- Fluid and mineral replenishment: For each kg in fluid lost, 1L of fluid shoud be consumed. As sweat contains sodium potassium, which is important for muscle use, sports drinks and other forms of these products should be consumed.
- Food: Eating carbohydrate based foods should occur ASAP after exercise.
- Active Recovery: This involves 5-25 minutes of low intensity exercise which is lower than 40% of max H.R. Stretching should be involved in this and this lengthens muscles to pre exercise length.
- Passive Recovery: This involves rest and nutrition. PC stores are 90% replenished after 3 minutes.
- Massage: Stimulates bloodflow, is mentally relaxing and allows the athlete to identify which parts of their body are sore and more injury prone than others.
- Hot and Cold: This type of therapy helps stimulate blood flow because the blood vessels in the muscles constrict and dilate repeatedly. With increase blood flow comes an increase of healing properties, which are found in blood. It also helps flush out some of the unwanted bi-products of exercise. This encourages and increases the natural blood circulation.
- Ongoing diet: Athletes should have a balanced, healthy diet
- Ice baths- Emmersing in 9-12 degree water for 10-15 minutes. After intense exercise, there are tiny micro tears in your muscle fibre.). With this comes a small amount of inflammation. Ice baths constrict blood vessels and can help to reduce swelling.
- Beach "Wading" Recovery: It has similar effects to ice baths (with a similar water temperature). Moving water stimulates touch receptors on the skin which in-turn increases blood flow and helps the muscles relax.
All of the above techniques should be used during everday life (ongoing diet), prior to performance (Carbohydrate "Loading), during performance (short breaks in games eg quarter times, timeouts and substitutions utilises the passive recovery of PC stores) and after performance (Hot and cold, ice baths, wading etc). This will ensure the athletes are restored to their normal body condition and able to resume training or playing as soon as possible.
