RECOVERY

Good recovery can be the difference between a player or umpire that is able to perform optimally and the player or umpire that is under powered, fatigued and troubled with aches, pains and injuries.

Appropriate recovery methods are dependent on:

The age and ability of the players or umpires.
Situation – weekly match play or week long tournament.
An individual's injury status.
The equipment and facilities available.
The level of competition.


Elements that SHOULD be included in a recovery regime are:

1.Cooling down – This should be gradual and adequate for the intensity and duration of activity. It includes stretching.
2.Rehydration – Fuid and electrolyte replacement appropriate for the intensity and duration of activity and the environmental conditions.
3.Refuelling – Eating the right foods at the right time and in sufficient quantities for the intensity and duration of activity.
4.Injury assessment – All injuries should be assessed by a medical professional to ensure appropriate diagnosis, treatment and rehabilitation.
Elements that MAY be included in the recovery regime are:

1.Hot and cold treatments – To inhibit blood flow to the muscles and any areas of injury, then encourage circulation and waste product removal.
2.Massage – To relieve muscle tension and to encourage increased circulation for waste product removal.
3.Injury rehabilitation – Specific exercises to assist with a faster recovery and return to full play.
4.Nutrition – Detailed nutritional plans specific to each players nutritional requirements, likes and dislikes and physical demands.
5.Skins or compression clothing – There are a variety of types available that give different results. Generally however, they assist with circulation, waste product removal and maintaining muscle temperature.
When talking recovery, timing is everything. As soon as the game or training has finished, move straight into the recovery routine.  You may need to try several different routines before finding the one that works best for both individuals and the team. Once you have established this recovery routine, stick with it. This will ensure good practice and consistent recovery post trainings, games and tournaments.



For more recovery information  CLICK HERE