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Golf may look gentle to the untrained eye, but ask any woman who plays regularly and she’ll tell you — it’s a sport that challenges your whole body. Every swing, twist, and step along the fairway puts pressure on your joints, especially hips, knees, shoulders, and wrists.

For women golfers aged 35+, joint care isn’t just about avoiding injury — it’s the key to playing better, longer, and with more confidence. Whether you’re a beginner aiming for your first 9 holes without aches, or a seasoned player chasing a new personal best, protecting your joints can make all the difference.

In this guide, we’ll explore practical, achievable joint-care strategies designed specifically for women who love golf. From warm-ups to lifestyle tweaks, you’ll find tips you can put into action today.

1. Why Joint Health Matters for Women Golfers

Women’s joints often face unique challenges due to differences in bone density, muscle mass, and hormonal changes — especially around menopause, when oestrogen levels drop and joint stiffness can increase.

Healthy joints:

• Improve swing range and fluidity
• Reduce post-game soreness
• Prevent overuse injuries like tendonitis or bursitis
• Keep you confident walking the course

Example: Many women golfers report knee twinges when walking hilly courses. Often, it’s not “age catching up” but weaker supporting muscles and insufficient warm-up causing extra strain.

2. Warm Up Before You Play — Always

Skipping a warm-up is like starting a car on a frosty morning and expecting it to run smoothly straight away. Your joints need lubrication from movement to work their best.

5-Minute Pre-Round Warm-Up:

1. Gentle walking (1–2 minutes) — get your blood flowing.
2. Hip circles — hands on hips, small circles each way.
3. Torso twists — feet hip-width apart, rotate side to side.
4. Arm swings — forwards, backwards, then across your chest.
5. Squats or knee bends — to activate thigh and glute muscles.

Pro tip: Even at the driving range, do at least 2–3 of these movements before hitting balls.

3. Strengthen the Muscles That Support Your Joints

Muscles are your joints’ best friends — they take the load, improve stability, and protect against impact.

Focus on these areas:

• Hips & glutes — vital for swing power and lower back protection. Try bridges, side-lying leg lifts, or resistance band walks.
• Core muscles — keep your spine safe during rotation. Add planks, bird-dogs, or seated Russian twists.
• Shoulders — key for consistent swings. Include wall push-ups or light dumbbell raises.
• Legs — squats, step-ups, or cycling to build strength and endurance.

Case study: A 52-year-old WGC member added 2 short strength sessions per week and reported improved stability on uneven lies — and shaved 4 shots off her handicap within 3 months.

4. Play Smart to Protect Your Joints

Sometimes, it’s not what you do off the course but on it that counts most.

Small changes with big impact:

• Use a trolley or buggy for hilly or long courses to save your knees and hips.
• Choose softer balls to reduce wrist strain on mishits.
• Check your footwear — supportive golf shoes with good cushioning reduce shock through ankles and knees.
• Adapt your swing — if a full backswing causes pain, work with a PGA Pro to find a joint-friendly alternative.

Ask yourself: Could a small change in how you play help you enjoy the game longer?

5. Nutrition and Hydration for Healthy Joints

What you eat can affect joint comfort and recovery.

Joint-friendly nutrition tips:

• Include omega-3-rich foods like salmon, mackerel, chia seeds, and walnuts.
• Load up on antioxidants from berries, leafy greens, and colourful vegetables.
• Reduce processed sugars which can trigger inflammation.
• Stay hydrated — water keeps joint cartilage supple.

UK twist: Try swapping one cup of tea for green tea, which contains joint-friendly antioxidants.

6. Recovery and Long-Term Care

After a round, don’t just throw your clubs in the boot and rush off. Post-game care is where many golfers miss out.

Post-Round Recovery Routine:

• Gentle stretching for hips, hamstrings, shoulders, and wrists.
• Use a cold pack if a joint feels sore.
• Take rest days seriously — mix golf with walking, swimming, or yoga.
• Consider regular sports massage or physiotherapy check-ins.

Long-term habits:

• Keep a golf diary to note when aches occur — patterns can reveal triggers.
• See a physio at the first sign of persistent pain.

Keep Your Swing Strong for Years to Come

Healthy joints are the foundation of enjoyable, pain-free golf. By warming up, building strength, making smart on-course choices, eating well, and prioritising recovery, you can protect your joints for the long haul.

“Your muscles are your joints’ best friends — the stronger they are, the safer your swing.”

“Small changes today can keep you playing tomorrow.”