Like any sport, golf takes a toll on the body. Even a casual nine-hole game can leave your neck, back, legs, arms, hips, and shoulders stiff or achy. That’s because the golf swing is a complex technique that simultaneously engages several upper and lower muscles. Add the number of swings you take per cup across 18 holes or more, and it’s easy to figure out why even a single trip to the course can make your body tired, tight, and tense.
Muscle recovery should be an integral part of your post-game wind down to stay your healthiest and keep playing your best. Soreness in your muscles, joints, and tendons can impact your swing and overall performance. But more importantly, unaddressed aches and pains can become more serious injuries, like elbow tendonitis or an ACL tear.
Muscle recovery techniques like deep-tissue massages can help you avoid many types of injuries by easing tension in your joints, tendons, and muscles after a game and building flexibility in areas most prone to stiffness. Along with proper warmup and cool-down stretches, nutrition, and exercise, muscle recovery can go a long way toward keeping you pain-free. To help you level up your recovery game, we tracked down the best recovery tools for athletes.
Top 10 muscle recovery tools
Best versatility: Therabody Theragun PRO
Best budget: Lifepro DynaMini Massage Gun
Best mid-range massage gun: Hyperice Hypersphere Go
Best for travel: Therabody Theragun Mini
Best supplement: LivPur Recovery
Best yoga wheel: Shogun Sports Back Circle
Best foam roller: TriggerPoint GRID 1.0 Foam Roller
Best wrap: Cureve Large Hot + Cold Therapy Gel Pack With Body Wrap
Best heating pad: Hyperice Venom Go
Best red-light therapy: Joovv Solo 3.0
How we chose the best tech
We researched a variety of popular muscle recovery tools to learn how they work and what areas of the body they’re designed to help. Then, we bucketed the tools by type and looked at reviews to see what customers said. As we learned the pros and cons of the tools across each category, they moved up and down in our rankings until we had sufficient input to choose our top picks confidently.
Best versatility: Therabody Theragun PRO
Most versatile: Therabody Theragun PRO
Benefits
— Highly effective at easing tension and knots
— Proven to improve recovery and performance
— 60-day at-home trial
Drawbacks
— Expensive
The 5th Generation Therabody Theragun PRO offers head-to-toe muscle recovery. With six attachments to choose from (the standard ball, dampener, thumb, wedge, SuperSoft, and Micropoint) and a 16 mm amplitude for a highly percussive deep-tissue massage, the Theragun PRO is designed to target and relieve pain wherever it lives.
It comes with four pre-configured routines (Sleep, Warm Up, Recovery, and Theragun Break) and can guide you through the phases of each one right on its built-in display screen. It also connects to the Therabody app, where you can save additional routines to see what else hits the spot.
Customers claimed this is the best massage device they’ve ever owned, with many experiencing pain relief and an increased range of muscle movement after consistently using it. And though the device is expensive, Therabody understands it’s an investment — the company offers a 60-day at-home trial so you can make sure it’s the right recovery device for you.
Amplitude: 16 mm | Speed range: 1750 – 2400 pulsations per minute (PPMs) | Attachments: 6 | Battery: 150 min.
Best budget: Lifepro DynaMini Massage Gun
Best budget: Lifepro DynaMini Massage Gun
Benefits
— Affordable
— 4 interchangeable massage attachments
— Small and lightweight
Drawbacks
— Lacks power for large muscle groups
If you like the idea of a percussive massage but aren’t a fan of the Theragun PRO price tag, check out the Lifepro DynaMini Massage Gun. Its compact design is the size of a smartphone and weighs under 2 pounds, yet it can produce 900 to 3200 PPMs.
So, you’ll have your pick of anything between a soothing massage and an intense recovery session. It also comes with four interchangeable attachments and four intensity levels to deliver targeted therapy. Customers described the DynaMini as small but powerful, and many appreciated the DynaMini’s ergonomic and lightweight design.
Of course, at this price point, it’s normal to see a drastic difference in amplitude compared to the Theragun PRO. This means that its pulsation (when the massage head is fully extended and engaging the body) doesn’t massage as large of an area as a massage gun with a higher amplitude rating. You may want to look elsewhere if you suffer from aches and pains in larger muscles. But for your neck, shoulders, and small back muscles, the DynaMini will keep your pain at bay.
Amplitude: 6 mm | Speed range: 900 – 3200 PPMs | Attachments: 4 | Battery: 180 min.
Best mid-range massage gun: Hyperice Hypervolt 2
Best mid-range massage gun: Hyperice Hypervolt 2
Benefits
— Strong percussive massage in a compact design
— 5 attachments
— 3 vibration speeds (low, medium, high)
Drawbacks
— Button must continuously be pressed during use
The Hyperice Hypervolt 2 combines many of the best features of the Theragun PRO and DynaMini. And it does so at a price that sits firmly between the two. The Hypervolt 2’s amplitude rating doubles that of the DynaMini, yet it’s still lightweight and compact enough to be TSA-approved.
While not quite as strong as the Theragun PRO, it exceeds its battery life by a full 30 minutes. It also comes with five unique attachments: fork, ball, cushion, flat, and bullet. This attachment variety, combined with the Hypervolt 2’s three vibration settings, lets you tailor your therapy to hit the right spot in the right way.
Customers noted how effectively the Hypervolt 2 relieves pain, especially in the lower back. And even though some reviewers complained about having to press and hold a button when using the device, they did so while observing its high quality and powerful percussion massages.
Amplitude: 12 mm | Speed range: Low to high (3 settings) | Attachments: 5 | Battery: 180 min.
Best for travel: Therabody Theragun Mini
Best for travel: Therabody Theragun Mini
Benefits
— Portable and lightweight
— Ergonomic shape and grip
— Strong percussive massage
Drawbacks
— Expensive
The 2nd Generation Theragun Mini packs a powerful, portable punch. It weighs only 1 pound and measures under 6 inches at its widest angle, yet it delivers 12 mm of amplitude with a top speed of 2400 PPMs.
So, while compact, the Mini doesn’t compromise much of the percussive performance needed to work the tension out of large muscles. Plus, it comes with three attachments, boosting its range of recovery capabilities even more.
Customers described the Mini as “small but mighty” and “travel-sized pain relief.” A few buyers wished the price wasn’t so high, but they still felt the Mini delivered exceptional performance, especially in such a tiny package.
Amplitude: 12 mm | Speed range: 1750 – 2400 PPMs | Attachments: 3 | Battery: 120 min.
Best supplement: LivPur Recovery
Best supplement: LivPur Recovery
Benefits
— Reduces cortisol levels and stress
— Supports muscle repair and a healthy immune system
— A sugar-free and low-carb supplement
Drawbacks
— Limited flavor options
Each serving of LivPur Recovery provides sustainably made nutrients that increase energy, relieve joint and muscle pain, fend off physical and mental exhaustion, improve physical performance, and even burn belly fat. A single packet contains 3 grams of all nine amino acids essential to growing and repairing body tissue.
It also contains adaptogen herbs that work to lower cortisol levels in the body and reduce mental stress following strenuous activities. Simply add the flavor of your choice to 12 ounces of water, shake, and enjoy. (It’s always best to contact your doctor before adding a new supplement to your diet.)
Customers loved all three flavors (blue raspberry, mango, and lemonade) and noted the powder dissolves quickly in water for a smooth taste. They also experienced faster recovery after their workouts and said they count on LivPur Recovery packets to stay hydrated before, during, or after physically intensive activities.
Key ingredients: Stress-reducing herbs and nine amino acids | Flavors: 3 | Artificial colors/flavors: None
Best yoga wheel: Shogun Sports Back Circle
Best yoga wheel: Shogun Sports Back Circle
Benefits
— Stretches shoulders, chest, abs, hips, and back
— Improves mobility and flexibility
— Moisture-resistant padding
Drawbacks
— Golfers with existing muscle or joint pain should use with caution
— Can be intimidating for first-time users
The Shogun Sports Back Circle Yoga Wheel offers two key benefits for golfers: It stretches the core muscle groups you use in your golf swing and eases the tension responsible for post-golf pain. So, there’s a good chance you can improve your swing mechanics, thanks to more flexible muscles while reducing achiness and soreness that develop after you hit the course.
Each purchase includes a set of three yoga wheels in 6-, 10-, and 12-inch sizes. All three sizes are 5 inches wide and have 10-mm-thick TPE padding for soft, sweat-resistant comfort. Which wheel you use depends on the depth and location of the tension you want to relieve.
The 6-inch yoga wheel provides deep-tissue massages for those hard-to-reach areas. The 10-inch yoga wheel offers medium-pressure massaging for your back and hips. The 12-inch wheel is great for massaging your back and sides with gentle pressure relief. Customers said the Back Circle yoga wheels help with dexterity, pain, and stress knots in their backs.
Size: 6-, 10-. and 12-in. | Width: 5-in. | Material: 3/4-in. TPE | Colors: 2
Best foam roller: TriggerPoint GRID 1.0 Foam Roller
Best foam roller: TriggerPoint GRID 1.0 Foam Roller
Benefits
— Offers deep-tissue massages
— Channels blood and oxygen for muscle recovery
— Releases muscle tension and improves mobility
Drawbacks
— Only one size option available
The GRID 1.0 Foam Roller is designed to mimic the various compression techniques of a massage therapist. Its surface has multiple textures and densities to offer massages that range from high and firm to low and flat, so you can choose what works best for a given ache. It promotes blood and oxygen circulation to encourage muscle recovery and alleviates tight muscles, knots, and stiff kinks to increase mobility.
Customers said the GRID 1.0 Foam Roller exceeded their expectations and that its range of angles, densities, and textures offer various forms of pressure relief. Others called the roller an invaluable tool and appreciated how its firm compression digs deep into the muscles.
Size: 13-in. | Width: 5.5-in. | Material: EVA foam | Colors: 10
Best wrap: Cureve Large Hot + Cold Therapy Gel Pack With Body Wrap
Best wrap: Cureve Large Hot + Cold Therapy Gel Pack With Body Wrap
Benefits
— Improves mobility during recovery therapy
— 13 x 15 in. gel pack covers a large area of your body
— Gel is non-toxic and 100% BPA, phthalate-free, latex-free
Drawbacks
— May take a long time to heat the gel
Feeling stiff and achy after a trip out to the course but want to keep moving? The Cureve Large Hot + Cold Therapy Gel Pack with Body Wrap lets you apply cold or heat therapy to your body while staying mobile.
Wrap the 13-by-15-inch gel pack around your back, knees, shoulders, arms, legs, or hips securely and comfortably. As you move about your day, the gel delivers a consistent stream of cold or heat. The non-toxic gel is formulated to retain temperatures longer than typical heat or ice packs and stays soft even when frozen.
Customers said the gel pack stays cool for a long time and noted that the wrap does a great job securing the pack in place while moving or driving. From calves and knees to back, shoulders, and neck, customers have used the product in just about every area imaginable — and they all gave the pack high marks for versatility, pain relief, and ease of use.
Size: 13 x 15 in. | Therapy type: Hot or cold | Method: Freezable and microwaveable gel
Best heating pad: Hyperice Venom Go
Best heating pad: Hyperice Venom Go
Benefits
— Portable and lightweight
— Three heat settings, three vibration patterns
— TSA-approved
Drawbacks
— Short battery life
The Hyperice Venom Go is designed to deliver heat and vibration whenever and wherever you need to relax and soothe your body aches. It offers six different heat and vibration combinations in a wearable design that weighs under a quarter of a pound. It connects magnetically to a pad that adheres to your skin, each being reusable up to 20 times.
Customers with a range of chronic pain issues in their backs and shoulders said the Venom Go was definitely worth the investment. They especially liked that it targeted specific areas that were otherwise hard to reach with traditional heating or cooling pads. The only major complaint was the short battery life.
Size: Pad: 5 x 3 x 0.3 in., pod: 2 x 2 x 1 in. | Therapy type: Hot | Method: Electric
Best red light therapy: Joovv Solo 3.0
Best red light therapy: Joovv Solo 3.0
Benefits
— Promotes muscle recovery using red and near-infrared light
— Reduces joint pain and inflammation
— Improves blood circulation
Drawbacks
— Expensive
— Not a full-body panel
Red light therapy is making waves in the world of muscle recovery. The Joovv Solo 3.0 delivers low-level laser therapy using 150 LED lights to help your body repair cells, promote blood flow, relieve pain, and relax sore muscles and joints.
According to Joovv, the health benefits of red and near-infrared light have been observed over the last 40 years and include improvements in mental acuity, circadian rhythm, better sleep, and more. But you don’t have to take the brand’s word for it.
Product reviewers dug in and researched many benefits that the Joovv Solo 3.0 claims to provide. Across the board, reviewers strongly supported the benefit claims, from reduced pain and inflammation to repairing muscle damage.
Although some customers complained about the price, others said the Joovv Solo 3.0 helped them recover quicker post-workout, effectively relieving pain in areas like their hands and wrists.
Size: 36 x 8.75 x 2.34 in. | Therapy type: Red light | Method: 150 LED lights; 660 nm (red) and 850 nm (near-infrared) wavelengths
Rebound faster to swing the club sooner
For golfers, muscle recovery is all about feeling better and caring for their bodies after a long day at the course. Fortunately, there’s no shortage of recovery tools designed to help them heal faster and improve their game through greater flexibility and mobility.
So, how do you find which recovery tool is right for you? It comes down to your specific types of muscle, joint, and tendon discomfort and what level of muscle recovery you hope to achieve. For example, if you’re a highly competitive athlete who hits the course several times a day, you’ll likely want to invest in the Therabody Theragun PRO. If you’re a casual player who hates feeling stiff and sore after a game, you might be better off looking at the LivPur Recovery supplement sticks.
How to pick the right recovery tech for you
Price
As you can see from our list, the cost of muscle recovery technologies ranges from under $50 to well over $1,000. Being expensive doesn’t necessarily mean better recovery. What matters most is that your specific recovery needs are met.
Write down your specific muscle, joint, or tendon pain. Next to each, write down your goal — whether to be completely pain-free, minimize pain so your mobility isn’t limited, or recover faster so you can continue conditioning your body and progressing in your game.
Physical capability
Many of the recovery technologies on this list require certain movements. For example, the Shogun Sports Back Circle requires you to get on the ground, position the wheel beneath you, and align with your spin. Ensure you’re capable or willing to do the physical movements necessary to get the full benefit of your purchasing device.
Amplitude
We mentioned amplitude when discussing the percussive massage guns on our list. This measures a massage gun’s impact area on your body when its head is fully extended. The higher the number, the greater the area the gun massages during each pulse. The highest amplitude rating currently available is 16 mm in full-sized guns. The lowest amplitude rating currently available is 5 mm, typically in mini-massage guns.
