Park golf has established itself as a national senior sport in South Korea, thanks to its high accessibility and low exercise intensity. However, March—when activity levels surge sharply after the winter rest period—poses the highest risk for injuries. With large daily temperature swings and uneven ground conditions that can reduce muscle and ligament flexibility, here are proper exercise techniques and precautions to minimize injury risks for safe rounds.
According to medical and industry sources on March 21, park golf is often perceived as safer than regular golf due to lower physical demands, but the full-body rotation during swings can lead to unexpected injuries.
"If joint mobility is insufficient or muscle strength is weak, stress can concentrate on specific joints, increasing the risk of damage," said Lee Jung-hoon, orthopedic medical director at Himchan Hospital. "Elderly players with low bone density and weakened cartilage are particularly vulnerable to microfractures or ligament tears from even minor impacts."
Park golf clubs are short with heavy heads, generating strong centrifugal force during swings. Excessive torso twisting places significant strain on spinal facet joints and intervertebral discs. Repeatedly striking the ground before the ball—known as "hitting fat"—transmits shock directly to elbow and wrist tendons. Players should swing smoothly at 70-80% of their capacity within their natural range of motion.
For safe rounds, at least 10 minutes of stretching to loosen major joints including the neck, shoulders, lower back, and knees is essential before starting. Those with musculoskeletal conditions should carefully adjust course difficulty, number of rounds, and swing intensity. Flat courses are recommended, while slopes, inclines, and extended play should be avoided.
On sloped courses, shortening stride length helps distribute knee load, and wearing protective gear is advisable. When hitting the ball, players should avoid excessive bending or straightening of the lower back and keep their eyes on the ball throughout to prevent cervical spine twisting.
If sharp pain, swelling, or heat sensation occurs during a round, players should stop immediately and apply cold compresses for 15-20 minutes. Pain persisting for more than two to three days requires professional medical evaluation.