to them and see how they improve your golf game.

Write down what you do in your golf practice, like how your hips feel or whether you’re improving. This will help you see how you’re doing and if you need to change anything.


If you change how you stand and swing in golf and do exercises to strengthen and flex your muscles, you can help your hips not get hurt. These changes benefit your body and can help you play golf better.


How to Properly Adjust Your Recliner to Alleviate Back Pain

Previous article

Effective Dry Needling Techniques for Migraine Relief

Next article

You may also like