Contact sport athletes such as rugby league players go through intense physical activity during a game, which can leave players with muscle soreness, joint stiffness and feeling tired the next day. Therefore, it’s crucial to have an effective recovery plan in place. Here are some tips for recovering on gameday +1 which will help set the team up for the next match up:
- Hydration: Drinking plenty of water is essential to keep the body hydrated which ensures that regeneration processes continue to operate efficiently, such as flushing out any toxins.
- Stretching: Gentle stretching can help ease soreness and promote blood flow to the muscles. Athletes can also incorporate foam rolling or massage to help alleviate muscle tension.
- Nutrition: Fueling the body with healthy foods is key to restoring energy levels and repairing muscles. Protein-rich meals and snacks can help rebuild damaged muscle tissue, while carbohydrates can replenish glycogen stores.
- Sleep: Sleep is the single most important method when it comes to aiding athletic recovery, getting enough rest is essential for recovery. This is when most hormones are released to start the rebuilding process. Aim for 8-9 hours of sleep per night to allow the body the time it needs to heal.
- Active Recovery: Light exercise such as walking or swimming can help improve circulation, restore joint range and aid in recovery. However, avoid high-intensity workouts on this day to allow your body to fully recover from the game.
- Ice Baths/Contrast Showers: The concept behind ice baths is that the cold water helps reduce inflammation and muscle soreness, this can also be used in conjunction with contrast showers where a period of cold water exposure is interchanged with warm/hot water helping to mobilise toxins and increase blood flow to aid in recovery. These methods have been used by professional athletes and trainers for years and can be effective for many individuals.
Following these tips can assist contact sport athletes in achieving optimal recovery after a game. Remember, recovery is just as important as training, so prioritise this aspect in athletic programming. Best of luck on your game day +1 recovery journey!
