A woman playing golf.
Sports / Orthopedic

Three Tips to Reduce Knee Pain While on the Golf Course

Jul 11 2022

Summer is here and many people are getting back to golf and out on the greens.

However, before you book that tee time, our sports medicine team at Bon Secours – Tuckahoe Orthopedics would like to share three tips for reducing knee pain and improving your golf skills.

First, stretch your hamstrings.

Having flexible hamstrings not only reduces the force through your knees, but it also reduces the strain on your lower back.

  • Start in a standing upright position with a chair or step in front of your body.
  • Lift one leg to rest your heel on the chair with a very slight bend in your knee.
  • Bending at your hips, lean your trunk forward until you feel a stretch in the back of your upper leg and hold. Also, make sure to keep your back straight during the stretch.
  • Hold for 20 seconds and do five reps. Practice this once daily and especially before you get on the course.

Second, strengthen your quads.

By strengthening your quads, you are building a base to transfer power from the ground to the body and into the clubhead.

  • Start in a standing upright position with your feet shoulder -width apart, holding a dowel or a club in both hands.
  • With your hands shoulder-width apart, raise the dowel or club over head with your elbows completely straight.
  • Squat as low as you can, keeping your heels flat on the ground.
  • While you squat, keep your hands above your head and in line with your feet.
  • Be sure not to arch your lower back during the exercise.
  • If you are just starting out, use a wall behind you to ensure your back is straight.
  • Do this for 10 reps.

And third, improve your balance.

Good balance will help you achieve consistent accuracy and distance as well as a more controlled swing.

  • Stand on one leg for at least 15 seconds and then repeat with the other leg.
  • Practice this with your eyes open and then with your eyes closed.
  • When you get good at that, try swinging a club while standing on one leg.
  • Hold a chair for support if you need it.

Compensating for knee pain may lead to issues both above and below the knee. By doing prescribed strengthening and stretching exercises for your knee, you can also avoid developing hip or foot and ankle issues in the future.

Experience any pain or discomfort on or off the green? Learn more about the sports medicine services we offer at Bon Secours.


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