The Importance of Recovery

Proper recovery is the most important component of any training program for an athlete.

Failing to properly recover from your game or event can lead to many issues, including:

  • Reduced performance
  • Decrease in training capacity & intensity
  • Consistent feeling of tiredness, lack of energy & motivation
  • Muscular & Joint pain and tightness
  • Increased incidence of niggles and injury

It can be easy to skip following a structured recovery regime as it may feel too time consuming, or that you think that time will heal all. A good recovery program does not need to be too complicated or time consuming - the key is consistency.

Here are some simple tips to help your recovery;

Get Adequate Sleep

You should aim to get at least 7-8 hours of uninterrupted sleep per night. Sleep time is when the body is able to perform all of its recovery functions, including repairing the damage caused during activity. Failure to get sufficient sleep prevents these recovery functions occurring.

Keep Moving

It can be easy to think that the best course of action following your event is to rest, but getting some gentle exercise in the following day will significantly improve the bodies ability to recover. It can be as simple as taking a short walk or light run followed up with some quality stretching. Alternatively activities such as swimming or yoga can be extremely beneficial in the recovery process.

Good Nutrition

For the body to perform its required recovery functions it needs all of the right macro- and micronutrients for the repairing to occur. Ensuring that you are consuming a well balanced diet containing lean meats, vegetables, fruits and nuts will ensure the best opportunity for the body to repair itself.


Fluid loss can happen very quickly particularly in sports such as soccer and rugby, or in more humid and hot conditions. It is critical to make sure that you are taking on enough fluid daily to reduce the likelihood of dehydration. A guide to how much water you need is 30ml per kg of bodyweight per day, with additional required during and after physical activity. It may be beneficial to also consume fluids that contain carbohydrates and electrolytes to replace those lost during activity.

Regular Remedial or Sports Massage

A good remedial treatment will help address any areas of tightness, providing improved healing times through increased blood flow to tissues. Improved range of motion will result in less painful and more efficient training on your return to activity. Your therapist will also be able to provide you with advice on how to improve strength and mobility to further improve your performance.

If you need any assistance to help you recover from your training workload, or discuss a treatment plan to suit your needs, contact us today or book your next Remedial Massage Online now.

I look forward to being part of your training team and to support you reach your goals.

Categories: Sports Massage, Remedial Massage, Recovery