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Physically Preparing for Golf Travel

Picture it with me now...

You're getting on a flight, heading to a buddies golf getaway.

You're on your way to Pinehurst, Pebble, or maybe Sawgrass.

Me personally, Bandon Dunes is the one that pops into my mind.

You arrive. It's beautiful. You grab drinks in the clubhouse, picturing your round the next morning.

The course record will be yours!!

All is good.

Anticipation might be the best part of any golf trip.

But... oh no.

You wake up the next morning to the worst back pain you've ever experienced.

Now what?!?




I have heard and seen similar situations happen to dozens of golfers.

Let's make sure this doesn't happen to you on your next golf getaway.




Injuries and Pain are Complex

Injuries and pain are created by a combination of stresses applied to the body that, when too great, can cause havoc.

These stresses are applied to the body via both internal and external sources.

For example:

  • Emotional health

  • Stress at work

  • Psychological well-being

  • Life changes

  • Attitude

  • Nutrition/Hydration

  • Sleep quality and quantity

  • Physical injury

I wrote a whole article about pain and injuries, and how they are created... check it out below!

ARTICLE: Addressing Pain on the Golf Course

Needless to say, injuries and pain are unbelievably complex and are the result of many stressors interacting with one another and our body.

So, why is it slightly more common for golfers to get injured while traveling?

Travel is Stressful

Traveling adds many additional levels of stress to the human body.

Maybe you hate flying, resulting in slightly increased anxiety.

Maybe your clubs almost got stuck at the layover.

Maybe you realized on the flight you forgot your lucky hat.

Maybe you lost sleep thinking about the course record you're about to break!

I am not saying you are ALL THE SUDDEN going to get hurt when you travel.

Or even that it is a common thing.

Odds are, you'll be fine.

But, I am saying this is an occurrence I have heard from too many golfers.

I am also saying that if we aren't taking proper care of ourselves when traveling, we expose ourselves to a slightly elevated risk of injury.

And, I don't know about you, but for me, while traveling to a beautiful golf course is the LAST PLACE I want to deal with pain or injury.

So, let's do everything in our power to avoid 'em!

What should I do while traveling?

FIRST, MOVE before, during, and after the flight/car trip.

Go for a 10 minute walk around the airport immediately before boarding and after landing.

Take frequent stops to stretch and walk around if it's a long car trip.

SECOND, the minute you get to the hotel room, I recommend hitting a total body mobility session.

Get the joints moving and grooving.

Here's a 6 Minute Mobilization Routine if you need one!

If you are somebody who frequently has low back issues, try this quick 3 minute one too!

THIRD, tomorrow morning, after you wake up, get the heart pumping with a workout!

If you're hotel has a gym, USE IT!

If you have bands, I recommend you bring them along as they are a light and efficient tool to travel with.

Get bands here if you need them:

If you are just in your room without any equipment, bodyweight works as well!

Below you will find two workout options to complete as you wake up the day of your round! Coaching videos are linked to every exercise. They're designed to be low impact, low stress, and pre-round primers!




Workout Option 1 ~ Bodyweight!

Quadruped T-Spine Rotations... 2x5e

Quadruped Hip Circles... 2x5e

Bodyweight Squats... 3x10

Downdog Push-Ups... 3x5

Bodyweight Cossack Squats... 3x5e

Bear Crawl Shoulder Taps... 3x5e

Bodyweight Glute Bridge... 3x5e

Lateral Bend (ignore the band)... 3x30 seconds each side




Workout Option 2 ~ Band!

Quadruped T-Spine Rotations... 2x5e

Quadruped Hip Circles... 2x5e

Band Sumo Deadlifts... 3x10

Downdog Push-Ups... 3x5

Band Split Squats... 3x5e

Band Pull A Parts... 3x10

Bodyweight Glute Bridge... 3x5e

Band Lateral Bends... 3x5e





Again, I am not saying if you decide to travel, you are all the sudden going to come across an injury.

I am saying that the added levels of stress traveling creates makes an injury slightly more likely.

And, while traveling to a beautiful course, paying thousands for the trip of a lifetime... we better be doing everything in our power to walk onto the first tee ready to roll!


  1. Move as much as you can while traveling.

  2. Mobility session upon arrival.

  3. Workout the next morning.

  4. Set the course record.

In that order.

Let's go low!

Carter Schmitz, CSCS, TPI