Recovery after exercise can be just as important as preparation before exercise in ensuring you feel at your best week after week.

It is also thought that you are less likely to warm-down after a loss (sadly I know what that feels like this weekend). So if you missed out hopefully these post-exercise tips will be help to keep you in tip top condition and ready for the week ahead.

Rehydrate and Refuel - It is important to replenish those stores quickly to allow the body to recover, so make sure you eat and drink sensibly before you go out to celebreate or commisrerate your performance. Make sure you include some carbohydrate e.g. wholmeal pasta or rice, and protein e.g. meat, fish or beans in your meal. Vitamins and minerals never go a miss, so adding some fruit and vegetables would be great.

Get Active - You may be sore but getting in the pool, going for a gentle run or even taking the dog for a walk will help to loosen up, it will boost circulation which may promote muscle recovery and encourages relaxation.

Massage - Another method which can ease a stiff body is massage. You may be able to relax tight muscles  such as calves through self massage. Or if you need more support a sports massage is a great way to get deep into muscles and hard to reach places.

Reflect and re-focus - Whether you ran a personal best or had a poor performance, think about how it went and use it as motivation for the coming week.

Don't ignore pain - It is important to look after yourself and nip any injuries in the bud, as before becoming more serious and having a bigger impact on your home and sporting life. By checking out pain with a professional such as a sports therapist, they can hopefully get you back to your best as soon as possible.

 

 

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