After a long cold winter, many of us are itching to get back out on the greens. But before booking a tee time, Mike Piscitello, a physical therapist and Titleist Performance Institute (TPI) certified clinician, has three tips for reducing knee pain and how you can improve your golf skills.
#1 – Stretch Your Hamstrings
Having flexible hamstrings not only reduces the force through your knees, but it also reduces the strain on your lower back.
First, start in a standing upright position with a chair or step in front of your body. Lift one leg to rest your heel on the chair with a very slight bend in your knee.
Bending at your hips, lean your trunk forward until you feel a stretch in the back of your upper leg and hold. Hold for 20 seconds and do 5 reps.
Practice this once daily. Also, make sure to keep your back straight during the stretch.
#2 – Strengthen Your Quads
By strengthening your quads, you are building a base to transfer power from the ground to the body and into the clubhead.
Start in a standing upright position with your feet shoulder width apart, holding a dowel or a club in both hands.
With your hands shoulder width apart, raise the dowel or club over head with your elbows completely straight. Squat as low as you can, keeping your heels flat on the ground. Do this for 10 reps.
While you squat, keep your hands above your head, in line with your feet. Also, be sure not to arch your low back during the exercise.
#3 – Improve Your Balance
Good balance will help you achieve consistent accuracy and distance as well as a more controlled swing.
Stand on one leg for at least 15 seconds and then repeat with the other leg. Practice this with your eyes open and then with your eyes closed. When you get good at that, try swinging a club while standing on one leg.
You can hold a chair for support during this exercise if you need it.
Overall, compensating for knee pain may lead to issues both above and below the knee. By doing these strengthening and stretching exercises for your knee, you can avoid developing hip or foot and ankle issues in the future.
Looking to up your golf game this year? Our Titleist Performance Institute (TPI) program is here to help. It is specially designed for golfers of all ages to prevent injury and boost their game. Our experts offer video swing analysis as well as programs that improve flexibility, strength and coordination.
To schedule your appointment with one of our TPI certified team members at one of our thirteen locations call 513-985-1273.
Additionally, Mercy Health – Orthopedics and Sports Medicine is conveniently located throughout Cincinnati. We offer same/day next day appointments as well as extended hours at the Anderson and Fairfield locations. Book online today.
