Your wrist has started aching, and hitting off the mat, taking a divot or even gripping the club now comes with a twinge. In golf, your wrists hinge on the backswing and absorb impact at contact. A few changes to your grip, swing and practice can help you stay on the course while your wrist settles.

Why golf can affect your wrist

Your wrists cock and uncock through every swing, and take the jolt when the club meets the ball and the ground. Hitting fat shots, thick rough or hard ground can send a sharp load through your wrist. For a right-handed golfer, the left wrist often takes most of this, especially on the thumb side and the little finger side.

Long range sessions, playing more often or changing your grip can raise the load faster than your wrist can adapt. In most cases, the wrist is irritated rather than damaged.

Your grip

Some changes to how you hold the club can help:

• Hold the club lightly, tightening only as much as you need.
• Check your grip size. Grips that are too thin make you squeeze harder.
• Try larger or softer grips, and replace worn, shiny ones.
• If your grip is very strong or very weak, a more neutral grip for a while may feel easier.

Your swing

A few changes can ease the load on your wrist:

• Take a three-quarter backswing, which reduces how far your wrists hinge.
• Let your body turn through the shot, rather than flicking with your hands.
• Sweep the ball with shallow divots, rather than hitting down steeply.
• Swing at an easier pace, rather than going for maximum distance.

Your clubs and lies

Some choices on the course can soften the impact:

• Hit from the tee or a good lie, and avoid thick rough and bunkers for now.
• Use hybrids or fairway woods instead of long irons.
• Graphite shafts absorb more vibration than steel.
• On the range, hit off grass rather than mats where possible, or use a tee.

Practice and play

While your wrist settles:

• Hit fewer balls, with a pause between each.
• Spend more time on putting and gentle chipping.
• Play nine holes rather than eighteen for now.
• Use a trolley, and lift your bag with both hands.

Wrist support

Some golfers find a light wrist support or tape feels more comfortable while things settle. It is fine to use one if it helps, alongside the other changes here.

Reading how your wrist responds

A mild ache during or after a round that settles within an hour or so is usually fine. If your wrist is sorer the next morning, play fewer holes or hit fewer balls next time.

Warming up

A short warm-up helps your wrist feel ready. Gently open and close your hands, move your wrists through their comfortable range, then make a few slow half swings before building up.

Everyday wrist load

Typing, phone use and carrying bags can add to the load during the day. Keeping your wrist straight when typing, and carrying shopping in both hands, can help. VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause during focused desk work.

Gentle movement

Something to try during breaks:

• Open your hand wide, then make a gentle fist.
• Gently bend your wrist up and down.
• Turn your palm up, then down.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

As your wrist feels easier, gentle strengthening helps it cope with golf again. Something to try a few times a week:

• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.
• Wrist curls. Rest your forearm on a table, palm up, with your hand over the edge. Holding a light weight, slowly lift and lower your hand. Repeat with your palm down.
• Wrist turns. Holding a light hammer or a club at one end, slowly turn your palm up, then down.

Start light and build up gradually.

Building back up

As your wrist settles, you can gradually bring back longer sessions, full swings and harder lies, one at a time. Your VIDA pain check-in is a good way to keep track of how your wrist responds.

What to take away

• Your wrists hinge and absorb impact on every golf swing.
• Hold the club lightly and check your grips.
• Use a three-quarter swing and sweep the ball.
• Avoid hitting into hard ground, mats and thick rough for now.
• Hit fewer balls, play nine holes and build wrist strength.

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