Post match recovery tips
From an amateur to professional level, any match or sport that involves an intensive session, results in a tired mind and body. And nothing is more important post match than physical recovery.
There are various things that you can do to refresh yourself and recover. These different techniques will help you with optimum recovery.
Stretching
A good stretch should be part of any warm up, it will help stretch those muscle fibres and is well proven to improve flexibility help avoid injury.
But it’s also an important one to do after an intensive match or session. Stretching helps in releasing the tension from the body, particularly from the muscles, this in turn aids in relaxing the muscles.
Stretching also helps it calm your body down and promote with better blood circulation, so make sure this is always a part of your warm up or warm down.
Ice Baths
Cryogenic therapy has become massive in professional sports, it’s used in an effort to relieve muscle pain, sprains and swelling after soft tissue damage or surgery. It can be a range of treatments from the application of ice packs or immersion in ice baths (generally known as cold therapy).
With this in mind we all should take note and look for cold water or an ice bath to sooth and recover muscles after physical exertion. It may not be pleasant, actually let’s call it, it’s horrible! But it’s effective.
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Massage
Just as stretching, a massage will also help with proper blood circulation and it’s incredibly relaxing. Getting a proper massage will also help in releasing muscle tension, enhance joint mobility and lymphatic drainage.
This is the reason experts always recommend a good massage to patients who are suffering from joint stiffness. As you take massages after the tennis match, it will help in reducing or completely eliminating your body pain that has been inflicted by the intense session.
Get a good nights sleep
Never underestimate the power of a good nights sleep. Sleeping You might not realize but sleeping is the best way to relax your mind and body. Physical exertion takes its toll on the body, muscle fibres and the body in general needs time to repair and a good nights sleep is the perfect cure for this.
Ever get that sluggish feeling after a bad nights sleep? Thats because the body repairs during sleep. And a good sleep pattern has proven to improve
- better performance intensity
- give you more energy
- better coordination
- faster speed
- better mental functioning
If you sleep, the body spends time utilising the nutrients for building tissue and repairing the muscles.
Eat Good Food
Eating good food helps you to relax more than you should. After an intense session, your body will require nutrients like protein for rebuilding the tissue. You will be able to get it from meat, tofu, eggs, and soya bean. It is better to get it naturally as it is one of the best ways to get stronger.
In case you dont have the time to prepare these food items, you can take a protein shake. This will help to replenish your protein level.
As well as eating the right recovery foods, alway hydrate before during and after playing sport.
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