The
most common injuries that plague golfers all around the world are
caused by falling or tripping, and are injuries that can be easily
prevented through a simple stretching routine, which works to strengthen
the muscles of the knee and ankle joints. This month, thailand.com
gives you some simple stretching exercises that will help you stay
healthy and on the course!
Stretching
the Calves Calf stretches are perhaps
the most important stretches to any golfer, and concentrate on loosening
up the two primary calf muscles: the Gastrocnemius and the Soleus.
The Gastrocnemius is the larger of the two calf muscles, and is positioned
on top of the Soleus. In order to properly isolate the Gastrocenemius
muscle, exercises must be done while the knee is in a straight position,
while stretches that isolate the Soleus muscle must be done while
the knee is bent at a 90-degree angle.
Stretching
the Gastrocnemius (Figure 1) Lean against a wall or other
form of support, with one leg extended backwards. Both feet
should be placed flat on the ground, and point straight at the wall
or support. Slowly move your hips forward, making sure to keep
your lower back and knee straight, and your heel on the ground.
You should feel the strain on the back of your calf. Stretch
in long, even periods, alternating between legs.
Stretching
the Soleus (Figure 2) This stretch is similar to
the Gastrocnemius stretch, but performed with the knee bent.
Keeping your heel flat on the ground, slowly bring your knee towards
the wall, while keeping your hips in line with your shoulders.
You should feel the strain on the lower section of your calf.
This stretch should be performed in long even periods, alternating
between legs.
Stretching
the Front of the Calf (Figure 3) While in a seated position,
take hold of your foot, and slowly pull it downwards, stretching the
front of the ankle and calf. You should feel the strain on the
front of your ankle, extending upwards to the front of the calf.
Golf
