A recovery routine for golfers on the Costa del Sol

The Costa del Sol is one of Europe's best-known golf destinations, and many players make the most of their stay by playing round after round in Nueva Andalucía, Benahavís or Estepona. The trouble comes on day three or four: a tight back, stiff shoulders and a swing that no longer flows the same. With a simple recovery routine you can feel much fresher at every tee time.

Why golf is so demanding

The swing is a powerful, repetitive rotation. It involves the lower back, hips, shoulders, forearms and wrists. Add walking several kilometres, the southern Spanish heat and often hours of travel before you arrive. If you play day after day without recovering, muscles shorten and mobility drops.

Before you play

• Warm up for ten minutes: hip mobility, gentle trunk rotations and shoulder circles.

• Take a few slow, progressive swings before hitting hard.

• Drink water before you go: in summer the heat dehydrates you faster than you think.

After your round

• Stretch for five minutes when you finish: hamstrings, glutes, chest and forearms.

• Rehydrate and replace salts if you played in the heat.

• Walk a little before sitting down to eat or drive.

The role of sports massage

A recovery massage between rounds helps release the muscles, reduce stiffness and restore mobility, especially in the lower back, shoulders and forearms. We combine deep release, trigger point work and assisted stretching.

It is best in the afternoon after playing, or the following day. Before a tournament we prefer a short, activating session without deep pressure so the body is not left too relaxed.

A sample golf week

• Arrival day: an after-flight massage to shake off the journey and sleep well.

• Playing days: stretching after each round and a 60-minute recovery session every other day.

• Before the tournament or your most important round: a short, activating session.

• Last day: a 90-minute deep tissue massage to head home without stiffness.

Rest and sleep

No technique replaces good sleep. Try to keep regular hours, avoid very heavy dinners and too much alcohol if you are teeing off early, and enjoy a short siesta when the heat is high.

In short

Warming up, stretching afterwards, staying hydrated and adding a recovery session or two makes a big difference when you play several days in a row. If you are staying in or around Marbella, we come to your villa or hotel after your game. Discover our recovery for golfers and athletes or our mobile sports massage.