Tips from an Occupational Therapist
A full round of golf can leave you feeling energized or unexpectedly stiff. Whether you’re hitting the course for a casual 9 holes or competing in a tournament, golf places specific, repetitive demands on the body. And while it may not involve running or contact, golf is not a low-impact activity when it comes to your joints and soft tissues.
In occupational therapy, we frequently work with golfers recovering from overuse injuries or looking to improve their post-round recovery. A few simple strategies can go a long way toward reducing soreness, improving mobility, and preventing injury, especially in the hands, wrists, shoulders, and spine.
Common Post-Round Complaints
- Tight or sore shoulders and neck
- Hand or wrist stiffness, numbness, or swelling
- Elbow pain (especially “golfer’s elbow”)
- Low back stiffness from walking or repeated trunk rotation
- Fatigue in the hips or knees after uneven terrain
Your Golf Recovery Program
A simple step-by-step plan to feel better after every round.
Step 1: Cool Down (5–10 Minutes)
- After your last swing, take time to reset your system. A rushed end to the round can lead to next-day discomfort.
- Walk for a few minutes at a relaxed pace around the green or clubhouse.
- Practice slow, deep breathing to help calm the nervous system and release tension in the neck and jaw.
- Do gentle shoulder rolls and wrist circles to loosen up overused joints.
Step 2: Stretch and Mobilize (10–15 Minutes)
These stretches help restore flexibility and reduce joint stiffness. Perform each stretch slowly and hold for 20–30 seconds per side, repeating 1–2 times.
- Shoulder Cross-Body Stretch – Great for post-swing shoulder tension
- Ear-to-Shouder Neck Stretch – Release tight neck muscles
- Forearm Stretch – Gently stretch both flexors and extensors for elbow and wrist relief
- Tendon Glides – Gentle movement sequence to mobilize structures in the fingers and hands
- Seated or Standing Trunk Rotation – To restore spinal motion
- Standing Hip Flexor Stretch – Counteracts time spent walking or standing
- Hamstring and Calf Stretch – Keeps your lower body mobile and supported
Step 3: Rehydrate and Refuel
Water first—rehydrate soon after play, especially in warm weather.
- Refuel with a small snack containing protein and anti-inflammatory nutrients, like a smoothie with berries and greens, almonds, or a turkey wrap with avocado.
- Avoid alcohol and caffeine which function to dehydrate you.
Step 4: Ongoing Prevention Between Rounds
If you golf regularly, add these exercises 2–3 times per week to prevent injury and improve swing mechanics:
- Scapular stability work – Rows, wall angels, and serratus punches
- Rotator cuff strengthening – External rotation with resistance bands
- Forearm and grip conditioning – Theraputty, towel wringing, or squeezing a soft ball
- Core activation – Bird-dogs, dead bugs, and bridges
- Spinal mobility drills – Open books, cat-cow, or thoracic extension over a foam roller
Step 5: Soft Tissue Recovery
If you feel sore or tight, especially in the forearms or spine, soft tissue techniques can make a big difference.
- Use a foam roller or massage ball on your upper back and glutes.
- Try gentle forearm massage with a golf ball.
- Hold 2 golf balls in-hand and rotate clockwise for 20, counter-clockwise for 20.
Tips from the Clinic
Need a personalized program or instructions to perform the recommended program optimally?
Elbow pain? You may be showing signs of medial epicondylitis (golfer’s elbow). We can help address this with manual therapy, taping, and activity modifications.
Hand numbness or tingling? This may signal nerve irritation—often preventable with posture and grip changes.
Low back soreness? Hip mobility and core stability are often the missing links.
Let’s Keep You on the Course
At Katherine Jackson Occupational Therapy, PLLC, we help golfers of all levels manage pain, recover from injury, and improve how their body performs—on and off the course.
From manual therapy and dry needling to custom recovery programs and upper extremity rehab, we provide personalized care to keep you doing what you love.
Flourish Recovery & Wellness 