Creating a knee-safe golf swing is key to preventing injury and enhancing your
performance. As Dr. Bryan Fagan, orthopedic specialist at the Orthopaedic Institute, says,
“A well-balanced swing starts with a strong foundation—proper alignment, body
engagement, and mindful movement are essential for a pain-free game.” Here’s a concise
guide to protecting your knees while playing golf:
1. Warm-Up Properly
Warm up with dynamic stretches focusing on your legs, hips, and calves to increase
flexibility and prevent strain. Foam rolling can also help release tightness in the muscles
around the knee.
2. Proper Posture
Keep your spine neutral and knees slightly bent. This allows for better shack absorption
and reduces stress on your knees during the swing, Arelaxed grip prevents excess tension
in your body.
3. Swing Mechanics
Focus on a straight takeaway to avoid lateral knee movement. Limit excessive rotation
and engage your hips and core for power, reducing pressure on your knees. Ensurea
smooth fotlow-through to avoid jerky movements that could strain your knees.
4. Strengthening & Mobility
Strengthen your quads, hamstrings, and hips to support your knees. Include knee mobility
exercises to improve flexibility and reduce stiffness, making your swing smoother and
safer.
5. Focus on Tempo
Maintain a steady and relaxed tempo throughout your swing. Avoid rushing your swing,
which can cause unnecessary stress on your knees.
6. Proper Equipment
Ensure your clubs are fitted to your body and use golf shoes with good arch support and
cushioning to reduce shock on your knees.
7. Rest & Recovery
Take breaks if you feel discomfort and give your knees time to recover. Ice and gentle
stretches can help alleviate any soreness.
Summary:
- Focus on proper posture and alignment.
- Limit knee strain by engaging your core and hips.
- Strengthen muscles around your knees for support.
- Maintain a smooth, controlled tempo and use proper equipment.
- Don’t forget rest and recovery to prevent overuse injuries.
By following these tips, you can protect your knees and enjoy a more comfortable game. If you are injured or are in pain, please callus at the Orthopaedic Institute of North Mississippi at 662.377.2663. We’ll get you back.
