How Can I Stop Knee Pain?
3 reasons you experience knee pain from playing golf and how to avoid them
It’s common to hear my new golf clients complain about knee pain. For one, the lead leg and knee undergo intensive stress during the swing, plus you may be walking long distances around the course, you’re bending up and down to pick up your golf ball, and you’re subject to standing on uneven ground. All of which will place stress on your knees.
My specialty is working with golfers of all levels. With my background as a Physical Therapist and my training as a Golf Specialist, I am able to provide my clients with the proper training and injury prevention techniques to keep their bodies healthy for years to come. So if you’re experiencing knee pain, you’ve come to the right place.
Here are three reasons why you’re experiencing knee pain and I’ve also provided the appropriate exercise you need to be doing to reduce knee pain and prevent further injury:
Reason #1
Lack of internal hip rotation may cause excessive extension of your knee joint during the downswing and backswing.
Do This Exercise = Hip Rotation
10 Reps | 1 Set (before and after your game)
Lie on your stomach and bend both knees to roughly 90 degrees, then internally rotate your hips by bringing both feet in and out.
Reason #2
Weak gluteal muscles plus dominance of quads muscles (quadriceps femoris) are commonly linked to knee pain in many older golfers.
Do This Exercise = Staggered Stance - Sit-Stand Exercise
5-10 Reps | 1 Set
Start by sitting in a chair with your feet staggered (one leg in front of the other), Squeeze the glute of the leg that is backward, then stand up while keeping your feet in the same position. Sit back down and repeat.
Reason #3
Lack of ankle mobility with tightness in the calf muscles pulls the knee backward, causing pain in the knee.
Do This Exercise = Calf Stretch
3-5 Reps | 1 Set (before and after your game, and hold for 10-15 secs)
Begin by standing behind a slanted board (or you can use a small step (2/4 step) or wall). Movement: Step onto the board, leaning into the slope until you feel a good stretch. Tip: You can hold onto a wall or pole for balance as needed. Keep your heels down on the slant board.
When you apply these strength training exercises to your routine you quickly reduce the risk of injury and improve performance. If you are looking for a full-body analysis of why you might be experiencing knee pain, we can conduct a full-body functional assessment and training program that will get your body physically fit for the course. Our exercises will help improve your golf performance while preventing injury because we focus on improving your strength, stability, and flexibility. Sign-up and schedule your 30-minute consultation today!
If you are experiencing a locking sensation in your leg or the inability to strengthen your leg, you should see your doctor before trying these exercises.
By performing any exercise, stretch or other physical activity based on the Company website, You represent and agree that (i) You are physically capable of participating in a strength and flexibility training exercise program and using the equipment associated with such training and (ii) You have either (a) had a physical examination and been given a physician’s permission to participate in this training program, or (b) decided to participate in this training program without the approval of a physician solely at Your own risk.
