Preventing Common Golf Injuries from the Ground Up
Golf is a sport of precision, patience, and power—all of which begin at your foundation: your feet. While it may not involve high-speed collisions or sprints, golf places unique, repetitive stresses on the lower body. At Maple Springs Foot center we see a surprising number of golfers sidelined by preventable foot and ankle injuries that quietly accumulate over time. The good news? With the right knowledge and preventive steps, most golf-related injuries can be avoided entirely.
The Hidden Demands of the Golf Swing
To the untrained eye, a golf swing looks graceful and fluid. But beneath that fluid motion is a highly complex sequence of rotational forces that begins with ground reaction. From setup through follow-through, your feet and ankles are not passive participants—they’re the base of your kinetic chain.
Each swing demands balance, torque, and load transfer through the feet. Factor in hilly terrain, soft ground, or walking 5+ miles over 18 holes, and the risk to your lower extremities adds up quickly.
Common Golf Foot & Ankle Injuries
Plantar Fasciitis – Inflammation of the thick band of tissue along the sole of your foot. Often aggravated by long walks on uneven ground and the push-off motion of the swing.
Ankle Sprains & Instability – The combination of sidehill lies and rotational forces during your swing can lead to sudden or cumulative ligament strain.
Tendonitis (Achilles or Peroneal) – Overuse injuries from repetitive motion, especially when footwear lacks support.
Neuromas & Forefoot Pain – Tight shoes or excessive walking can irritate nerves and metatarsal heads, particularly in golfers with foot deformities or high arches.
Stress Fractures – Rare but possible with increased frequency of play, especially among new or returning golfers.
Prevention: A Golfer’s Blueprint for Foot Health
Shoe Smarts: Not all golf shoes are created equal. Look for stable, well-cushioned shoes with torsional support and adequate toe box space. If you’ve had foot pain before, consider custom orthotics. They can be discreetly fitted into most golf shoes and help redistribute pressure more effectively than off-the-shelf inserts.
Warm Up Like You Mean It: Before you even take a practice swing, do ankle rolls, calf stretches, and gentle foot mobility work. Focus on warming up the entire kinetic chain—hips, hamstrings, calves, and feet. This improves swing mechanics and reduces risk of strain.
Strengthen the Forgotten Muscles: Incorporate exercises that target foot and ankle strength: towel scrunches, resistance band inversion/eversion drills, single-leg balance work. Strong intrinsic foot muscles provide better support and prevent fatigue late in the round.
Don’t Swing Through Pain: Mild discomfort after 18 holes is common. Persistent pain is not. Addressing early symptoms quickly can prevent chronic issues. Foot pain is not a badge of honor—it’s a signal worth listening to.
Check Your Mechanics: Poor swing technique can overload your back leg or create undue rotational stress through your foot and ankle. A golf pro and a podiatrist make an unlikely—but powerful—team for injury prevention.
Golf should be enjoyable—not painful. By paying attention to your foot health and making small adjustments, you can enhance both your performance and longevity in the game. If you’re experiencing persistent foot or ankle pain, consult Maple Springs Foot Center conveniently located in Gaithersburg, MD.for a personalized treatment plan. Dr. Stuart Snyder, Dr. Sara Sharma and Dr. Sahar Zadeh can help you manage all of your foot and ankle issues. Call (301) 762-3338 or make an appointment online today. Because every great golf game starts from the ground up..
