Back In MotionEltham

It is perfectly normal to be sore after a weekend sporting match – whether that be football, soccer, basketball, tennis etc! However, it is the rituals we do in the hours following the match that can dictate how long and severe this soreness may be.

How good is a hotdog and can of coke after a game, then going home to relax on the couch? It’s great! However, it may not be the best for your recovery after such a demanding session.

Here are some pro tips to feel fresh in the days following a game:

1. Hydration: instead of grabbing a soft drink at the canteen, you might opt for your favourite sports drink. This will re-hydrate you much more effectively and replenish your depleted electrolytes in the blood and muscles.
2. Nutrition: having a meal with plenty of carbohydrates and protein is optimal for recovery. Carbohydrates will replenish your glycogen (stored glucose) stores in your depleted muscles. Protein will assist in repairing your muscles and increases carbohydrate uptake efficiency when taken together. A chocolate milk can be a simple trick to hit both of these requirements.
3. Cool-down: some light walking and stretching immediately post-match will gradually bring your body back down to rest levels and will reduce the feeling of being stiff and sore the next morning!
4. Sleep: during sleep, our bodies release a hormone called human growth hormone (HGH). This hormone is absolutely crucial in your body’s repair and recovery system, therefore the more we can sleep post-match, the better our body will recover.
5. Pool/beach: heading down to the local pool or beach can be a great recovery tool the following morning. The hydrostatic pressure of the water can assist in increasing blood flow around the body and improving the delivery of nutrients to your sore muscles. It’s common practice for professional athletes to do this – so you should too! A great tool for anyone at any sporting level to optimise recovery.
6. Get a massage or use a foam roller: By massaging tight and sensitive muscles, you can improve blood flow and promote tissue healing and reduce pain. Both massaging and foam rolling can help to relax tight muscles and enhance tissue recovery in the first 24-48 hours.

A good, solid recovery is crucial for any athlete to be able to perform at their best and should be encouraged at all local or elite levels. Give these tips a go and I’m sure your body will thank you the following day!

This article was written by Callum Randell, Physiotherapist at Back In Motion Eltham.