If you experience discomfort, reduce the number of repetitions or the duration of the exercise and perform only one set. To avoid injury and to preserve your range of motion (which is very useful in golf), start with an easy-to-stretch resistance band, a light dumbbell, or a light weighted ball, and increase the resistance or weight only very gradually. Similarly, begin with a low box or step and increase the height very gradually.
If pain or inflammation develops and persists, consult a kinesiologist or physiotherapist.
Always work both sides (both legs or arms, left-handed and right-handed golfer position) to avoid a muscular imbalance that can cause problems.
