The best ways to recover after playing golf

The best ways to recover after playing golf

With any sport, having a recovery period is vital to maintain physical and mental health. Golf is no different - we put our bodies and minds through a huge amount of strain, without even realising it most of the time. We have advice on what stretches to do after golf, and what foods you should be eating to aid with recovery. The best thing you can do is rest, but have a look at what else you can do to keep yourself feeling in top condition.

Post golf stretches

Stretching is a vital part of a golfer’s routine, pre-round and post-round. When the muscles are active from playing, a stretching exercise will allow you to boost circulation to joints and tissues, relax the muscles for the recovery phase, and eliminate waste products, all of which will help to prevent muscle pain and soreness.

Lower back recovery 

During a round of golf, your lower back is put under a lot of strain. There are a couple of strengthening exercises that you could do right after the game to gently stretch and relax your lower back muscles.

  • Easy knee lifts can be done while standing by raising one knee to your chest and keeping it there for 5 seconds.
  • Find a comfortable location to lie down and raise both of your knees up to your chest, wrapping your arms over them to keep them tight.
  • By resting your back flat on the ground and crossing one leg over the other and maintaining the stretch, you can stretch the side muscles of your lower back.

Hips and glutes recovery

The hips and glutes are some of the used muscles in golf, from performing hip rotations and weight shifting. There is one helpful stretch you can do called the crossover, which will ease the muscles after an intense day on the course. 

  1. Place your feet against the wall with your knees bent at a 90-degree angle. 
  2. Make a cross with your right leg over the thigh of your left leg, keeping your back firmly on the floor.
  3. Pull your left leg toward the ground with your hands until you feel stretching around the outside of your left hip. Hold for 20 seconds before switching legs.

Hamstrings recovery 

If you leave your hamstrings out of your post-round stretching, they’ll tighten up and you may even find it difficult to walk. This stretch requires you to extend your legs straight down, elevating one leg, and placing your hands under your thigh while keeping it straight. To bring the leg up, softly lift it up while concentrating on maintaining it straight.

Rest and nutrition

Rest is the best thing you can do to aid your recovery after an active few days of golfing. Give your body time to rehabilitate by getting adequate sleep and only participating in gentle exercise such as walking - this will boost blood flow to your muscles. 


You should also be more aware of staying hydrated, especially in the summer months. Water is retained by injured muscles as part of the healing process, so make sure you always have a water bottle nearby.


Make sure you eat enough protein after training to help your muscles heal. According to some research, consuming a 2:1 carb to protein ratio on workout days can aid with discomfort. Here are some of the best foods you can eat:

  • Salmon
  • Cottage cheese
  • Sweet potato
  • Eggs
  • Nuts and seeds
  • Spinach
  • Bananas 

Golf recovery with CBD

Golfers use CBD as it can aid in muscle recovery, the natural anti-inflammatory properties in our CBD oil help muscles to heal quicker and support physical therapies. As previously mentioned, a good night’s sleep is also imperative to your recovery, CBD oils could also increase your quality of sleep. Read more about the benefits of CBD & golf or visit our products page to browse our flavour range.

We also have more informative blog pages such as the physical challenges of golf and the importance of posture in golf, which could help improve your skills and enjoyment on the course!

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