How to Prevent a Knee Injury With Exercise

By Greg Lindberg
Knees can be particularly vulnerable in golf.
Knees can be particularly vulnerable in golf.

Knee pain and injuries are a common hindrance for golfers. Knee problems typically occur from straining the knee muscles and joints. This can happen by having bad form when swinging. Such knee injuries can be prevented by doing regular exercises.

Warm up before going to the course or before you start playing. Perform some simple stretches to loosen your quadriceps, hamstrings, calves and knees. If all of your leg muscles are warmed up and kept strong and in balance, this will help keep your knees healthy.

Lie on your back and bend a leg and raise it to your chest by grabbing your knee with your hands. Hold for 20 seconds and then repeat with the other leg.

Ride a bike or exercise bike for 20 minutes at least three days a week. Position the seat of your bike so that your knees bend at the proper level. Don't overextend to where your knees almost lock out on the downstroke. Biking builds up strength in your legs muscles, including the smaller ones that support the knees.

Kneel down onto one knee and place the heel of your opposite foot in front of the knee on which you are kneeling. Straighten yourself by trying to tighten all muscles while slowly lowering your chest down to your leg. This will exercise both your knee muscles and hamstrings. Hold your position for 20 seconds and then do the same with the other leg.

Perform a series of cardiovascular exercises last. For example, do a set number of jumping jacks, standing toe touches, sit ups and push ups.

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