The golf swing can be described as a powerful stretch-shorten cycle (SSC) activity in which the muscles of the lower, mid-section, and upper body are rapidly stretched in the backswing prior to shortening in the downswing ⁽²⁾. The more efficient the SSC, the more club-head velocity can be achieved and, therefore, the greater the distance of the ball.

Power is generated at the transition stage, where the transferring of weight is from the back foot in the backswing onto the front foot during the downswing. The lower body and pelvis initiate the downswing while the upper body and club continue to rotate away from the ball ⁽⁶⁾. This exaggerates the SSC, creating maximal acceleration on the downswing from the transition stage.

The transfer of weight creates considerable ground reaction force (GRF) where the legs should be pushed into the ground in order to maximise club-head velocity ⁽²⁾. The purpose of the follow-through is to decelerate the body and club head after impact.

Typical golfing injuries and their risk factors

In amateur golfers, the spine, particularly the lower back, accounts for the greatest overall incidence of injury (18.3-36.4%) ⁽⁴⁾. The elbow (8-33%), the wrist and hand (10-32%), and the shoulder (4-18.6%) are the other most frequent sites in amateur golfers ⁽⁴⁾. In professional golfers, spinal symptoms are more prevalent (22-41%), as well as wrist and hand injuries (9-38%) ⁽⁹⁾. Injuries to the lead side (left side for right-handed golfers) are 5 times more frequent than the trail side (84.5%) ^(9&10).

The main risk factors associated with injury in golfers have been reported as age, gender, a lower handicap, playing/practicing time (overload or underload), suboptimal swing mechanics, and poor preparatory behaviours(lack of a warm-up or fitness) ^{(1,6,7,8,9, 10, 11)}.

Most injuries occur during the final downswing phase when the club head hits the ball/ ground (17.8%), and in the follow-through (41.6%) ⁽¹⁾.

The role of a warm-up

35.2% of golfers never warm-up prior to golf play ⁽¹¹⁾. 62.5% of golfers never warm-up prior to golf practice ⁽¹¹⁾. A warm-up can have the following effects on performance ^(5&12):

• Faster contraction and relaxation of agonist and antagonist muscles
• Improved rate of force development and reaction time
• Improved muscle strength and power
• Lowered viscous resistance in muscles
• Facilitating oxygen release from haemoglobin and myoglobin
• Increased blood flow to active muscles
• Enhanced metabolic reactions
• Facilitating nerve transmission and motor unit recruitment

The RAMP approach can guide an effective warm-up. It has shown performance enhancement in the short, medium and long-term as well ⁽¹³⁾.

Raise

body temperature, heart rate, respiration rate, blood flow and joint fluid viscosity.

Activate

key muscle groups

Mobilise

key joints and range of motion specific to the sport

Potentiate

high-intensity dynamic exercises to mimic performance

Below is a quick and easy RAMP warm-up routine. All movements should be dynamic as this movement type has greater performance benefits than static stretching ^(5,12,13):

Plank into pigeon

Anti-flexion trunk exercise with external rotation of the hips whilst using upper and lower body stabilisation. Hold each leg for a second, then change. Continue for 2 minutes.

Potentiation should be golf specific. It may look like this on the driving range ⁽⁵⁾:

• 3-5 full swings shots with sand/ pitching wedge
• 3-5 full swings with 8-iron
• 3-5 full swings with 5-iron
• 3-5 full swings with fairway wood
• 3-5 full swings with driver
• Short-game for touch/feel

References

• 1. Cabri et al. (2009). Eur J Sports Sci. 9(6): 353-366
• 2. Hume et al. (2005). Sports Med. 35(5): 429-449
• 3. Wells et al. (2009). J Strength and Conditioning Research. 23(3): 741-750
• 4. Murray et al. (2016). Br J Sports Med. 0: 1-11
• 5. Tilley, N.R. & Macfarlane, A. (2012). Int J Sports Phys Ther. 7(4): 388-395
• 6. Meira, E.P. & Brumitt, J. (2010). Sports Phys Ther. 2(4): 337-344
• 7. Gluck, G.S. et al. (2008). The Spine J. 8: 778-788
• 8. Robinson, P. G. et al. (2018). Br J Sports Med. 0: 1-6
• 9. Lindsay, D.M. & Vandervoort, A.A. (2014). Asian J Sports Med. 5(4): 1-8
• 10. Lephart, S.M. et al. (2007). J Strength and Conditioning Research. 21(3): 860-869
• 11. Fradkin, A.J. et al. (2008). Fifth World Scientific Congress of Golf. Mesa (NZ): Energy in Motion
• 12. Jeffreys, I. (2007). J UKSCA. 6: 12-18
• 13. Jeffreys, I. (2017). J UKSCA. 44: 17-24