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Best Ways to Cooldown From Golf

After a round of golf, I usually feel pretty great. I feel loose, not too tired, and have gotten a good amount of exercise for the day. The next morning, I don’t necessarily always feel as good as when I’m leaving the course so I began to implement some strategies to mitigate the soreness between rounds, feel better the next morning, and feel like I can wake up the next morning ready to go play another 18.

First thing to do

After the round upon arriving home, one of the things I like to do is spend 5-10 minutes reassessing my mobility. This gives me some time to relax, decompress, think about my round, but more importantly get my body back into a place where it feels comfortable. I usually will focus on the bottom of my feet, my ankles, hips, thoracic rotation, and my shoulders. By hitting each of these spots either with a lacrosse ball, foam roller, or some active range mobility work, I am able to allow my body to “reset”. I can also see what areas may be more or less sore than others, so I know what to spend some extra time on, or prepare accordingly for the next day. 

Second thing to do

The next thing that is super important is getting adequate calories in. During the course of 3-5 hours of golf, you’re going to burn upwards of 1,000-1,200 calories, potentially more or less depending on whether you ride or walk and obviously the course you’re playing on. Obviously getting a meal prior to playing is important, but also getting calories after will help you begin the recovery process from any broken down tissue, and allow your body the tools it needs to even get a good night’s rest! I like to have a great source of protein such as ground beef or another type of lean protein like chicken with a great carbohydrate source like rice or pasta, and then some vegetables or fruit to get some micronutrients in as well. Having a well balanced meal is important to get your body back in a position to be successful. 

Last thing to do

The last thing I find to be important, especially when playing multiple rounds in a row or playing multiple days in a row on the range even, is getting quality sleep. This is going to be where our body is most able to recover and repair itself, so that we can wake up feeling rejuvenated in the morning. 

These are 3 simple and easy ways to recover from a round of golf, and get you feeling like you didn’t play in the first place by prioritizing recovery. 


Michael Navratil

Golf Performance Coach

Disclaimer: This blog content is for general educational information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. References available upon request.

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