Athletes are advised to take such steps which encourage them to drink and eat correctly so that they obtain the energy required to perform their best in training sessions and competition.
They should try various techniques and therapies for recovering which include stretching, massage etc. until they find the best suited for them. Here are a few popular ones: stretching, massage and active recovery.
Stretching
Stretching muscle is one of the most effective ways to recover from performed workouts. Stretching can help improve flexibility which allows muscles to work harder during a workout while decreasing the potential for muscle damage. Besides, stretching can practice better blood flow by carrying important elements to the muscles and eliminating contaminants. Stretching can even give athletes better performance by increasing the number of muscle fibers they can use for their activity.
Stretching is beneficial to players of team sports as Basketball and Football allowing them to jump and cut better whenever they perform such sprints by the providing them with greater range of motion, more speed, agility or even endurance. Also, since stretching aims to supplement pre-game routines, regular inclusion of stretching in warm ups increases overall athletic performance by enhancing balance.
Nonetheless, sports professionals ought to be in direct contact with a physical therapist or a stretch instructor so that they can master the stretching technique. In this case, some ranges may be omitted if they cause pain on certain parts of the body or just engage in aiming approaches for these areas.
When practicing stretching, there should be no bounding, since this may result in some minor muscle injuries. Alternatively, each stretch may be maintained for approximately thirty seconds with normal breathing to promote calmness. The incorporation of foam rolling, stretching, and other mobility workouts into an athlete’s practice routine will benefit people of any age and sport disciplines.
Massage
It has been stated that massage facilitates the flow of nutrients and oxygen around the body while getting rid of waste materials, toxins, and carbon dioxide emissions, and even more body fluids. Massage adds an extra dimension to an athlete’s physique when supplemented to other recovery methods.
There are a variety of recovery methods such as wearing compression outfits and ice baths (a method which involves exposing the athletes body to very low temperatures for several minutes) which can be used by athletes to quicken the process of muscle recovery. These techniques have been shown to cut across the length of downtimes.
In addition, acupuncture has been noted to improve blood flow as well as aid in the recovery process. Furthermore, there is hyperbaric oxygen treatment which allows for them to take in pure oxygen at a higher atmospheric pressure making it easier for the blood to heal, as well as aiding with recovery.
Post-operative treatment or recovery is equally important in achieving the maximum benefits of massage as only then it is really effective. Hence, in consideration of rest after a massage period which will be beneficial, athletes should not plan it before a work meeting, children’s birthday celebration, or three-hour driving the M6! So, after every massage treatment session give yourself at least an hour without showering to allow the body to absorb the lotions and oils that were used during the massage session.
Active recovery
Whenever an athlete is injured especially their muscle, tenderness is a result from injury and active recovery such as walking or jogging is a safe way to overcome it However, one needs to rest if they feel as if the exercise is too much for their body. For those that aim to enhance performance, such active recovery should be effective.
Active recovery workouts can also be described as low contact exercises. These exercises are meant to generate blood flow in the muscles as well as tendons and help in the removal of muscle waste while providing nutrients that are crucial for the muscle’s growth. They help in cooling exercises that are done at the end of the workout or serve as an effective alternative to a fully fledged training session.
There are several benefits of active recovery: reduced muscle soreness, improved strength and endurance; even mental clarity is enhanced. But don’t forget that passive or active rest methods also facilitate recovery processes. Snoozing must also be a priority: enough sleep makes your body produce growth hormones that directly impact muscle, bone, and fat tissues – if an athlete wants to feel fully charged and ready for new accomplishments, it is optimal to sleep for 7 to 9 hours a day.
Sleep
Ourselves as athletes need to give priority to all spheres of health and that includes sleep. It is known that enough sleep allows the body to heal and also helps to recover from an injury faster, as well as avoid both future and the same injuries.
Sleep should not be overlooked when it comes to muscle recovery. Different people have different sleep needs, but most adults are recommended at least eight hours per day as this is crucial for energy restoration and metabolic functions to occur.
Athletes can have a better performance with a proper sleep by incorporating a few strategies like wishing to have a schedule that allows for napping in the day and sleeping a little earlier before a competition or workout session – also termed as “sleep extension”. This switch helps in normalizing the circadian rhythm, hormone levels, and overall athletic performance.
Sufficient sleep has been shown to stimulate the production of growth factors that facilitate muscular and tissue repair, as well as lower levels of cortisol, both of which are responsible for catabolic activity that would hinder recovery.
On the bright side, athletes who aren’t able to have proper sleep can try using recovery techniques such as massage therapy and muscle stretching. As well, nutrition habits and healthy eating advocates good rest for athletes on game day.
