Golf is a game of precision, and all golfers want to perform at their best, regardless of ability. Playing golf with knee injuries can be very debilitating, and coming back from those injuries can be an extremely demanding challenge. There are drills for golfers that emphasize different parts of the swing. The drills that focus on knees will speed the recovery and re-create the sensation of impacting the golf ball.
Ski Poles
Using a pair of ski poles --- club shafts or alignment sticks can be easily substituted --- can be beneficial to rehabbing an injured knee in golf. Stick a pole into the ground just outside your left leg and stick the other pole just inside your right leg. Make them stand perpendicular to the ground. The goal is to make a full swing and drive down and through the golf ball without hitting your knee against either pole. To do this properly, the core and hips must rotate --- taking pressure off your lower body, including the legs and knees.
Impact Bag
Using an impact bag is beneficial for golfers with knee problems and without. The impact bag is a heavy bag that is used to illustrate the proper impact position of the hands leading the club head into the golf ball. For golfers with knee injuries, however, this can be the first step to regaining confidence in the golf motions. Take five or six practice swings and really focus on keeping the lower body quiet while driving the club into the bag. If done correctly, much of the pressure on the knees should be relieved.
Squatting Clubs
Golfers usually make body-weight squats a staple of their workout regime at the gym because the exercise strengthens the lower body and core. This drill can be taken to the golf course as an exercise, stretch and strengthener for the knees. Hold a golf club above your head, parallel to the ground, and squat down as far as you can --- making sure you keep your heels fixed on the ground and your knees do not extend past your toes. After multiple repetitions, this drill stretches your core muscles and flexes your knees, getting them ready for play.
Balance Disks
Using balance disks has become a popular exercise for lower-body training, but golfers use these to help promote the proper center of gravity and relieve pressure on the lower body. Golfers stand on balance disks and practice swinging without falling over. There are so many elements involved in making this proper motion --- including using the proper leg action and keeping the knees flexed, quiet and out of the swing.
