Golfing for the First Time This Season? Here’s How to Recover After Your First Round
Getting back on the course for your first round of golf this season? Learn recovery tips from a TPI-certified chiropractor in Mendon, NY to avoid soreness and injury.
If you're planning to hit the course for the first time this year, you're not alone. As the weather warms up, golfers across Mendon, Pittsford, Victor, and Honeoye Falls are dusting off their clubs and booking their first tee times of the season.
But if it's been a few months since your last round, your body might not be as ready as your swing feels.
At Rochester Sports Chiropractic in Mendon, NY, we specialize in helping golfers recover faster and play pain-free—especially after those first rounds that can lead to sore backs, tight hips, and stiff shoulders. As a Titleist Performance Institute (TPI) Medical Level 2 Certified Chiropractor, I help local golfers get their body in shape for the season—and keep it there.
Why Your First Round Can Leave You Sore
Even if you feel fine during your round, you might wake up the next morning with:
Low back tightness
Hip stiffness
Shoulder or elbow soreness
General fatigue
That’s because your body hasn’t gone through that specific combination of walking, twisting, swinging, and rotating for months. Golf is a full-body workout—whether you realize it or not.
5 Ways to Recover After Your First Round of Golf This Year
Here are my top recovery tips to help you bounce back quickly—and avoid injury as you ease back into the game.
1. Stretch Right After Your Round
Before hopping in the car, take 5 minutes to stretch:
Hips and hamstrings
Thoracic spine (mid-back)
Shoulders and forearms
This keeps your muscles from tightening up overnight and prepares you for your next round.
2. Hydrate Like You Played 18 (Even If You Only Played 9)
Cool weather doesn’t mean you’re not losing fluids. Dehydration makes soreness worse and slows recovery. Water and electrolytes help your muscles bounce back faster.
3. Foam Roll or Use a Massage Gun That Night
Focus on your glutes, lower back, and upper spine—key areas that absorb the most strain from walking and swinging.
4. Do Some Gentle Movement the Next Day
Walking, light stretching, or basic mobility drills will help clear out soreness. Don’t just crash on the couch the day after your round—that’ll make things worse.
5. Visit a TPI-Certified Chiropractor for a Golf Movement Assessment
If you’re already feeling sore—or notice tightness affecting your swing—now is the perfect time to book a golf-focused movement screen.
At Rochester Sports Chiropractic, we use the Titleist Performance Institute (TPI) system to:
Analyze how your body moves during the golf swing
Identify mobility restrictions or weaknesses
Customize a plan to improve swing efficiency and reduce injury risk
This isn’t just for pros—every golfer can benefit from understanding their body mechanics before ramping up their season.
Be Proactive This Golf Season
The first round of golf each year can sneak up on your body. A little recovery work now can help you:
Avoid nagging injuries
Play more consistently
Swing with more power
Stay active all season long
If you’re planning to golf this weekend and want to stay ahead of soreness, fatigue, or injury—we’re here to help.
Book Your Post-Round Recovery or Golf Movement Screen Today
📍 Convenient location in Mendon, NY
✅ TPI Medical Level 2 Certified Chiropractor
👟 Serving golfers in Mendon, Pittsford, Victor & Honeoye Falls
Let’s make sure your first round of golf this year doesn’t leave you stiff, sore, or sidelined.