With sports such as football and netball coming to the pointy end of the season, I thought it would be good to share RECOVERY techniques which assist you backing up after heavy training loads or physically taxing matches.
When you are physically active and stressing the body, physical damage can occur. This is where recovery comes into play. There are many reasons you might need to use optimal recovery techniques. These include:
We will now look at the different techniques which are essential in the recovery process, as recommended by the Australian Institute of Sport (AIS):
There are 3 key elements of nutrition that should be focussed on after physical exertion. These are strongly recommended before you get carried away with the footy club function:
If you make these elements part of your recovery you will be able to train and play at higher levels. Consult your nutritionist/dietitian for more information.
Massage and myotherapy has been used extensively in the recovery process. It can be done before, during and after physical exertion. Its effects are:
Hydrotherapy & Ice baths
Contrast water therapy:
Compression has been widely used during or after training and with flights or bus trips to reduce the risk of DVT.
Benefits may include:
Sleep & Rest
Absolutely vital in the recovery process. The body will repair and grow when at rest. Maximising sleep will assist you to perform at your peak. A lack of sleep can be detrimental to the body, causing issues from decreased focus to difficulty controlling mood, None are beneficial to performance.
Strategies to help you sleep include:
Your recovery techniques should follow this order:
It is your job to recover after intense physical exercise. Use as many recovery techniques as possible. The more you use the better you will perform at training and subsequent games. No one want to be injured late in the season, proper recovery helps reduce risk.
Everyone can respond differently to different techniques, find out which work for you and stick to it. Encourage your fellow team mates to follow suit. You might be surprised the impact it has on your performance.