Fast Recovery from intensive sporting activities
Speedy recovery from exercise
by Peak Performance
Training causes micro-trauma to the body’s tissues, which must heal. This is the first step in increasing the ability of muscle to meet new challenges. The ‘healing’ process not only restores the muscle to its previous strength and endurance, but it increases the strength and endurance of the muscle.
Dr Alain Marion states that ‘fatigue is usually a temporary condition, which disappears in a few hours if the athlete has access to adequate rest, recovery techniques, nutrition, hydration and emotional support. However, if the training load is excessive or it is administered before recovery has occurred, the state of fatigue can persist and even worsen.’
Do not commence heavy training until you have fully recovered from previous training, competition or travel. Allow adequate time for recovery, and modify training to optimise taper and peak, if you are getting ready for an important tournament.
The following are some practical tips to help you recover quickly and stay fit to play:
Re-set your balance clock
When joints are sore and fatigued, your muscles’ natural balance and protective reactions can be inhibited. Your body will not be able to react as well to unexpected events or stay protected during repetitive motions. Ultimately, you are helping to improve your posture and decrease your chance of injury. Re-set your balance clock with some drills using wobble boards or foam rolls. Most gyms will have some balance equipment available.
Reconnect ’the core’
‘The core’ is the three-dimensional corset made up of your lower abdominal, pelvic floor, diaphragm and low back muscles. If you have any malalignment, lower back, hip or abdominal discomfort, this three-dimensional core can become dysfunctional. Normally it fires in preanticipation of any movement.
With dysfunction there is a timing delay. Doing some core exercises helps reconnect the core and get it firing properly before your next activities. This will help you to maintain alignment and ensure you have a stable platform or base for the arms and legs to work off during activity. Try a hip bridge with rotation and a pony back to neutral exercise.
Bridge and twist
Lying on your back, bridge hips up and give a quarter twist, rotating first to one side then the other.
Go slow and repeat four to eight times per rotation.
Replay your training or match
After your practice or match session it is important to Replay your critical and important points. Make a note of both the negative and positive aspects of your game. Work on the negative ones and then focus on the positive ones. Do not let the negative ones affect you, as it is time to move on and look at the positive aspects of your game. Start a training diary and take short notes on what you practised, what went well, what was critical and what you have to work on in the next few days or weeks. You can only improve your game if you recognise your weaknesses, work on them
and stick to your strengths.
Relax
After (or between) practice sessions and matches, give the body’s systems a chance to relax. This will help you to regain your physical and mental strength to train or compete at a high level again. It allows you to recharge your batteries. The most natural way to relax physically and mentally is to sleep, but that is not always possible. There are a lot of different ways to relax and everybody has individual preferences. It is best to combine a couple of your favourite relaxation techniques and get into a personal routine.
• Physical relaxation can include sauna, slow running or walking, massage, progressive muscle relaxation, yoga, stretching or sleeping.
• Mental relaxation can include breathing exercises, meditation or autogenic training.
• Emotional relaxation can include listening to music, daydreaming, or drinking your favourite beverage.
Regain muscle length
Perform static and facilitated stretches to optimise muscle and tendon length post-training. Try stretching in the pool or hot tub.
Recovery menu
Try one or more of the following recovery techniques. Alternate stimulation with hot/cold water makes you feel perky and pepped up, helps wash out waste products and metabolites and brings oxygen to the fatigued muscles.
Showers
Use them to cleanse pores. Repeat often – especially on hotter days:
Hot and cold – A
• Hot (comfortable) shower for 2 minutes
• Cold (as possible) shower for 10 seconds
• Repeat 6-10 times.
Hot and cold – B
• Cold (as able to stand) shower for 1 minute
• Hot (as comfortable) shower for 30 seconds
• Repeat 8 to 10 times.
Water pressure – hose
Cold water hose
• 45 seconds on each leg
• 30 seconds on each arm.
Warm shower
• 30 seconds for each leg
• 20 seconds for each arm.
• Repeat above 5 to 7 times.
Sauna/cold plunge
Use this at least one hour after training.
• Warm shower for 3 to 5 minutes
• Towel dry
• Sauna for 7 minutes (RH 10 to 30% and temperature 80 to 90 degrees centigrade)
• Cold plunge or cold shower for 15 to 30 seconds
• Rest (feet up) for 5 minutes
• If it is the day before a day off from playing or training then repeat 3 more times, otherwise repeat once more
• Finish with warm shower for 3 to 5 minutes.
Carl Peterson
Physiotherapist and fitness coach, Canada
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End of season recovery
It is important each year to have an adequate recovery from the hard training undertaken during the year
End of season recovery
It is important each year to have an adequate recovery from the hard training undertaken during the year
