5 Essential Exercises for Knee Pain Relief for Golfers

5 Essential Exercises for Knee Pain Relief for Golfers

5 Essential Exercises for Knee Pain Relief for Golfers

Are you a golfer sidelined by knee pain? If so, you’re not alone. Many golfers experience discomfort in their knees, which can significantly impact their game.

Studies show that taking early action to address knee pain can not only prevent further injury but also dramatically enhance performance.

So, let’s get you back to enjoying your game without any compromises.

Golf is a sport that demands a lot from the knees. From walking the course to the powerful twist of the swing, each element can strain your knees.

That’s why maintaining knee health is crucial for every golfer aiming to enjoy the game pain-free and improve their performance.

Read on to discover five essential exercises that can help alleviate knee pain and keep you swinging smoothly on the green.

Exercises for Knee Pain Relief for Golfers:

Leg Presses

Purpose: This exercise targets the quadriceps, hamstrings, and calves, crucial for stabilizing and supporting the knee joint during the golf swing.

How to Perform:

  • Sit on a leg press machine with your back and head resting comfortably against the padded support.
  • Place your feet shoulder-width apart on the footplate. Ensure your feet are not too high or too low on the plate to avoid undue stress on the knees.
  • Slowly bend your knees to lower the platform, then push the platform away using your heels and forefoot evenly until your legs are almost straight but not locked.
  • Repeat for 8-12 repetitions over 3 sets.

Benefits: Strengthens the leg muscles evenly, reducing the risk of knee injuries caused by muscular imbalances and enhancing stability during golf swings.

Straight Leg Raises

Purpose: Strengthen the muscles at the front of your thigh and stabilize the knee joint without putting pressure on it.

How to Perform:

  • Lie flat on your back on a mat with one leg bent and the foot flat on the floor.
  • Keep the other leg straight and lift it to the height of your bent knee.
  • Hold the position for a few seconds, then slowly lower your leg back to the floor.
  • Perform 10-15 repetitions on each leg for 2-3 sets.

Benefits: Enhances the strength of the quadriceps, which are vital for knee stability and mobility, particularly in walking the course.


Purpose: Build strength and balance, which are essential for the uneven terrains of a golf course.

How to Perform:

  • Find a stable platform or step that is at an appropriate height (usually knee level).
  • Step up onto the platform with one foot, bringing the opposite knee up as you rise.
  • Step down with the same leg and repeat the movement 10-12 times before switching legs.
  • You can increase the difficulty by holding dumbbells in each hand.

Benefits: Improves coordination and leg strength, crucial for maintaining a stable base during the golf swing.

Hamstring Curls

Purpose: Strengthen the hamstrings at the back of the thigh, balancing the stronger front thigh muscles.

How to Perform:

  • Lie face down on a leg curl machine or use an exercise ball if at home.
  • Curl your heels towards your buttocks, ensuring the motion is controlled and smooth.
  • Extend your legs back to the starting position.
  • Aim for 10-15 repetitions over 3 sets.

Benefits: Reduces the risk of hamstring strains and injuries by balancing the muscle strength around the knee, which can be particularly beneficial during the follow-through of a golf swing.

Calf Raises

Purpose: Strengthen the calf muscles, which play a significant role in stabilizing the knee and absorbing shock during walking and the golf swing.

How to Perform:

  • Stand upright on the edge of a step or platform, with heels hanging off the edge.
  • Raise your heels above the level of the step by pressing down on your toes.
  • Lower your heels below the step level to stretch the calf muscles.
  • Perform 12-15 repetitions for 3 sets.

Benefits: Enhances lower leg strength and stability, crucial for supporting the knee during all phases of the golf game, including walking the course and swinging.

Incorporating these exercises into your regular fitness routine can significantly reduce knee pain and enhance your golf performance.

For best results, aim to perform these exercises 2-3 times per week. Remember, consistency is key to seeing improvements on and off the course.

Your Next Step To Quick Knee Pain Relief

Don’t let knee pain keep you from the sport you love. With the right exercises, you can manage your discomfort and improve your golf game.

If you’re struggling with knee pain, or if you want to prevent future issues, consider scheduling a Knee Pain Assessment with us.

At Power Physical Therapy & Sports Medicine, we treat knee pain daily, offering expert advice and effective treatment strategies to help you get back to golfing without discomfort.

Reach out to us at (714) 557-2100 or schedule your assessment today.

We’re here to answer all your questions and guide you toward quick relief and enhanced performance on the golf course.

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