Best Ways to Recover After Practice

5 Best Ways to Recover After Practice

Spring tryouts and practices are here!

Last week, we talked about the things you should have dialed in to be fully prepared for the season. Today, I want to focus on something just as important: how to recover after a long day of workouts and practices.

Recovery helps your body feel better, perform better, and stay healthy throughout the season. Here are my top five recommendations.

1. Foam Roll

Muscle soreness often happens because your muscles swell after being worked hard. While this swelling is your body’s way of sending fluid and nutrients to help with recovery, too much swelling can lead to discomfort and limited performance in the following days. 

Foam rolling can help reduce some of that discomfort by improving circulation and decreasing muscle tightness. It basically pushes the fluid out of the muscles. Research has also shown that foam rolling can help reduce delayed onset muscle soreness in the days after a hard workout.

Click the link here to view a full body soft tissue program.

2. Stretch

Stretching is all about timing, and after practice is the right time.

Static stretching before practice has been shown to reduce power and performance, but once practice or a game is over, that is no longer a concern. Stretching after activity can help reduce muscle tightness, move fluid out of the muscles, and decrease soreness.

This is also a great time to work on mobility, which makes stretching an ideal post practice habit.

3. Compression

NormaTec boots are one of the most popular forms of compression therapy, but there are many great options available.

Compression helps move fluid out of the muscles, which can reduce soreness and speed up recovery. One of the best parts is that it requires almost no effort. 

Some athletes also find relief by wearing compression leggings or shirts after training.

4. Professional Soft Tissue Work

Here is a quick shameless plug for what we do.

Professional soft tissue treatments such as cupping, dry needling, instrument assisted soft tissue mobilization, or massage have all been shown to help reduce muscle soreness after intense activity.

While this option takes more planning, many athletes come into the clinic specifically to recover faster and feel better during the season.

5. Epsom Salt Bath

Epsom salt baths are one of my favorite recovery tools.

The warm water helps muscles relax and increases blood flow. The minerals in Epsom salt can be absorbed through the skin and may further help reduce muscle tension and soreness. This option takes very little effort and can still have a big impact.

Pro Tip

If you really want to maximize your recovery, combine all of these strategies and follow the recommendations we discussed in last week’s blog.

Your recovery matters. Take care of your body, and it will take care of you all season long.

-Dr. Caleb