Golfers’ Guide: How to Physically Recover After Long Golf Days

I hope you all had a great time on the golf course, just like I did! As an avid golfer, I know how physically demanding and exhausting a long day of golf can be. It’s important to take care of our bodies and prioritize physical recovery after such intense rounds. In this blog post, I will share some valuable tips on how I personally recover after those marathon golf days. So, grab a cold drink, sit back, and let’s dive into the golfers’ guide on how to refresh and rejuvenate our bodies after the challenges of a long day on the greens.

Golfers’ Guide: How to Physically Recover After Long Golf Days


As an avid golfer, I understand the physical toll that long days on the golf course can take on the body. It’s essential to prioritize recovery to keep your body fresh and prevent injuries. In this article, I will share my personal wind-down technique and recovery routine to help you bounce back quickly after a challenging round of golf.

The Wind-Down Technique

After a long day of playing golf, I have found that having a proper wind-down routine is crucial for my recovery. This technique allows me to relax and release the tension in my body, promoting better sleep and quick rejuvenation for the next day on the course.

Steps for the Wind-Down Technique:

  1. Find a quiet and comfortable spot to sit or lie down.
  2. Close your eyes and take deep breaths, inhaling through your nose and exhaling through your mouth.
  3. Focus on relaxing each muscle group, starting from your toes and working your way up to your head.
  4. Visualize the stress and fatigue leaving your body with each exhale, replacing it with a sense of calm and relaxation.
  5. Take a few minutes to clear your mind and practice mindfulness or meditation.
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The wind-down technique is a simple yet effective way to promote physical and mental recovery after a day of intense golfing.

Stretching for Flexibility and Injury Prevention

Stretching plays a vital role in keeping your body limber and reducing the risk of injury. Here are some stretches that I incorporate into my recovery routine:

Rotational Stretches with an Orange Whip

The Orange Whip is a fantastic training aid, but it can also be used for stretching. I use it to loosen up my core and back muscles by gently rotating from side to side. This movement helps to improve flexibility and prevent stiffness after a long day of swinging.

Stretches for Golfer’s Elbow

Golfer’s elbow, or medial epicondylitis, is a common condition among golfers. To prevent or alleviate this issue, I perform stretches that target the forearm and wrist muscles. These stretches help to increase flexibility and reduce the strain on the tendons in the elbow.

Arm Circles for Flexibility

Arm circles are a simple yet effective stretch for improving shoulder flexibility. I perform this stretch by standing upright with my arms extended to the sides. I then make small circles in a forward and backward motion, gradually increasing the size of the circles. This stretch helps to loosen up the shoulder joints and improve range of motion.

The Bob and Brad Air2 Massage Gun for Recovery

In addition to stretching, I highly recommend incorporating a massage gun into your post-golf recovery routine. The Bob and Brad Air2 Massage Gun is my go-to choice for muscle relaxation and recovery.

Features of the Bob and Brad Air2 Massage Gun:

  • Interchangeable Heads: The massage gun comes with multiple interchangeable heads, allowing you to target specific muscle groups for optimal relief.
  • Three Speeds: It offers three adjustable speeds, so you can choose the intensity level that suits your needs.
  • Portability: The compact size of the massage gun makes it easy to carry in my golf bag, ensuring that I have it with me whenever I need it.
  • Fast Charging and Long Battery Life: It charges quickly and lasts up to 4 hours on a single charge, providing ample usage time before needing to recharge.
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Using the Bob and Brad Air2 Massage Gun helps to relieve muscle tension, improve blood circulation, and accelerate recovery, ensuring that I am ready for my next golfing adventure.

Hydration and Rest

While physical recovery techniques are essential, it’s equally important to prioritize hydration and rest. Golfing under the sun and exerting energy for several hours can cause dehydration and fatigue. Here are a few tips to keep in mind:

  • Drink plenty of water throughout the day to stay hydrated. Proper hydration helps maintain optimal performance and prevents muscle cramps.
  • Allow yourself enough time for quality sleep. Sleep is crucial for the body to repair and regenerate, promoting faster recovery.


Recovering after long golf days is essential for keeping your body in top shape and preventing injuries. By incorporating a wind-down technique, stretching exercises, using a massage gun, and prioritizing hydration and rest, you can bounce back quickly and maintain your golfing performance. Remember, taking care of your body is just as important as practicing your swing.

FAQs (Frequently Asked Questions)

  1. How often should I perform the wind-down technique after a round of golf?

    • I recommend practicing the wind-down technique after every round of golf to promote physical and mental recovery.
  2. Can I use a regular foam roller instead of a massage gun?

    • Yes, a regular foam roller can also be effective in releasing muscle tension and aiding in recovery. However, a massage gun provides more targeted relief.
  3. Are there any specific stretches for lower back pain after golfing?

    • Yes, stretches like the cat-camel stretch and the seated forward bend can help alleviate lower back pain after golfing. It’s essential to consult with a healthcare professional for personalized advice.
  4. How long should I rest after a long day of golf?

    • The duration of rest varies for each individual. Listen to your body and give yourself enough time to recover fully before engaging in intense physical activities.
  5. Can I use the massage gun on other parts of my body besides the legs and back?

    • Absolutely! The massage gun can be used on various muscle groups, including the arms, shoulders, and calves. Make sure to adjust the speed and pressure according to the sensitivity of each area.
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Remember to consult with a healthcare professional before starting any new stretching or recovery routine, especially if you have underlying health conditions.