25-min Golfer's Knee Workout (010)
Week 1 • 25m
How Your Knees Work in the Golf Swing-
First of all, in a single round, a golfer will swing an estimated average of 300 swings (including practice swings). And they may even walk eight thousand yards, the equivalent of four to five miles.
So that puts a lot of pressure on joints and muscles including the knees, back, shoulders and arms. The repetitive motion of the golf swing may twist joints and muscles unnaturally, so the physical stress loads become substantial. Therefore overall fitness including strength and flexibility play a critical role in the game.
The stronger, fitter, more flexible athletes hit a ball further and straighter. They have better touch around the greens. And they also respond better under pressure, in the closing holes, for example, then do their weaker counterparts.
The knee is the largest joint in the body. It acts as a hinge to allow for knee flexion and extension so that your foot can swing back and forth as you walk, run or kick. A normal knee has 150 degrees of movement. But unlike a normal hinge, like on a door, the knee also wobbles. The knee cap is floating so that it can rotate and slide side to side. All this action in the knee make the knee very susceptible to injury and pain.
Your Knees and the Golf Swing
In the golf swing, your knees support your weight as you shift and rotate your body from side to side. They have to flex to accept the weight on the backswing and then extend to shift the weight on the follow-through. Any limitations in range of motion may lead to swing faults or injury.
This workout specifically focuses on building strength in the muscles surrounding the knee for better support and knee biomechanics. We will not only be doing exercises to warm muscles for better range of motion, but also building muscle and stretching to release the tight ones.
Golfer’s Knee Workout
Step Ups on Slope
Mini-Squat on Slope
Alternating Hamstring Sweeps
Standing Hamstring Stretch
Backswing on UpSlope
Single Leg Squat
Static Hamstring Stretch