Knee and hip pain are common among golfers, especially as we get older. The golf swing twists the lead knee and loads the lead hip, and walking 18 holes on uneven ground adds up. Arthritis, previous injuries and joint replacements don't have to end your golf, though. With some sensible adjustments to your swing, equipment and routine, many golfers keep playing comfortably for years. Here's how.
This article is general information, not medical advice. Always follow the advice of your doctor, surgeon or physiotherapist.
Why golf affects the knees and hips
- Rotation under load: at impact, the body rotates over a planted lead leg, twisting the lead knee and hip.
- Weight shift: the lead side carries most of your weight through impact and the finish. Read golf weight transfer.
- Walking: several miles over hills and uneven ground.
- Bending: to tee up, read putts and pick up the ball.
Swing adjustments
| Adjustment | Why it helps |
|---|---|
| Flare both feet outwards slightly at address | Makes rotation easier and reduces twisting at the knee |
| Let the lead foot rotate or the heel lift in the finish | Releases twisting forces on the lead knee and hip |
| Let the trail heel lift in the backswing | Reduces strain on the trail hip |
| Shorter, smoother swing | Lower forces on all joints. Read golf tempo and rhythm |
| Narrower stance (for some golfers) | Easier rotation |
| Finish tall rather than "posting" hard on a straight lead leg | Reduces load on the lead knee |
A coach can help you adapt your swing. Read golf lessons: choosing an instructor.
Equipment and footwear
- Cushioned, supportive golf shoes. Read our golf shoes guide.
- Soft spikes or spikeless shoes: less grip means the foot can rotate more freely, reducing knee twisting.
- Insoles or orthotics if recommended by a professional.
- A trolley or cart on long or hilly courses. Read walking vs riding a golf cart.
- Ball pick-up tool on your putter grip and a tee-up device to reduce bending.
- Lighter, more forgiving clubs to reduce effort. Read what clubs to carry.
On the course
- Warm up gently and thoroughly. Read the pre-round warm-up routine.
- Play shorter rounds: nine holes or a short course. Read par-3 and short courses.
- Play the forward tees. Read which tees should I play?.
- Avoid steep slopes and bunkers where possible, especially when wet.
- Pace yourself and use rest opportunities.
Exercises
Strong muscles around the hips and knees help support the joints. Two or three times a week, if your professional agrees:
- Glute bridges: strengthen the hips and lower back.
- Sit-to-stands: from a chair, controlled.
- Side-lying leg lifts or band walks: strengthen the outer hip.
- Step-ups onto a low step.
- Hip mobility: gentle rotations and stretches. Read hip rotation for power.
- Low-impact cardio: cycling, swimming or walking.
Read golf fitness exercises and yoga for golfers.
Golf with arthritis
Many golfers with arthritis continue to play. General tips:
- Keep moving: regular activity often helps stiff joints.
- Warm up longer on cold mornings.
- Use larger, softer grips if your hands are also affected. Read how to regrip golf clubs.
- Manage pain as advised by your doctor.
Golf after hip or knee replacement
Many golfers return to golf after joint replacement surgery.
- Timing: your surgeon will advise. Golfers typically start with putting and chipping, then progress to short-iron swings and full swings over several months.
- Rehabilitation: complete your physiotherapy programme first.
- Swing changes: the adjustments above, particularly flared feet and letting the lead foot turn, are often recommended.
- Listen to your body: stop if you feel pain in the new joint.
Frequently asked questions
Can I play golf with bad knees?
Many golfers do, with adjustments such as flaring the feet, letting the lead foot rotate, using a cart and strengthening the muscles around the knees.
Is golf good after a hip replacement?
Many golfers return successfully, typically after several months and with their surgeon's approval.
What shoes are best for knee pain in golf?
Cushioned, supportive shoes with soft spikes or spikeless soles that allow the foot to rotate.
Should I walk or ride if my knees hurt?
A cart or trolley reduces strain. Walking is good exercise if your joints tolerate it.
The bottom line
Knee and hip pain don't have to stop you playing. Adapt your swing so your joints twist less, choose supportive shoes and helpful equipment, keep your muscles strong and your joints mobile, and play shorter or easier rounds when needed. With professional advice, many golfers enjoy the game for decades, even after joint replacement. For more on healthy golf, read golf and lower back pain.