Recovery Tools for After Training & Games
After a game or tough training session you’re going to feel sore and tired. That’s part of playing a contact sport. But if you want to perform at your best the next time you train or play, getting your recovery right is key.
Here’s our guide to some of the best recovery tools and methods, plus when and how to use them.
Immediately after
The first hour after a game or training session plays a big role in how well you recover.
Nutrition: First up is nutrition. Refuelling with a good mix of protein and carbohydrates gives your body the tools it needs to start the recovery process.
Ice baths: Ice baths can also help after a game or intense session, as they may reduce inflammation and soreness.
Compression: You may find recovery compression leggings or tops are another useful tool to help your muscles start the recovery process.
Sleep: Finally, and arguably most importantly, there’s sleep. The night after a game or intense training session, try to get as much high-quality sleep as possible. Sleep is our body’s best recovery mechanism and we have to give it the best chance to do its job!
24 hours post game
The day after an intense game or session you’ll probably still be feeling sore and that’s pretty normal. Like the day before, nutrition is still important here, but now that we’re 24 hours post intense exercise, we can start to introduce some light, active recovery.
Light exercise: Good options include a 45–60 minute walk or a 30 minute spin on a static bike at an easy to moderate pace. On the bike you should be moving just enough to get a light sweat on, but not working hard enough to get out of breath.
Foam rolling: Many players find that foam rolling can also help ease tight or sore areas.
Hot and cold contrast therapy: Hot and cold contrast can be particularly effective the day after a game. This could include rotating between 1 minute of cold water exposure and 3 minutes of hot water exposure 3-4 times, or pairing short blasts of cold water exposure with longer heat exposure of around 8–12 minutes in a sauna. If you’re unsure if saunas are suitable for you please check with a medical professional first.
Mental Wellbeing: It’s also worth remembering that recovery isn’t just physical. Spending time outdoors and socialising with friends or family can do wonders for both your wellbeing and mindset after a tough game or training block.
Sleep: Once again make sure to prioritise your sleep. Your body will still be working hard to recover so giving it the rest it needs is crucial.
48 hours post game
Two days after a tough game or session, it’s likely that you’ll be back in training again. You may also still feel a little bit sore.
The key on this day is making sure that none of your training is too intense. Try to limit contact and high running loads if possible. However, you can push a little harder with off-feet work and maintain your fitness that way.
If you’re feeling anything beyond your usual soreness though it’s worth speaking to your medic or physio. At this stage, this could be a sign of an injury and it’s important to get that checked early.
Hopefully these recovery tips help you bounce back faster from games and tough sessions and have you ready to dominate again on the pitch ASAP!
