Soreness after golf?

This would be much more aptly address by my partner Digby Watt who has been a physical therapist for the PGA tour for the last 18 years, being a crucial part of the PT team at multiple majors, President’s Cups, and Players Championships addressing the physical ailments of the best players in the world.  

Muscle Soreness & Playing Golf Professionally

What I will say from having played 100s of tournaments and on several occasions multiple in a row is that it is important that you know what works for your body. Muscle soreness after a round of golf is a common experience among players of all skill levels, so understanding your body's needs can make a significant difference in recovery and performance.

I personally like to cool down by hitting a few shots after a round, stretch and get some good food, electrolytes and put my feet up to get ready for the next day. A gradual cool-down routine, including light aerobic exercises and gentle stretching, aids in preventing muscle stiffness and prepares the body for recovery.

Recovery Methods:

Nothing substitutes sleep as a recovery method for your body. Quality sleep is integral to the muscle recovery process after golf, as it allows the body to repair muscle fibers and your brain to rest. But here are some of my other favorite recovery ideas and tools:

Normatec boots

Normatec boots are a popular recovery tool among athletes, including golfers, to help reduce muscle soreness and improve blood circulation after a round of golf, they work like long inflatable compression sleeves that massage your leg muscles.

The boots are a nice excuse to put your feet up with a book or in front of your favorite show, take your mind off the day and just take the weight out of the legs, preparing them for the following day's round.

Foam Roller

Incorporating a foam roller in your gym and/or stretching routine could help alleviate muscle pain, stiffness and help you cool down or warm up to prepare for your round. By loosening the fascia around the muscles you're rolling it prepares them to contract and expand as the body starts to perform during a golf swing. In a pinch, a bottle of water placed in the freezer overnight will have the same effect, in some cases an even better effect, as the smaller surface area and cold would really focus the pressure on smaller areas while cooling - reducing inflammation and improving blood flow.

Ice bath

Ice bath therapy is a widely used recovery technique among golfers and athletes to reduce muscle soreness and inflammation after intense physical activity. Immersing the body in cold water, typically between 50-59°F (10-15°C), helps constrict blood vessels and decrease metabolic activity, which can reduce swelling and tissue breakdown.

After exiting the ice bath, as the body warms up, increased blood flow helps flush out metabolic waste products from the muscles, promoting faster recovery of muscle fibers stressed during a round of golf.

For golfers experiencing soreness after golf, especially in the legs, hips, and lower back, ice baths can be an effective method to manage muscle tightness and prevent stiffness that might otherwise lead to injury or decreased golf performance. An ice bath isn't always available, so if there are specific areas of soreness such as wrist, elbow, knee, neck or ankle - gently rubbing an ice pack on these areas for a short period will do a lot to accelerate the recovery of these areas and the relief of pain.

It is recommended to limit ice baths to 10-15 minutes and to combine this therapy with other recovery strategies such as stretching, hydration, and rest for optimal results.

Hyperice hypervolt massage gun

The Hyperice Hypervolt massage gun uses percussive therapy to deliver rapid pulses of pressure into muscle tissue, helping to alleviate muscle tightness, break up scar tissue, and enhance the flow of oxygen-rich blood to the muscles.

This can be especially beneficial for golfers experiencing soreness after golf in commonly affected areas such as the shoulders, forearms, lower back, and legs. Using a massage gun post-round or during recovery periods can aid in reducing inflammation, speeding up muscle recovery, and improving overall golf performance.

It is a convenient and effective option for golfers who want to maintain flexibility and minimize tension that can affect their golf swing and posture on the course.

Warm carb heavy dinner

Carbs are essential for replenishing glycogen stores depleted during a round of golf. A warm, carb-heavy dinner helps restore energy levels and supports muscle recovery overnight. Including complex carbohydrates such as whole grains, sweet potatoes, or brown rice provides a steady release of energy, aiding in sustained recovery and preparation for the next day's activities.

Combining carbs with lean proteins and healthy fats ensures balanced nutrition that promotes muscle repair and reduces soreness after golf. This meal strategy is especially important for golfers who play multiple rounds or practice sessions in a day, as it helps maintain optimal performance and reduces fatigue. Deep restorative sleep is crucial so try to avoid things like alcohol, tobacco and sugar at least an hour before bedtime if possible.

Banana, almond butter, coconut water, date shake as a treat.

Protein smoothies are an excellent choice for post-round nutrition, combining essential nutrients that aid in muscle recovery and replenish energy. Bananas provide potassium, which helps prevent muscle cramps and supports nerve function. Almond butter adds healthy fats and protein, essential for muscle repair and sustained energy release. Coconut water is a natural source of electrolytes, helping to rehydrate the body and restore mineral balance lost through sweat during a round of golf. Dates contribute natural sugars for quick energy replenishment and are rich in antioxidants that support overall recovery.

Together, these ingredients create a nutrient-dense shake that not only tastes great but also supports the body's recovery processes after the physical demands of golf. For those looking to optimize their recovery even further, adding a scoop of high-quality protein powder can boost the shake’s muscle-building benefits, making it an ideal treat for both amateur and professional golfers alike and it gives you something tasty to look forward to after your diligent recovery work.

Anti inflammatory medication if necessary

Anti inflammatory medication is commonly used by golfers to manage pain and reduce inflammation caused by muscle strain or minor injuries sustained during play. I prefer more organic non-pharmaceutical options, at least first, and these only as a last resort if you just can't seem to get rid of the headache.

Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can help alleviate discomfort in areas like the elbows, shoulders, knees, and back, which are frequently stressed during a golf game. It's important to use these medications as directed and consult with a doctor if pain persists or worsens, as overuse can lead to side effects or mask symptoms of more serious injuries.

Contrast therapy

Contrast therapy involves alternating between hot and cold treatments to promote muscle recovery and reduce soreness after golf. Applying an ice pack to sore areas helps reduce inflammation and numb sharp pain, while heat therapy increases blood flow and relaxes muscle tightness.

Golfers often use contrast showers or alternate between warm baths and cold compresses to manage muscle stiffness and enhance overall recovery. It's also a sneaky trick I learned to help get over jet lag quicker - going back and forth between hot and cold water (ending on cold) really energizes me and gets the appetite going.

This method can be particularly effective for areas like the upper back, shoulders, and legs, which endure significant strain during swinging and walking the course.

Flexibility exercises

Incorporating flexibility exercises into your post-golf routine is essential to maintain and improve range of motion, prevent muscle tightness, and reduce the risk of injury. The body has worked hard and walked many miles, and to simply lay down, watch tv and sleep for 7-9 hours and then expect to go out and perform at any level is unrealistic and asks a lot of your muscles.

Stretching key muscle groups used during golf, such as the shoulders, hips, lower back, and legs, helps alleviate tension and supports muscle recovery. Static stretching after play should focus on key areas used in the golf swing, such as hamstrings, shoulders, and lower back, to promote relaxation and muscle lengthening.

Dynamic stretches before playing—genuinely preparing the body for prolonged physical exertion by replicating some of the specific movements you'll be performing on the golf course will help your body move the way you want it to —while static stretches after the round promote relaxation and muscle lengthening and help avoid injury.

Regular flexibility training also enhances overall golf performance by supporting better posture, balance, and swing mechanics.