From tour pros to weekend warriors, we all will benefit from adding strength and performance training to our weekly regimen. Often overlooked is prioritizing recovery from training sessions and golf rounds to optimize that training. From sleep to nutrition to stretching, building a solid recovery plan will help you take your golf game to new levels. In this overview of recovery strategies for golfers, we will give you some recommendations to do just that and have you feeling better than ever on the course and off.

Why Sleep Matters

A good night’s sleep is a fantastic time for our body to recover. The American Academy of Sleep Medicine recommends that adults get at least seven hours of sleep per night. Once our bodies reach a deep sleep cycle, hormones are released to help repair damaged muscle cells. This helps to lead to a shorter recovery window between training bouts, as well as golf rounds, and allows us to be at a more optimal performance level the next time we head to the gym or course. Sleep isn’t just beneficial to our physical performance. It can assist in all of the following:

Improved mood Reduced daily fatigue Reduced risk of cardiovascular disease Reduced risk of Type 2 diabetes Improved mental function Strengthened immune system Stress relief Maintaining a healthy weight

What Can I Do to Improve My Sleep?

If you struggle with getting a good night’s sleep, try to work on creating a consistent nighttime routine. Reading a book, practicing mindfulness through meditation, soaking in the tub or taking a shower, and stretching are all great things you can put into practice. Start your routine at the same time each night and aim to be in bed by the same time.

Nutrition: What you Eat and When you Eat Matters

I know. You eat a pretty healthy diet and your weight stays the same…for the most part. But what foods we are eating – along with when we eat – play a vital role in our recovery from exercise. Not only does our food matter but so does our hydration matters. How much an individual needs to eat on a daily basis will vary based on a multitude of factors –  gender, age, weight, activity level, goals (i.e., weight loss/maintenance/gain).

Golf is a physical sport. Not in the same sense as football, for example, but it does require physical demands of us. With this comes the importance of proper hydration and nutrition.

Hydration

Mark Lacasse shared some great electrolyte replenishing options in his article covering on-course drinks and I’d encourage you to give that a read (no, alcohol doesn’t count in this case as it causes dehydration).

With snacks, we are looking for items that will provide us with a good balance of carbohydrates, protein and fat. Something as simple as a peanut butter and jelly sandwich is a solid option that hits all three macronutrient categories. Other easy-to-eat snacks that check the macro boxes could include trail mix, cheese and/or beef jerky with crackers or a protein bar. Lean protein sources are preferred and should be consumed more often than not.

Post-Round

For post-round and exercise recovery, a good ratio of carbohydrates to protein to keep in mind is 3:1. As an example, if the protein shake I consume after a workout has 25 grams of protein, I would look to pair it with 75 grams of carbohydrates. Glycogen stored in the body is used as energy during activity, and carbohydrates help to replenish those stores. Bottom line: Refueling your body is vital to your recovery.

Nutrition can be a tricky topic so don’t be afraid to seek the help of a registered dietitian. They will work with you to build a plan that will help you reach your goals in the most effective way possible.

Stretching and Other Recovery Methods

Stretching, as mentioned in our article regarding common golf injuries and how to help prevent them, is equally as important to include in your recovery process as it is in your warm-up. Using a strength training session as our example, we repeatedly put our muscles through a stretch-shortening cycle against resistance in the form of weights.

This causes microtears in the fibers that make up our muscles and the repair of those tissues is how muscles grow larger. Stretching after completing a workout will open up these damaged fibers and allow for more red blood cells to enter the area, which can help to facilitate the removal of lactic acid buildup from a strenuous workout. However, simply stretching may not be enough to facilitate a proper recovery, especially if you’re suffering from DOMS (delayed onset muscle soreness). DOMS is often quite painful and is often not improved from stretching. These additional recovery methods can prove to be helpful, whether you’re leaving the gym or the golf course:

Foam Rolling

A foam roller is an incredibly simple and relatively inexpensive tool that can be used both before and after your next workout or round of golf. Foam rolling is a form of self-myofascial release and involves using a cylindrical piece of foam to help relieve muscle soreness, tightness and inflammation. It can also be used to help improve joint range of motion. For golfers, targeting the hip flexors, lats, lumbar and thoracic spine and all muscles of the lower body can help with post-round recovery while improving mobility. If you’re just starting out, a low density option is a good starting point as it’ll be less uncomfortable. As you continue with it in your regular routine, you can move to a more high density option.

Therapeutic Massage

Another option in aiding with recovery is to seek out a licensed massage therapist. Massage therapists use a number of different techniques from deep-tissue massages to cupping to help facilitate the recovery of sore muscles and to relieve general aches and pain. It is not uncommon for athletes on the PGA Tour to see a massage therapist between rounds during tournaments to help keep their muscles loose and to relieve soreness.

If a massage therapist isn’t your thing, you can perform some forms of self massage using devices like the Theragun from Therabody. Not only are these fantastic tools for recovery, but their portable design allows for ease of use when traveling. They can also be used during your warm up to help relieve sore muscles and tension.

Hydrotherapy

Hydrotherapies have gained traction as another way to improve recovery time after exercise. One method is cold plunging. The health benefits that have been associated with the cold plunge method are strong. These may include:

Reduced inflammation Better sleep Enhanced immune function Improved injury recovery Potential reduction of delayed onset muscle soreness (DOMS)

Hydrotherapy can also be used in treating and rehabilitating some joint injuries. I have personal experience as a patient and performance coach in utilizing various forms for recovery methods. Exercises performed in a pool, for example, reduce weight bearing and allow for exercise to be performed by someone recovering from an ankle injury where they may not be able to perform them otherwise.

Putting It All Together

Whether you’re implementing daily stretching, a weekly massage, cold plunges or foam rolling, you’ll be able to feel the physical benefit these recovery techniques will add to your day-to-day routine. Pair that with quality nutrition and hydration tactics and you’ll find a winning formula to help you perform at your best.

Being on the golf course is always enjoyable but playing pain free and not running out of gas on the 15th hole make it a little bit sweeter. Prioritizing these post-round golf and fitness recovery strategies will have you in position to perform your best every time you step onto the first tee.

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