| As a sports performance specialist, I unfortunately deal with this issue all the time. What many people do not realize is that each part of your body relates to the other, it's all connected like a chain. If one link in the chain is weak, it's going to cause the others to compensate which causes your body not to move right, therefore causing injury.
The best thing I can recommend is to stretch properly at your house before you even go to the course. Areas that are commonly tight in most people are the calves, hamstrings, inner and outer leg muscles, front of the hip, lower back and upper back. When stretch you will want to hold each stretch for a minimum of 30 seconds, ideally you would use a foam roller on those target areas to roll out the knots first, then stretch them.
Then when you go to the course you are already stretched out, the proper warm up at that point is just hit balls until you are warm.
Stretching those areas out daily will not only decrease chance of injury but you will hit the ball farther because your body is just operating better and you don't have tight muscles fighting against themselves. |