Flex-Fit golf fitness Knees and the golf swing

By Katherine RobertsJune 18, 2008, 4:00 pm

Knees and the golf swing
 
WOW! What a week in golf! I, like you, was glued to the television all week and held my breath during most of the playoff!
 
Congratulations to two great players and especially Tiger for his determination. When I watch a performance like this week I am motivated to do my best in my personal and professional life. I hope you were inspired as well.
 
Obviously one of the big discussions this week was the status of Tigers knee, from the level of his pain to his immediate future plans. I know Tigers trainer and he is one of the best trainers in the world. Trust me, he is in good hands!
 
It is important to understand the general role of the left knee in the golf swing. Assuming you are a right handed golfer, the left knee (as well as the entire left side) provides the foundation to which the golfer drives all his power from the right to left side. When you generate as much power as Tiger the knee takes a tremendous amount of stress.
 
I have worked with thousands of golfers and when they are faced with knee issues we evaluate three, perhaps surprising assessments.
1. Evaluate the foot function ' stability and mobility of the feet, status of the arches and mobility in the Achilles.
2. Evaluate the function of the hips ' mobility in the hip flexors, psoas and piraformis as well as strength in the gluts.
3. Evaluate the strength of the quads and flexibility in the hamstrings.
Many trainers who work with knee injuries focus solely on the strength in the quads. Although strong quads are important for stability in the knee there are many aspects of the body that effect knee stability.
 
Note: I have worked with many golfers, preparing them for a total knee replacement. Due to the severity of their knee function we work solely on the mobility of their hips, pre-surgery. On average our outcome is better than those patients who do not work on their hips before surgery.
 
Proper function of both the hips and feet have a direct correlation to stability of the knees!
 
If you are looking for more exercises on this topic practice the progressive balance section in my DVD More Power and Distance @ www.KRTotalFitness.com
 
Lets get started with a few exercises for the feet and hips, ultimately helping stability in the knees.
 

Foot series::
 
Standing foot strengthener:
Stand with the feet hip width apart and hold onto the back of a char for support. Inhale deeply and on your exhalation lift as high as possible onto the balls of the feet. Hold for one deep breath and repeat ten to fifteen times.
 
Arch awareness exercise:
Stand with the feet hip width apart and focus your attention on the base of your big toes, baby toes and center of your heels. Feel as though you are pressing down at these three corners of your feet while you lift up in the arches. If you are performing this exercise correctly you will feel the action not only in the feet but in the inner thighs. Hold for five breaths, rest for thirty seconds and repeat three times.
 
Foot / Achilles stretch and strengthener:
Step the left foot back, right knee in a lunge position. Use a club for balance. Inhale as you lift your left heel as high as possible, exhale and press your left heel towards the floor. Repeat five times and switch sides.
 


 

Hip series::
 
Supine glut stretch on the ball:
Begin on your back and place the right foot on the outside of the left leg, left foot placed on the balance ball. On your exhale roll the ball towards you, feeling the stretch in the outside of the right hip, specifically the glut. Repeat five to ten times and switch sides.
 


 

Groin stretch:
Place your spine directly against the wall, bringing the soles of the feet together and as close to the groin as possible. Note: you should not feel any strain in your knees.
Hold for three minutes, allowing gravity to loosen the hips.
 


 

See you on The Turn!
 

Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
 
Related Links:

  • Katherine Roberts Article Archive
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    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
  • Photo by Enrique Berardi/LAAC

    Top-ranked amateur Niemann one back at LAAC in Chile

    By Nick MentaJanuary 21, 2018, 8:44 pm

    Argentina’s Jaime Lopez Rivarola leads the Latin America Amateur Championship at 5 under par following a round of 3-under 68 Saturday in Chile.

    The former Georgia Bulldog is now 36 holes from what would be a return trip to Augusta National but his first Masters.

    "The truth is that I crossed off on my bucket list playing Augusta [National], because I happened to play there," Rivarola said. "I've played every year with my university. But playing in the Masters is a completely different thing. I have been to the Masters, and I've watched the players play during the practice rounds. But [competing would be] a completely different thing."

    He is followed on the leaderboard by the three players who competed in the playoff that decided last year’s LAAC in Panama: Joaquin Niemann (-4), Toto Gana (-4), and Alvaro Ortiz (-3).


    Click here for full-field scores from the Latin America Amateur Championship


    Chile’s Niemann is the top-ranked amateur in the world who currently holds conditional status on the Web.com Tour and is poised to begin his career as a professional, unless of course he takes the title this week. After a disappointing 74 in Round 1, Niemann was 10 shots better in Round 2, rocketing up the leaderboard with a 7-under 64.

    “Today, I had a completely different mentality, and that's usually what happens in my case," Niemann said. "When I shoot a bad round, the following day I have extra motivation. I realize and I feel that I have to play my best golf. The key to being a good golfer is to find those thoughts and to transfer them into good golf."

    Niemann’s fellow Chilean and best friend Gana is the defending champion who missed the cut at the Masters last year and is now a freshman at Lynn University. His second-round 70 was a roller coaster, complete with six birdies, three eagles and a double.

    Mexico’s Ortiz, the brother of three-time Web.com Tour winner Carlos, was 6 under for the week before three back-nine bogeys dropped him off the pace.

    Two past champions, Matias Dominguez and Paul Chaplet, sit 5 over and 7 over, respectively.

    The winner of the Latin America Amateur Championship earns an invite to this year’s Masters. He is also exempt into the The Amateur Championship, the U.S. Amateur, U.S. Open sectional qualifying, and Open Championship final qualifying.

    Getty Images

    McIlroy gets back on track

    By Ryan LavnerJanuary 21, 2018, 3:10 pm

    There’s only one way to view Rory McIlroy’s performance at the Abu Dhabi HSBC Championship:

    He is well ahead of schedule.

    Sure, McIlroy is probably disappointed that he couldn’t chase down Ross Fisher (and then Tommy Fleetwood) on the final day at Abu Dhabi Golf Club. But against a recent backdrop of injuries and apathy, his tie for third was a resounding success. He reasserted himself, quickly, and emerged 100 percent healthy.

    “Overall, I’m happy,” he said after finishing at 18-under 270, four back of Fleetwood. “I saw some really, really positive signs. My attitude, patience and comfort level were really good all week.”

    To fully appreciate McIlroy’s auspicious 2018 debut, consider his state of disarray just four months ago. He was newly married. Nursing a rib injury. Breaking in new equipment. Testing another caddie. His only constant was change. “Mentally, I wasn’t in a great place,” he said, “and that was because of where I was physically.”

    And so he hit the reset button, taking the longest sabbatical of his career, a three-and-a-half-month break that was as much psychological as physical. He healed his body and met with a dietician, packing five pounds of muscle onto his already cut frame. He dialed in his TaylorMade equipment, shoring up a putting stroke and wedge game that was shockingly poor for a player of his caliber. Perhaps most importantly, he cleared his cluttered mind, cruising around Italy with wife Erica in a 1950s Mercedes convertible.


    Full-field scores from the Abu Dhabi HSBC Championship


    After an intense buildup to his season debut, McIlroy was curious about the true state of his game, about how he’d stack up when he finally put a scorecard in his hand. It didn’t take him long to find out. 

    Playing the first two rounds alongside Dustin Johnson – the undisputed world No. 1 who was fresh off a blowout victory at Kapalua – McIlroy beat him by a shot. Despite a 103-day competitive layoff, he played bogey-free for 52 holes. And he put himself in position to win, trailing by one heading into the final round. Though Fleetwood blew away the field with a back-nine 30 to defend his title, McIlroy collected his eighth top-5 in his last nine appearances in Abu Dhabi.

    “I know it’s only three months,” he said, “but things change, and I felt like maybe I needed a couple of weeks to get back into the thought process that you need to get into for competitive golf. I got into that pretty quickly this week, so that was the most pleasing thing.”

    The sense of relief afterward was palpable. McIlroy is entering his 11th full year as a pro, and deep down he likely realizes 2018 is shaping up as his most important yet.

    The former Boy Wonder is all grown up, and his main challengers now are a freakish athlete (DJ) and a trio of players under 25 (Jordan Spieth, Justin Thomas, Jon Rahm) who don’t lack for motivation or confidence. The landscape has changed significantly since McIlroy’s last major victory, in August 2014, and the only way he’ll be able to return to world No. 1 is to produce a sustained period of exceptional golf, like the rest of the game’s elite. (Based on average points, McIlroy, now ranked 11th, is closer to the bottom of the rankings, No. 1928, than to Johnson.)

    But after years of near-constant turmoil, McIlroy, 28, finally seems ready to pursue that goal again. He is planning the heaviest workload of his career – as many as 30 events, including seven more starts before the Masters – and appears refreshed and reenergized, perhaps because this year, for the first time in a while, he is playing without distractions.

    Not his relationships or his health. Not his equipment or his caddie or his off-course dealings.

    Everything in his life is lined up.

    Drama tends to follow one of the sport’s most captivating characters, but for now he can just play golf – lots and lots of golf. How liberating.

    Getty Images

    Crocker among quartet of Open qualifiers in Singapore

    By Will GrayJanuary 21, 2018, 2:20 pm

    Former amateur standout Sean Crocker was among four players who qualified for the 147th Open via top-12 finishes this week at the Asian Tour's SMBC Singapore Open as part of the Open Qualifying Series.

    Crocker had a strong college career at USC before turning pro late last year. The 21-year-old received an invitation into this event shortly thereafter, and he made the most of his appearance with a T-6 finish to net his first career major championship berth.

    There were four spots available to those not otherwise exempt among the top 12 in Singapore, but winner Sergio Garcia and runners-up Shaun Norris and Satoshi Kodaira had already booked their tickets for Carnoustie. That meant that Thailand's Danthai Boonma and Jazz Janewattanond both qualified thanks to T-4 finishes.


    Full-field scores from the Singapore Open


    Crocker nabbed the third available qualifying spot, while the final berth went to Australia's Lucas Herbert. Herbert entered the week ranked No. 274 in the world and was the highest-ranked of the three otherwise unqualified players who ended the week in a tie for eighth.

    The next event in the Open Qualifying Series will be in Japan at the Mizuno Open in May, when four more spots at Carnoustie will be up for grabs. The 147th Open will be held July 19-22 in Carnoustie, Scotland.

    Getty Images

    Got a second? Fisher a bridesmaid again

    By Will GrayJanuary 21, 2018, 1:40 pm

    Ross Fisher is in the midst of a career resurgence - he just doesn't have the hardware to prove it.

    Fisher entered the final round of the Abu Dhabi HSBC Championship with a share of the lead, and as he made the turn he appeared in position to claim his first European Tour victory since March 2014. But he slowed just as Tommy Fleetwood caught fire, and when the final putt fell Fisher ended up alone in second place, two shots behind his fellow Englishman.

    It continues a promising trend for Fisher, who at age 37 now has 14 career runner-up finishes and three in his last six starts dating back to October. He was edged by Tyrrell Hatton both at the Italian Open and the Alfred Dunhill Links Championship in the fall, and now has amassed nine worldwide top-10 finishes since March.


    Full-field scores from the Abu Dhabi HSBC Championship


    Fisher took a big step toward ending his winless drought with an eagle on the par-5 second followed by a pair of birdies, and he stood five shots clear of Fleetwood with only nine holes to go. But while Fleetwood played Nos. 10-15 in 4 under, Fisher played the same stretch in 2 over and was unable to eagle the closing hole to force a playoff.

    While Fisher remains in search of an elusive trophy, his world ranking has benefited from his recent play. The veteran was ranked outside the top 100 in the world as recently as September 2016, but his Abu Dhabi runner-up result is expected to move him inside the top 30 when the new rankings are published.