4 Tips to a Faster Recovery by Chris Phillips Compete Sports Performance & Rehab October 14, 2021 | 2 minutes, 15 seconds read As sports kick into high gear this year, recovery is a key element to maintaining performance while staving off injuries during practice and games. While playing sports can build muscle muscles, it can also break muscles down if not given enough time and rest to repair. This breakdown leads to fatigue, which can leave an athlete susceptible to musculoskeletal injuries. There are numerous ways to recover, but the most important thing is not to just go get in the car and go home straight after activity. Use these four tips to recover faster, so you can play at your best and stay injury-free. Cool down after activity Following games, practices, or heavy training, cool down with a light jog for approximately 5 minutes. Foam roll tight and sore areas such as your hips, quads, hamstrings, and calves, followed by stretching those same areas. Though dynamic or moving stretching is preferred before activity, static stretching works well following activity. Eat and hydrate Increased activity burns more calories that need to be replenished so muscles can recover, so you may need to increase the amount of food you eat. Proper hydration is also critical to recovery. Even just a 2% loss in bodyweight due to sweat loss (i.e. 3lbs for a 150lb athlete) has been shown to decrease performance. Sleep Proper sleep allows the heart to rest, as well as promotes cell and muscle repair. An athlete needs 8-10 hours of sleep at night, and sleep patterns should remain consistent. Aided recovery These include modalities and therapies such as massage, cold tubs or ice baths, electric stimulation designed specifically for muscle recovery such as the Compex or Marc Pro units, and compression boots such as the Recovery Pump or Normatech. Recovery techniques don’t have to be lengthy, difficult or expensive to be effective, but they have to be done consistently. Back-to-back games and practices can take a toll on your body leading to decreased performance and injury. Take the time and make an effort to recover faster and perform at your best. About Chris Phillips ATC, CSCS Founder and Owner of Compete Sports Performance & Rehab Chris Phillips is an Athletic Trainer and Strength and Conditioning Specialist with over 30 years in professional sports including the NHL, arena football, volleyball, men’s and women’s soccer, and is a preferred provider for the U.S. Figure Skating Sports Medicine Network He has worked with numerous hall of famers and Olympians and is the owner of Compete Sports Performance and Rehab located in Orange County, Calif. More Healthy at Home Articles The Myth of the Triple Threat Position The Triple Threat Position is a staple of basketball fundamentals, but should it be? Basketball Curriculum Continuing to Evolve The Quarantine Skills Academy is allowing athletes to take control of their own progression. Healthy Snacking Habits at Home With kids at home more than ever this season, keep these tips in mind for healthy, satisfying snacking at home. Three Softball and Baseball Drills You Can Do Indoors Focus on proper form and technique. It’s an easy way to get some quality pitching reps in even if you have no one to catch for you. 7 Essential Strength And Conditioning Exercises For Martial Arts At-home workouts are not only beneficial for all-round fitness ,but it also helps with your martial arts. Why Dance Is Good for Fitness If you’re bored of workouts or can’t face another long run, try dancing yourself fit - here’s how to get started. Close Connections Leading to Positive Impacts Continuing to build connections through a virtual medium. 3 Soccer Drills to Practice at Home Itching to play soccer inside your home? Check out these tips Using the Sports Shutdown to Recover the Joy of Sports The shutdown is discouraging BUT we can use it to rekindle our original love of sports 5 Keys to Keeping Your Kids Active and Healthy At Home Current events have required changes in our routines and cancellations of events and activities 3 Softball Drills To Do At Home All while simply using regular household items to work on their game Give Your Athlete the Gift That Will Keep on Giving But in addition to all of these good gifts, what your child really needs is a gift that will keep on giving View More Read the Original Article at Compete Sports Performance & Rehab tags in this article Athlete Athlete Health Compete Sports Performance & Rehab Parent