What’s Making My Body Sore After Golf?
You’ve just finished a round of golf, maybe you hit some great shots, maybe not, but by the next morning, your back is tight, your shoulders ache, and your hips feel like they’ve aged ten years overnight. Sound familiar?
While a little post-game soreness can be normal, ongoing aches and pains aren’t just “part of the game.” They’re often your body’s way of signalling something deeper about how you move, warm up, and recover. Understanding why your body feels sore after golf is the first step to playing better, longer, and pain-free.
In this blog, we break down the main reasons you might be feeling sore after golf, and how to fix them.
Posture that sets you up to win.
You’re Using the Wrong Muscles
Golf is a rotational sport that relies on a complex chain of muscle activation, from your feet, through your core, and up into your shoulders. When one link in that chain isn’t doing its job, another part of your body overcompensates. For example:
- If your hips aren’t rotating efficiently, your lower back picks up the slack.
- If your shoulders are tight, your elbows or wrists take extra strain.
- If your core is weak, your spine absorbs forces it shouldn’t.
These compensations might not hurt during the round, but over time, they create micro-strain in the muscles and joints, leading to soreness that lingers.
At BioGolf, we use TPI (Titleist Performance Institute) assessments and biomechanical screening to pinpoint where your movement patterns are breaking down, so your swing can work with your body, not against it.
Poor Warm-Up (or None at All)
If your warm-up routine looks like a couple of shoulder rolls and a few half-swings on the first tee, you’re setting yourself up for soreness.
A proper golf warm-up should:
✅ Activate your key muscle groups (core, glutes, shoulders) ✅ Increase blood flow and mobility ✅ Prime your nervous system for rotational power
Even just 5–10 minutes of dynamic movement, think hip circles, torso rotations, band pull-aparts, or a few air swings, can dramatically reduce post-game stiffness.
Research shows that players who perform a golf-specific warm-up also report less muscle fatigue and improved consistency throughout their round.
Your Body Isn’t Recovering Properly
Golf can involve 100+ swings and several hours of walking, all under tension. Even if you’re fit, that’s a lot of stress on your muscles, joints, and connective tissues.
Many players skip post-round recovery, assuming golf isn’t as demanding as “real” sports. But to your body, stress is stress.
A few simple recovery strategies can make a world of difference:
Hydrate: You lose fluid through sweat even on cooler days. Dehydration increases soreness.
Stretch: Focus on hips, shoulders, and thoracic spine mobility post-round.
Refuel: Eat protein and complex carbs within 60 minutes to support muscle repair.
Move: Light walking or mobility work the next day promotes circulation and reduces stiffness.
If you’re still sore after doing these consistently, it’s time to look deeper at your movement mechanics and swing efficiency.
You’re Fighting Your Own Biomechanics
Every golfer’s body is unique. Your joint mobility, muscle strength, and posture all influence how your swing naturally moves.
If your swing doesn’t match your physical capabilities, you’re essentially forcing your body into positions it can’t comfortably achieve. That’s when soreness (and injury risk) skyrockets.
Common examples include:
Limited hip rotation causing back strain.
Tight thoracic spine leading to shoulder impingement.
Weak glutes or core resulting in overuse of smaller stabilising muscles.
This is where BioGolf’s biomechanical approach comes in. We assess how your body moves, then design a movement training plan to help you swing more efficiently, reducing unnecessary strain and improving power transfer.
Overtraining or Sudden Increases in Play
Even if you’re in great shape, your tissues adapt gradually. If you’ve just come off a break or suddenly increased your weekly rounds, your body may not be conditioned for the extra load.
Think of golf like any other athletic pursuit. If you spike your volume too quickly, you’ll feel it.
Try:
Building up slowly (add one extra round or range session at a time)
Including at least one rest or mobility day between intense sessions
Tracking your energy and soreness levels to identify patterns
Consistency in practice is good, but only if your recovery and movement quality keep up with the workload.
You’re Ignoring Small Warning Signs
Pain and stiffness are your body’s feedback system. Ignoring them often leads to more serious issues down the track.
If you notice the same area feeling sore round after round, don’t just stretch it and hope for the best. Get assessed. Often, what hurts isn’t the real problem. It’s a symptom of a movement dysfunction somewhere else.
At BioGolf, our goal isn’t just to treat pain; it’s to teach you how to move better, so you can keep playing the game you love for years to come.
Play Pain-Free Golf Starts with Awareness
Soreness after golf doesn’t have to be your “normal.” Whether it’s tight hips, sore shoulders, or an aching lower back, there’s always a reason, and more importantly, a solution.
Through biomechanical screening, TPI-certified training, and personalised movement coaching, we help you build a swing that feels effortless, powerful, and pain-free.
If your body keeps talking to you after every round, maybe it’s time to listen. Book a BioGolf Assessment today and find out what your body’s really trying to tell you.