Active Recovery Methods
These methods are important to avoid the muscles from getting stiff. No coach would want a player to take the field with Delayed Onset Muscle Soreness (DOMS). Therefore, every player must undergo active football recovery sessions.
Correct Cool Down
Sore legs after football practice sessions are an NFL or NCAA player’s worst nightmare. This is why a proper cool-down session should be in place.
Go on an easy jog around the ground, just to keep those muscles loose. After the jog, stretch out the important muscle groups. This gives instant relief to the areas that were strained during practice.
While the cool-down should be done immediately after practice, recovery workouts are to be done at least a day later. A typical football recovery workout would include special exercises and light fitness sessions. In today’s world, there are specific football recovery drills that help in flushing out the excess lactic acid in the body.
The workouts can comprise of a swim, an easy cycle, or an easy run, followed by stretching. They are never difficult, but just enough to work up a good sweat
Passive Recovery Methods
Additionally, recovery can be done through some external aids as well. However, do not think that these are alternatives to active recovery. To get the best results, active and passive recovery should be done together.
If you are in a professional team, a football recovery ice bath is a staple for any player. Ice baths have been known to reduce the effects of strains and injuries, thereby making recovery quicker in the long run.
A dip in a cool tub (around 50-59°F) for about 10-15 minutes is believed to restrict the blood flow to strained and damaged muscles. This results in lesser swelling in the area and better relaxation of the muscles.
Massages help remove excess lactic acid away from muscle groups that are difficult to stretch out by yourself. The soft-tissue mobilization helps relieve the stiffness of the strained area, allowing for better mobility and blood circulation in the area.
Whether it is a physio using a massage gun, cupping, or traditional acupuncture needles, they all result in faster recovery.
With the development of sports science, the use of special recovery tools has become popular. Many in the market can help various sportsmen/sportswomen. However, only a selected few can serve footballers.
SPRYNG is a perfect muscle recovery tool in this instance. Spryng consists of 2 sleeves, which you can adjust the intensity level and compression pattern. The patent-pending wavetec pattern helps mimic the skeletal muscle pump, thereby releasing the pooled blood in the legs towards the core. This improves blood circulation and flushes lactic acid, resulting in faster recovery. SPRYNG will help you become match ready faster.
Playing a rough sport like football requires a lot of discipline, especially if you want to play at the top of your game. Remember it is not only about building fitness, having team chemistry, and being skilled with the ball. Planning for recovery is equally important!