Bob Forman
Certified Golf Fitness Instructor, Author, Speaker 

It has come to my attention that people aren’t really quite sure what to do when an injury occurs and so I feel it warrants some ink.  Improper rehabilitation of or neglecting an injury can prolong the healing process and that may equate to a delay in getting back out on the golf course.   

Generally, there are two types of injury, acute and chronic.  Acute is sudden, like when twisting an ankle on a sunken sprinkler head, while the more nagging chronic injury develops over time and tends to hang around for awhile.   Both can limit play, which can be frustrating, and some chronic injuries may stop play all together. 

Much of the limitation depends on how severe the injury is and the amount of time you spend rehabilitating the injury.  For most of us, that rehab time is minimal if at all.   

The Acute Injury

RICEWith acute injury the rule of thumb is RICE. . . Rest, Ice, Compression, and Elevation.  This should start immediately from the time of the injury and last for a few days.  Applying an ice pack immediately to the affected area for about 15 to 20 minutes will help reduce the amount of inflammation, which will in turn help in the recovery process.  The more swelling, the longer it will take to heal.     

Inflammation is actually the body’s mechanism to prevent further injury, as fluid build-up prevents further movement of the injured body part.  In essence, the body is trying to immobilize the injured site.  If the inflammation does not go down after a few days, seek medical attention as the injury may be more serious.   

When icing, place a thin cloth between your skin and the ice pack as this will help prevent damage to the skin.  Hold the ice in place with an ace wrap or similar and try to keep the injured part elevated.  Elevation recruits gravity to help move fluid causing the inflammation out of the affected area.  Taking an anti-inflammatory, such as Advil if not allergic, will also help control the swelling.  (By the way, a bag of frozen peas makes for a good, reusable ice pack.  I wouldn't eat the peas afterward, though!  Toss the bag when the icing phase is over.)  

If the injury is severe, seek medical attention as soon as possible.  Otherwise, keep icing it for a few days to keep the inflammation down.  If applying only once, do it at the end of the day when you are ready to settle down, as movement of the injured body part during the day may cause some residual swelling.  Again, you want to prevent as much fluid build-up as possible.   

After a few days and if the swelling has subsided, begin moist heat.  Not dry heat as this will only heat the superficial layer of skin.  You want to penetrate deep into the muscle layer or joint and that requires moist heat. 

Heat a wet towel in the microwave until tolerably hot and place on the affected area.  DO NOT OVERHEAT AS THIS BURN YOU.  Again, you may want to place a thin cloth between you and the source of heat. 

Apply the moist heat for up to 20-minutes at a time.  This may require you to reheat the towel once or twice as it typically won’t hold the heat that long.  Note, there are heating pads you can purchase that allow you to place a wet towel on it.  READ THE LABELS to make sure.  DO NOT apply a wet towel to a heating pad unless it specifically states it can be used with a wet towel! 

Be patient with the rehab process.  Don’t expect one or two applications of ice or heat to do the trick.  You may have to continue with the moist heat for several days, and probably should.  Again, much of the recovery time depends on the severity of the injury and how aggressive you are at the rehab process. 

Once the injured body part is free of discomfort, you’ll be able to get back into action, but do it gradually.  Don’t rush out the first day and play 18 holes.  This is a perfect time to work on that all important short game and/or visit the driving range to hit a small bucket to see how the injured body part will react.   

As a preventative measure, ice the injured area for a week or so after hitting the range or playing a round of golf.  Just to be on the safe side.       

Part II – Chronic Injury  

Part III – Mechanism for Golf-Related Injury and How to Correct 

Disclaimer – this information is by no means a substitute for sound medical advice/treatment.  When an injury occurs, it is wise to seek medical attention.


Static Hamstring Stretch

 One of the main factors for low back discomfort is tight hamstrings, which can also affect hip mobility in the golf swing.



Check with your physician before starting any type of exercise program.



A quality, customized golf fitness program will. . .
  • Enhance swing efficiency
  • Increase distance
  • Improve playing performance and satisfaction
  • Identify and correct golf-specific injury triggers

    All for much less than what another brand new driver that's going to "fix my game" would cost
click here for details


The golf exercises are going great.  I am hitting the ball the best I have ever hit it.  My back pain has gone away also. 
David R. 

more testimonials


If your Club or organization would like to host an informative golf fitness workshop, contact Bob at or 336-509-4610.

Bob came to my club and did a hour long session on the basics of his teaching and philosophy of fitness and how it relates to the golf swing and its performance.  My members thoroughly enjoyed the hour and wanted more.  I was impressed with his content and explanation.  My members were floored with his Q&A and his personal adaptation to their issues.  I was impressed with his interaction with attendants of the seminar.  If you are looking for someone to integrate your fitness program with the golf program, Bob is the guy to do it!  We will be booking Bob to come back to our club next spring.
Shannon Howell, PGA Head Golf Professional
Country Club of Sapphire Valley, Sapphire Valley, NC

"Bob Forman was fabulous!  He is a great presenter who shared some extremely valuable information related to how anatomical deficiencies such as: poor posture, flexibility, and balance impact our golf swing.  He not only shared what they are and how they impact the swing, but also demonstrated exercises to help correct them."
Ellen Gregory
EWGA-Wilmington, NC chapter

“Westchester is one of the Country’s largest private clubs with a membership that has high expectations for service and performance.  Bob Forman’s seminar on golf specific fitness and flexibility was extremely well received and motivated many of my members to begin a program of evaluation, exercise and follow-ups.  I highly recommend Bob for his knowledge, energy , and ability to connect with amateurs concerning golf fitness.” 
John Kennedy, Director of Golf
Westchester CC, 
Harrison, NY

Bob has a fantastic ability to understand and combine his expertise of the physical complexities of the human body with the PGA Professional’s trained eye with respect to the complexities of the golf swing.  Bob offers a refreshing angle that most amateur and professional golfers can understand and embrace.  Many times, a golfer will have physical limitations that prevents him or her from moving the way the PGA Professional is trying to instruct.  Bob can take the golfer’s weakest physical traits and focus a training program to better overcome those obstacles and allow the golfers to ultimately improve their swing. 
Dennis Nicholl, PGA Head Golf Professional
The Dunes Golf & Beach Club, Myrtle Beach, South Carolina


Functional Golf Fitness Training is a comprehensive player improvement resource for golfers of all ages and levels, teaching professionals and coaches.  
A great manual for golf teams as well.  

Dedicated chapters on:
- how to identify and correct the common physical deficiencies most golfers have that are impacting their swing and injury potential
- over 40 golf-specific exercises and drills

- preventing/alleviating the #1 injury in golf, low back injury
- how to fix the more common swing faults

Amazon reviews:

"Very clear explanations of causes and fixes for main physical deficiencies affecting golfers. Easy to follow instructions. While other books may give a whole laundry list of exercises that end up not being used, Forman has selected a few for each issue and puts together a program that doesn't take long to do"

"This book not only tells you what to do but also why you need to do and what results you can expect.
I have every book in print about golf fitness and this book is by far the best."

Available in print at TheBookPatch Buy Now style 1 button
or as an ebook on Amazon

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Swing mechanics are often influenced by physical deficiencies in the golfer's body.  Below are some of the more common swing faults, their physical causes and how to correct.






While correcting the deficiencies, you also need to rewire the brain-body connection in order to break out of the inefficient swing pattern.  





November 11, 2017
The top 10 fitness must haves for better golf.  Click on the pic and then "podcast."  
My segment starts at 1:10:30.

June 22, 2017
(go to 1:10:00 into the show)
golf posture, muscle imbalance, improving distance, stretching, hydration, Tiger and specialization, Rory and weight lifting

March 14, 2015
(go to 1:08:00 into the show)
fitness vs. golf fitness, strength training and slowing down the aging process, C and S-postures 

scroll down to 9/9/2013
(go to 23:15 into the show)
back injury