Training Recovery Tips For Student Athletes

Recovery – or taking time for your body to repair and rebuild after demanding activity – is vital to athletic success.Too much physical exertion can lead to injuries. To fully recover after intensive exercise, our bodies need a minimum of 1-2 days per week of rest. These rest days should be free from all strenuous activity

So what should you do? 

  • Get Sleep: Ample sleep is crucial to the healthy physical development of young athletes. Growth hormones are released into the body during sleep. These hormones manage muscle growth and repair, bone formation, and fat-burning capacity. Athletes need at least nine hours of sleep a night to allow their bodies to recover from activity. Lack of sleep can directly decrease performance.
  • Hydrate: While most athletes understand the importance of game day hydration, good recovery day hydration is just as vital. Water helps with more efficient nutrient uptake and aids in faster recovery.
  • Eat Well: Proper nutrition during recovery aids the body as it heals and replenishes its energy store for the next big energy burn.
  • Stretch: Tight muscles and trigger points can hinder our performance. By taking time to stretch or foam roll, athletes can release muscular restrictions and reduce their risks of in-game injury.
  • Have Injury Maintenance: Athletes should use rest days to care for injuries. Ice, heat, or compression can be applied to facilitate healing.

If you’re noticing that you’re feeling run down, your performance is suffering, you’re getting sick more often, and you keep getting injured, it’s time to change your routine. Take time off, dial back your intensity, cross-train to add variety once you’re adequately rested, and call us to treat any injuries.

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