Whether a tour pro or weekend golf hacker, nearly every golfer is looking for an edge. Golf Fitness hacks and devices are everywhere, promising to help maximize your performance. Golfers are often challenged to sort between therapies that are actually beneficial, and those that are simply the latest craze without any real merit.
In most cases, these fitness hacks have potential to have significant benefits if used properly. Timing can be everything, and more is not necessarily better. It’s also important to understand that these are purported Golf benefits based on limited studies. Very few of these claims have been proven or refuted. Research some of the following ideas further, and perhaps even consult with a medical professional, to determine if these practices are right for you and your goals.
Sauna
Sauna use has been a mainstay therapy for centuries. Whether infrared, electrically heated, or a steam room, saunas raise your skin temperature heart rate and widen your blood vessels. In the near term, sauna use can help relieve inflammation, help you sweat out toxins and impurities, and aid in recovery from workouts. Long term, the resulting increased circulation may lower your blood pressure and risk of cardiovascular disease and boost your immune system among other benefits.
The trick with sauna is to use it after a workout or even before/after your round of Golf. Some claim a sauna helps them warm up before a workout, but the sauna doesn’t target your individual muscles. Follow a good dynamic stretching and warm up routine for that and avoid the dehydration risk that comes with using the sauna before the workout. Sweat it out after and use it to maximize your recovery instead.
Cold Plunging
Cold water immersion may be the most popular fitness trend going on right now. Proponents swear by the physiological benefits of increased dopamine and adrenaline, with plungers reporting sustained increases in alertness and focus. Cold plunging may also reduce cortisol, making it an effective stress reduction therapy. It may also stimulate white blood cell production, giving your immune system a boost.
Cold plunging can also reduce inflammation and aid in recovery but therein lies the importance of timing. Dropping into an ice bath after a workout may actually blunt your body’s ability to adapt to the stresses of that workout. In other words, you could be sabotaging your gains. Give cold plunging a try, and if recovery between rounds is your primary goal, then use it for that purpose. If your goal is to get bigger, stronger, or faster, then use the cold plunge before the workout and give yourself time to warm up after.
Foam Rolling
Foam rolling has many benefits, chief among them the potential to reduce muscle soreness from workouts. The practice can help release knots and tightness, contributing to less overall muscle tension. The potential increases in blood flow to affected muscle may also help boost recovery.
Proceed with caution, however. Foam rolling can work, but it can also be counterproductive if done incorrectly. Foam roll for too long, or in the wrong spot, and you risk irritating or bruising the muscle. You’ll also typically find that despite your best effort; foam rolling does not achieve the same level of muscle penetration as massage therapy.
Compression Therapy
Another option for recovery is compression therapy, wherein wraps or boots are used to reduce swelling and improve blood flow. The gentle pressure often produces immediate relief; many golfers swear by compression devices for their legs and feet after walking 18 holes of golf. The benefits of compression therapy are often not lasting however and again may actually circumvent exercise-induced gains if used after a workout.
If It Feels Good, Do It
The cautionary use of the word “may” has been sprinkled throughout this article, and with good reason. Many of these benefits have not been proven, and potential users can sometimes cause more harm than good trying to employ them. That said, you don’t need a peer-reviewed scientific study to know if a particular method works for you. If you have any underlying health conditions you should consult with your doctor. But, for these fitness hacks or any other, educate yourself on their proper use, save your receipt, and give them a try. Then, listen to your body and monitor your performance.
These are just a few of the many methods advertised to help you gain an edge on the course or in the gym. Some will work for you, and some won’t. Do your own research, consult your doctor if warranted, and (perhaps literally) take the plunge!