Boost Your Recovery After Matches
Strategies To Boost Your Recovery In Sports
Now, that most sports are in season, training becomes a more difficult task to perfect due to the intensity of the matches that are being played and also, their volume. As a result, this will lead to fatigue which, can have a knock-on effect on performance and training sessions. Therefore, in season, we need to ensure we are able to recover from our training and matches. In this article, we will talk about how to boost your recovery after matches.
THE VIDEO: Boost Your Recovery After Matches
Let’s first define what recovery is. Recovery is returning something that was lost or re-establishing back to base line. In a sport context, it incorporates the super compensation principle. When we train, we fatigue and as a result, our physical ability reduces. This is then followed by recovery of our body back to its normal state and then, an adaptation beyond this. We would utilise this principal the most in the off season as we are training to improve to get ready for the season. However, during the in-season period, we are mostly looking to maintain performance. It becomes hard to see positive adaptations.
Below we are looking at simple recovery methods to utilise to ensure that performance can be sustained across an in-season period.
This method is also called myofascial release. Essentially, this is rolling/massaging muscles. It has been theorised to reduce localised tightness and as a result, increase the range of motion someone has at a joint to enable better training and performance. However, there is a lack of research. The main focal point of foam rolling comes down to delayed onset of muscular soreness (DOMS). It is the soreness we feel in our muscles after training or competing. Foam rolling has been shown to reduce the effects of DOMS and as a result, our perception of pain is reduced thus, aiding recovery. When foam rolling, it is best to perform 3 sets of approximately 30-60 seconds on a particular muscle.
This method is so simple. There are countless research articles that can show the positive effects of sleep on recovery, performance, mood states etc. Similarly, there are just as many research articles showing the detrimental effects of sleep deprivation on performance, increased injury risks, negative mood states etc. When we sleep, that’s when our hormones help our body recover and adapt. Therefore, a lack of sleep will tamper with this. Rest also means, not doing anything. This essentially means, not overtraining. In-season, we can do too much, training sessions, practice and competitions can lead to a full plate. This is where we need to take a step back and realise that doing too much can be detrimental to health and performance.
This is an important strategy to use to be able to understand what we are currently, doing and therefore, make the necessary adjustments. One of the elements that we can monitor include sleep, using a sleep tracking app to monitor our hours spent sleeping. If this is not enough, we then, know we need to make adjustments to sleep more or improve its quality.
Another element to monitor is the rating of perceived exertion. It is a 1-10 scale of difficulty. It can be of a specific exercise or an entire session. Here, we can monitor how hard our sessions are to see if sessions are becoming too difficult because we are not recovering well as our perception of what is difficult will change as we become more fatigued. The same scale can be used to monitor recovery from our workouts and competitions.
Urine tracking and food diaries can also be used to monitor our hydration and nutrition to ensure that we are fuelling what we do. In regards to nutrition, there was an article we released last week which, talks more specifically about nutrition so please, check that out to learn more.
In order to ensure we are maintaining our performance during the season, recovery is very important to get the most out of training and competing. Utilising nutrition, sleep, foam rolling are simple methods to recovery. Then, monitoring these can help us adapt and improve to perfect our training, recovery and thus improve our performance overall.