RECOVERY FOR PERFORMANCE IN SPORT
What is the best way to recover after training or a match to prevent muscle soreness and also prevent injury?
Cool Down:
The process of recovery starts with a cool down. As soon as you have finished your training session, it should be followed by a cool down. A light jog followed by some static stretching will ensure that blood flow is returned to the muscle. By including static stretching you are bringing the muscle back to its normal Range… of Movement, this will help reduce muscle soreness the following day and help reduce the risk of injury
Keep Active
Especially the day after a heavy training session or match, it is important to perform some sort of light activity and stretching. For example, a light walk or cycle followed by some static stretching and foam rolling. These types of sessions promote recovery, restore balance and any range of movement that may have been lost during the session
Ice Baths
After an intense training session, taking an ice bath for 10-20 minutes will help speed up the process of recovery. Intense bouts of exercise cause tiny tears in the muscle fibers This muscle damage can be the cause of muscle soreness and stiffness which occurs between one and three days after intense exercise. Ice baths will increase the blood flow to the muscle and also help flush out the lactic acid built up in the muscles
Sleep
Sleeping is the period in which the biggest physical and psychological restoration takes place. Sleep facilitates several bodily changes; your muscles relax and repair while there is an increased protein production and the immune system takes full advantage. Levels of cortisol (a stress hormone) tend to be higher in periods of sleep deprivation. It is recommended that athletes taking part in repeated intense exercise get between 8-10 hours of sleep per night for optimal recovery
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