I recently suffered a foot injury and I'm in a walking boot, which means no golf for me...ughhh!! I have no idea how I did it but I've had a lot of discomfort in my left foot, especially after golfing. The doc seems to think it's a stress fracture. So I'm wearing the boot and attending physical therapy once a week.
While doing my physical therapy I got to thinking...hey this would actually help my golf swing even if my foot wasn't injured. I thought I would share some of the exercises they have me doing and create my own, "Physical Therapy for Golf" program!
We all know how important the legs and feet are to a golf swing...they are the foundation! With a strong foundation you can create awesome leverage and power for your golf swing. Most men, myself included, like to workout focusing on the upper body with very few days spent on the legs. But if you're a golfer it's even more important to work those legs (and feet) into shape!
Balance
My physical therapy for golf session begins with balance. Twice a day I do the following:
- Stand on one leg, bare foot, and balance your weight for one minute. This sounds easy but if you have any weakness in your feet, ankles, calves, or hamstrings it will be difficult.
- To enhance the exercise turn your head slowly to the left, then slowly to the right while you are on one leg; it's incredible how much balance you lose by doing this. It will force the tiny muscles in your feet and ankles to work overtime.
- You should perform three sets for each leg = 1 minute per leg, 3 times per leg. You will have amazing balance in your golf swing after a few weeks of this exercise.
- Next, walk in a direct line while touching your bare feet, heel to toe. You must keep looking up and forward, not at your feet, and your arms need to stay by your side.
- Walk in a line until you run out of space or for at least 20 steps.
- Now, walk backwards on the same line, touching heel to toe again. Keep looking up and forward; arms to your side.
- Keep going forward then backward for 2 minutes. Do this twice, once a day.
Stretching
The next phase of physical therapy for golf is stretching. Being loose and flexible is crucial to a great golf swing and being able to hit the long ball. Look at Bubba Watson for example, very lean and flexible which allows him to hit 350 yard drives (dare to dream!).
The hamstring is incredibly important to the entire leg, even the feet. I've had to strengthen and stretch my hamstring for my foot injury...I had no idea they were so closely related.
- Grab a towel and sit on the floor with both legs straight in front of you.
- Take the towel and roll it up length-wise.
- Put the middle of the towel around the bottom of one of your feet. Grasp each end of the towel with each hand and gently pull your foot back toward you. You should feel your hamstring stretch, not to pain.
- If you are flexible and can't feel a stretch, lean forward with your upper body until you feel it. Hold this stretch for 1 minute; for each leg. Perform 2 sets, twice a day.
The next physical therapy for golf stretch is the "runner's stretch."
- Place your hands on a wall or on a counter with one foot underneath you.
- Move your other foot back until the leg is straight; keep your toes pointing forward and your heel on the ground. You should feel the hamstring tighten and stretch.
- Move the foot further back if you can't feel the stretch, but not to pain. Remember to keep your heel on the ground. Perform this for 1 minute; for each leg. Do 2 sets, twice a day.
This one's great for the Achilles heel. Which doesn't make sense considering we're doing physical therapy for golf right? Remember the entire leg is important, and connected, so we want to strengthen and lengthen all of the muscles and tendons.
- Stand with your hands on a wall or counter top. Place your feet together, toes pointing forward.
- Move one foot back so the toes are even with the heel of the opposite foot (as if you're taking a step backward).
- Slightly bend both knees and shift your weight straight down. Keep both heels on the floor and you should feel a stretch in the Achilles heel of the back foot. This one's tricky, let me know if you need further explanation. Hold the stretch for 1 minute; for each leg. Do 2 sets, twice a day.
I'm learning some new ones each week but I thought those were great for the golf swing. I can't wait to hit the links, hopefully soon. I will continue to do my "physical therapy for golf" even after my foot is healed. I can see the benefits of this already. I hope this helps you too...thanks for the time!
Hey...If you're interested in a great golf fitness program I found one that gave me a ton of distance with my driver. It's easy to follow and you could incorporate it with these exercises...I will be definitely be doing that as soon as this boot comes off!! Anyway here's the link for it...Golf Swing Speed Challenge
