How to Play Golf with a Sore Left Knee? | Tips & Techniques

Did you know that knee injuries are 3-18 prevalent in both amateur and pro golfers? Interestingly, the left knee is also identified as the more common site of these injuries. (1) So, how to play golf with a sore left knee, you ask?

It all comes down to how you manage your pain as it happens and in the long term, as well as your preparation before and after your play golf.

All of those will be detailed below. I recommend reading this from the top-down. But, if you want to jump straight to certain sections, simply tap on their respective bullets below:

• What should I do if I have knee pain?
• Tips about protecting your knees on the golf course
• Treating acute and chronic knee pain in golfers

I have knee pain when playing golf. What Should I do?

In general, when having acute pain, it is preferred that you rest so you don’t exhaust your knee. Not doing so may aggravate your pain and may even bring more adverse effects.

It’s best, however, if you learn how to manage knee pain for the long term. It is a marathon, not a sprint. Improving your golf swing mechanics, doing golf-specific exercises, and eating the right food to eat are your first steps (which I will address later on).

Tips that protect your knee on the golf course

Many simple tricks can reduce the incidence of knee injuries while playing golf. They include:

• Performing a 10-minute warm-up before you start
• Doing trunk twists
• Static stretching
• Side bending
• Weight lifting exercise
• Staying hydrated

For one, a recent research paper found that older golfers (in their 60s and 70s) who engaged in an 8-week progressive training program had tremendously increased their clubhead speed by 24% while also lowering their risk of injury.

This training program included flexibility, balance, and resistance exercises. (2)

There are many other similar studies but, the point is, science insists that regular training is crucial to avoiding injuries.

Focus on flexibility, strength, and technique when you train.

Flexibility

Lack of flexibility among golfers is one reason they get injuries, especially in the hip and knee. Daily stretching for your hip and knee muscles can result in decreased incidence of knee pain.

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Strength

Although golf is a game of technique, strength training can still help prevent injuries and enhance performance.

Some examples of resistance exercises that are great for golfers include squats, deadlifts, bench press, planks, and statue of liberty.

All of these can enhance your performance, energize you, enhance blood flow, and of course, decrease your risk for any knee joint injury.

Swing mechanics

Your lead knee (the left knee for most of us) is subjected to forces that are 100-440% of your bodyweight every time you swing your clubs. (1)

Mind you, these are massive rotational forces that can and have caused many injuries, like meniscus and ACL tears.

Improving your mechanics can help mitigate these forces. Try these:

• Flex your knee during a backswing to disperse the stress on your knees during the swing.
• Avoid tightening your back and other joints. Your body automatically places more stress on your knees when your torso, hips, and ankles are stiff. Stay loose.
• Choose the right golf shoes. Shoes that aren’t right for you and for the sport can place your foot in a pronated position. This, in turn, rotates your knee and predisposes it to injury.

Effective Knee Pain Treatments for Golfers

There are many ways to manage your pain. Some of them can be done during an acute exacerbation of your knee pain, while others are useful tricks that can help you decrease your knee pain in the long run.

How to manage knee pain acutely?

Rest is the mainstay for acute knee pain. The pain usually is a result of inflammation in your knee joint. Additional movements and stress on the joint can exacerbate your knee pain.

Pain killers can sometimes be helpful. They will manage your pain acutely, but they are not useful for long-term pain. Make sure to consult your physician before taking any medication.

Hydration can help decrease pain and decrease inflammation.

How To Manage Knee Pain in The Long Run?

Exercise, as mentioned above, is the best way to manage your knee pain regardless of the cause. Whether it is due to excessive use or faulty movements during a game, exercise is a game-changer!

Try knee braces. Depending on the cause of your pain, there are many different knee braces for golf available. For instance, some focus on bolstering your knee’s stability while others focus on promoting blood flow and managing inflammation.

Try supplementation. First, supplements are not and should not be used as medication. However, in many cases, they can be better especially for long-term. Focus on natural supplements for safety purposes. Examples include turmeric, glucosamine, ginger, and even CBD.

For your safety, do check with your doctor prior to taking any additional medication and supplements.

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