Many of those who go to our school are athletes or participate in some type of physical activity. Usually, after physical activity, we experience a rush; then 24 hours later most of us experience something called “delayed onset muscle soreness” or DOMS for short. Feeling sore prevents us from performing at our best so here are a few ways to help athletes recover.

FOAM ROLLING

Foam rolling can help by increasing blood flow in muscles, reduce, and break down scar tissues. It can also relax muscles that are tight, improve mobility, and flexibility.

ACTIVE RECOVERY

Active recovery is performing lower intensity exercises compared to your main workouts. This method of recovery can help reduce lactic acid that has been built up in the muscles. It also allows the body to increase blood flow reducing inflammation which in turn reduces fatigue. Active recovery exercises help your body recover from intense workouts as well as keeps you in shape.

SLEEP

Sleep is one of the key components when it comes to an athlete’s recovery. Being sleep deprived affects your performance as an athlete as well as affecting your body’s production of glycogen and use of carbohydrates for your training. Sleep not only helps your muscles recover but also aids in optimal mental health. Sleep also reduces inflammation in the body. Generally, between 7 to 10 hours of sleep will be sufficient for any athlete.

NUTRITION

Proper nutrition provides energy for an athlete during their training. Eating a meal 1 to 2 hours before training that is high in carbohydrates, moderate proteins, and low fats should provide an athlete enough energy for their training. Athletes should eat balanced meals with proteins, carbohydrates, and fats to assist your body for recovery and to repair and build up stronger muscles.

Recovery is important for athletes, and taking care of our bodies is an essential step they can take to improve their abilities. These steps listed are just some of the ways athletes or those involved in physical activity can properly take care of their body in an efficient manner.