Tips on Recovery from Extensive Exercise
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Tips on Recovery from Extensive Exercise

A few tips:

  • Research has found that stretching after competition has no effect on recovery for most of us but stretching as a regular part of training reduces injury. So incorporate stretching into your training but do not stretch after a race.
  • Ice baths have been used in professional sports but have not shown any benefit. Warm and cold immersions are the better option. Active recovery however has an important role.
  • Replace some of the rest time with light exercise. Gentle warm down is the motto. Avoid increasing your heart to more than 20% of your resting heart rate. You are not racing anymore.
  • Compression clothing is very helpful for recovery. So put these on after training. Here are the benefits: decreased swelling during recovery and reduced soreness.
  • Nutrition: eat protein early after the competition and replace your carbohydrates. Lean meat, chicken, fish or a protein drink will do.
  • And finally, just enjoy your achievement.

 

Article provided by Professor Dr. Erik Hohmann from Burjeel Hospital

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