Whether you’re a proud gym rat or a sports enthusiast, sports recovery is an essential part of training, and must not be neglected. There’s a high risk of injury associated with any sports such as dangerous jumps, flying at high altitudes or simply running cross country through rugged terrain, and it is important to take the right steps to sports recovery in order to maintain optimal endurance and performance. If you start a sports regimen, you need to ensure that you completely recover from it before you pursue any further physical activities. A fitness plan is incomplete without a sports recovery plan, which includes post work out exercises, sleeping habits and diets.
Drink Lots of Fluids
Drinking a glass of water after each sporting event is good practice. Sports drinks are a great source of electrolytes, which are crucial particles for survival especially when performing endurance sports and long events. Adequate fluid replacement improves overall bodily function, and ensures smooth nutrient transfers in the body. Milk is also an excellent liquid source of proteins and carbohydrates to help rebuild muscles, and also a great stream of calcium and vitamin C.
Effective Stretching and Resting
Many sports enthusiasts ignore the importance of before and after stretching or warm up exercises. Some may include this in their routine, but fail do perform them consistently, which doesn’t help muscle rehabilitation. Cool down after each sports event and stretch thoroughly will release any tension build up in the body.
Although food may be the last thing on your mind after an exhilarating event, studies prove that having a meal after 30 minutes expedites sports recovery. Eating a balanced meal of fruits, vegetables, dairy products, lean meats and grains helps the body refuel and repair tissues so that you are ready to take on the next day’s challenges with a smile.
If you have the means to, then why not indulge in some after sports therapeutic massages or ice baths to help reconstruct your blood vessels and tissues. Water therapy can be performed right after your event, and is done by switching between hot and cold water at regular intervals.
Yoga can really help out athletes in recovery. Assuming you do choose to use one of the more passive, stretching forms of yoga (such as Hatha yoga), you are going to be focusing on deep breathing along with lengthening the muscles while reducing all tension from the body. These are all very powerful things for helping you become well-rested after a sport and ready for your next session.
When aches and pain strike, athletes usually turn to foam rollers for relief. These are simple cylindrical tools that help release tension when pressure is applied between them and the problem areas. They also increase blood circulation, reduce scar tissues and boost flexibility. Regular use hastens recovery and prevents injuries.
Finally, plenty of sleep is essential for effective sports recovery, and helps your body recover and rebuild for the next day. Don’t forget to listen to your body, and if you notice decreased performance or are feeling low even after following the sports recovery advice above, speak to your coach or a medical professional.