12-Week Golf Knee Pain Plan

Strengthen what supports your knee. Swing without holding back.

Knee pain in golf is almost always about what's above and below the joint — weak glutes, tight hips, or calves that can't absorb load. This plan restores knee mobility, builds quad capacity, and develops the hip and glute strength to take pressure off the joint through every rotation.

Everfit App

Full program with videos, tracking, and direct access to your coach.

Get on Everfit - $259

PDF Version

$79 one-time — self-guided PDF, no app required.

What You'll Build

The areas this program targets

Knee Range of Motion

Quad Capacity

Hip & Glute Strength

Hamstring & Calf Load Tolerance

How It's Structured

The 3-phase progression

Phase 1

Weeks 1-4

Calm the knee, restore joint mobility, and begin low-load quad and glute activation in positions your body can tolerate.

Phase 2

Week 5-8

Progress quad and hip loading, address calf and hamstring stiffness, begin single-leg work.

Phase 3

Weeks 9-12

Heavy lower-body strength work, rotational loading, and a structured return-to-golf progression.

Everything Included

More than exercises - a complete protocol

Every plan follows the same comprehensive structure so you always know exactly what to do, when to do it, and how to adjust if something isn't working.

Daily pain-reduction routine
3 mobility sessions per week
2 stretching & recovery sessions per week
3 progressive strength sessions per week
Golf-specific warm-up & post-round recovery
12 weekly progress checklists
Exercise regressions for every movement
5-level return-to-golf progression
Research references & professional notes

Two Ways To Get It

PDF or App — what's the difference?

Same 12-week program. One you print and follow on your own. The other lives in your phone and does the thinking for you.

PDF Plan

$79 one-time

Download & follow at your own pace
Works offline, no app needed
Full 12-week protocol in one document
Self-guided, you manage your schedule

Everfit App

More Structure. Better Results.

Everything in the PDF — plus video demos, automatic tracking, and the ability to message your coach directly. The app keeps you accountable and removes all the guesswork.