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Combating delayed muscle soreness


wombat_vortex
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Anyone have any good tips for getting over muscle soreness after golf? It usually hits me when I wake up the next morning. I go to the gym fairly often to stretch, lift and to reverse the effects of a desk job. The only thing I've found that really works is soaking in a hot tub after a round of golf, problem is I don't own one.

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> @wombat_vortex said:

> Anyone have any good tips for getting over muscle soreness after golf? It usually hits me when I wake up the next morning. I go to the gym fairly often to stretch, lift and to reverse the effects of a desk job. The only thing I've found that really works is soaking in a hot tub after a round of golf, problem is I don't own one.

May want to look at better hydration. The only time golf wears on me is when I haven't put down enough fluids. Muscles sometimes feel sore when they wouldn't otherwise.

 

 

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> @jut111 said:

> No offense intended but get in better shape. If a round of golf is inducing muscle soreness you have room for improvement. Speaking as someone who has gotten in better shape and reaped the benefits.

 

Without knowing some of the specifics (age, physical condition, etc.) it is really hard to say.

OP - Are you walking and/or carrying?

 

It could be one of these... and they are opposites. My advice is to assess and determine which side of the coin you might be on currently.

 

1) Intensity - you may just need to push it a bit more in the gym... increase intensity of each lift (progressive overload and/or reps) and potentially frequency as well.

2) Recovery - it could also potentially be an issue here, meaning you might be working out too much. DOMS are normal in my own experience due to higher intensity workouts, but not from golf alone. Hydration, quality caloric intake and sleep, etc. are extremely important.

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It's hard to not have soreness if you aren't playing golf that often. It's just the nature of how our body reacts to novel movements (especially as we get older)

With that being said - make sure you have good hydration, sleep well, feed your body enough protein..etc. Try playing golf/practicing for less time, but more often.

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I’ve had lots of muscle soreness after golf. I agree improving fitness has helped, it’s gotten much better since I increased intensity of workouts. And I noticed the soreness is worse after playing on a hot day where I may not have kept my hydration up.

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> @ThinkingPlus said:

> > @jut111 said:

> > > @ThinkingPlus said:

> > > Take 3 ibuprofen before going to bed. You will sleep well and it helps mitigate the morning muscle soreness.

> >

> > And it’s awful for you. So there’s that.

> >

>

> Doesn't bother me. YMMV

 

Not the kind of thing your going to notice until it kills you.

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Do what the PT does. use hot wet towel to loosen the muscle then give it a little massage.

According to my PT, the towels are stored in a tube of water around 120-130 F. have someone wearing thick rubber gloves take towel out and rink it lightly so it won't drip. Apply to the surface area where the soreness is ( be careful not to burn the skin as some are more sensitive to heat than the others ).

Once the sore area is loosen up, give it a little massage to help the circulation. Bob Hope gets a whole body massage after golfing. he golfed into his nineties.

The next best thing is a whole body Shiasu ( massage) chair. Costco has one for under $2,000.

my friend owns one and he paid close to $6,000 for it , that was the money in the 90's.

he swore by it.

I ? I don't want to be spoiled by the Shiasu chair. never like to be addicted to anything.

I use electric blanket to warn up the muscle and rub it a little. If you're nice to your wife, she would be very helpful.

Oh, and my health insurance covers up to 17 sessions of massage annually . i might take this up since my shoulders and arm are sore ever ever since after the surgery, especially with the change of weather.

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> @jut111 said:

> > @ThinkingPlus said:

> > > @jut111 said:

> > > > @ThinkingPlus said:

> > > > Take 3 ibuprofen before going to bed. You will sleep well and it helps mitigate the morning muscle soreness.

> > >

> > > And it’s awful for you. So there’s that.

> > >

> >

> > Doesn't bother me. YMMV

>

> Not the kind of thing your going to notice until it kills you.

 

LOL!

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I am prone to muscle and joint soreness...always have been, in spite of a life of sports and fitness and staying in good shape. I really believe some of us suffer with this more than others, and it's not necessarily fitness related.

 

FWIW, over the years I have found that when I play well/swing well, I have less soreness. I think it has to do with the swing being in sync, arms and body working together versus fighting one another. I tend to notice much more soreness when my swing is out of sync, especially in my arms/hands/elbows.

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> @jut111 said:

> > @ThinkingPlus said:

> > > @jut111 said:

> > > > @ThinkingPlus said:

> > > > Take 3 ibuprofen before going to bed. You will sleep well and it helps mitigate the morning muscle soreness.

> > >

> > > And it’s awful for you. So there’s that.

> > >

> >

> > Doesn't bother me. YMMV

>

> Not the kind of thing your going to notice until it kills you.

It's an NSAID...not crack. :)

 

 

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> @jut111 said:

> > @ThinkingPlus said:

> > > @jut111 said:

> > > > @ThinkingPlus said:

> > > > Take 3 ibuprofen before going to bed. You will sleep well and it helps mitigate the morning muscle soreness.

> > >

> > > And it’s awful for you. So there’s that.

> > >

> >

> > Doesn't bother me. YMMV

>

> Not the kind of thing your going to notice until it kills you.

 

Kind of like driving a car, having a stressful job or eating too much pizza. Oh the hazards of living...

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Golf shouldn't induce significant muscle soreness...there is no prolonged eccentric motion under load. You are probably just looking at dehydration.

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> @"b.mattay" said:

> Golf shouldn't induce significant muscle soreness...there is no prolonged eccentric motion under load. You are probably just looking at dehydration.

 

There are possibilities, like co-contraction or pushing through a mild cramp without realizing it. I think different people can have very different results. Taking magnezium supplements has helped me a ton.

 

 

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I think golf is more likely to produce joint & connective tissue soreness to those of us prone to inflammation than the type of muscle soreness you get from working out. Either way, you wake up sore & feeling stiff.

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> @MadGolfer76 said:

> > @wombat_vortex said:

> > Anyone have any good tips for getting over muscle soreness after golf? It usually hits me when I wake up the next morning. I go to the gym fairly often to stretch, lift and to reverse the effects of a desk job. The only thing I've found that really works is soaking in a hot tub after a round of golf, problem is I don't own one.

> May want to look at better hydration. The only time golf wears on me is when I haven't put down enough fluids. Muscles sometimes feel sore when they wouldn't otherwise.

>

>

 

Hydration and stretching. If you have access to a hot tub even better!

 

NSAIDs are fine. Look up the maximum daily dose of your NSAID of choice and don't go over. There have been 30+ years of research on these products.

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> @jut111 said:

> Do what you want but if you think it’s harmless cause it’s otc you’re dreaming. Popping 3 every time you play golf cause you’re a little sore might not be wise. All I’m saying.

 

I have always been one to not take pills unless I need to, but for golf, its almost something I need as the soreness can get bad (bad back) When I went through PT with the spine center, I met with one of the top spine neurologists in the upper midwest to review my mri. I asked him about taking advil or alieve. His response was "you could take 4 Advil every day for the rest of your life and it will not hurt you one bit" Was very suprissed by his response. Now, should you take them if you really dont need them, NO. But taking them after or before a round of golf is needed, I feel its not a bad thing.

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Google "pliability". Basically stretching with a foam roller to loosen and lengthen muscle and surrounding fibers ... or something like that ... but it works.

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in addition to what others have said, perhaps try foam rolling and ice-cold epsom salt baths. foam rolling is great for loosening up tight muscles. cold salt baths apparently help with inflammation and a side benefit is the low temp can induce sleep -- especially nice in this hot weather.

 

as a preventative measure, you may also consider a hot shower or bath and some dynamic stretching and foam rolling prior to golf.

 

p.s. some people swear hot epsom salt baths are the best and i have no argument here. i just prefer cold at the end of the day since it helps with sleep. but if you're not playing twilight golf or practicing at night, hot might be preferable.

 

additionally, i don't know if epsom salt baths have been scientifically proven to reduce pain or inflammation but they sure are a relaxing way to end the day. and anecdotally they seem to work for me.

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https://www.health.harvard.edu/blog/fda-strengthens-warning-that-nsaids-increase-heart-attack-and-stroke-risk-201507138138

 

Recent guidance on NSAID (Advil, Aleve, Motrin, etc.) use from a reputable source.

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Another vote for foam rolling. I've done strength-type lifting for 10 + years, and no matter what shape I am or how strong I've gotten, I've always been one to get really sore after workouts. Golf, not so much, but my soreness from the gym affects golf. Foam rolling is a HUGE part of my daily routine, especially for my back. It's hard to roll certain areas, but I've found nothing that works on my back like foam rolling.

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