Post Match Recovery - Tips for reducing stiffness and restoring energy
Tue, 13 Feb 2007 12:42
Players are not generally keen to warm-down after a match; they are sore, tired, disappointed (if they lost!) and don't have the energy or inclination to jog around and stretch for 10 minutes.
On the first week of the RBS Six Nations Ireland played Italy, England played Wales and Scotland played France - all matches won by the home sides.
Perhaps a better alternative is to focus on immediate replacement of fluid and energy. Start with water and isotonic drinks such as Lucozade, and follow up with bananas, jaffa cakes and sandwiches (with protein filings such as ham and tuna). More and more research is showing that protein should be included in post strenuous exercise feeding.
The next stage of the recovery process, that definitely works (talking from experience!), is the ice bath. Your options are either several 30-45s stints in a cold bath separated by a hot bath or warm shower or a brave 5 minute plunge to help reduce inflammation. It's tough to co-ordinate if you don't have great facilities but anything is better than nothing!
The day following a match, don't rest completely - perform 20 minutes of light aerobic exercise such as cycling, or better still, alternate between jogging and swimming widths of a pool and finish with static stretching.
Striking the right balance between training and recovery has a major influence on your fitness status and playing performance. Neglecting this principle is detrimental to both fitness and skill.
More detailed information on Recovery Strategies is available at www.fitness4rugby.com