RECOVERY IS CRITICAL FOR PLAYER WELFARE
Recovery is a vital component of sports performance. It is essential for the body to be able to repair itself from the damage and stresses caused through training and competition; thus appropriate recovery must be included in any sports training programme. Recovery can increase the quality and quantity of training, reduce the risk of injury, and adequate recovery can even enhance performance.
Recovery involves a complex range of processes that include:
Nutrition
• Refuelling the muscle and liver glycogen (carbohydrate) stores.
Hydration
• Replacing the fluid and electrolytes lost through sweat.
Muscle Repair
• Producing new muscle protein, red blood cells and other components as part of the muscle repair and adaptation process.
Immune
• Strengthening of the immune system.
The above processes can be achieved through a combination of different methods including sleep, correct food and drink intake, stretching, active recovery, massage, cold water therapy (ice baths), contrast water therapy (alternate hot/cold baths) and compression garments.
Recovery is particularly important for players involved in tournaments with daily competition, as it helps their body to fight fatigue and delayed onset muscle soreness (DOMS), remain injury free, and have the ability to continue performing at its best. It is a holistic approach, working to help the players better understand the importance of recovery and the most effective ways to help them be at their best physically and mentally for each of the games throughout tournaments.
The supply of nutrition, with bananas / Nut bars (high in sugars, carbohydrates and potassium) and hydration, with a mixed isotonic sports drink to replace electrolytes and sugar also aids recovery. This coupled with the implementation of contrast water therapy. Where players are instructed to shower (warm) for at least one minute, and then in they proceeded to the ice baths to immerse themselves in the cold water for one minute. This procedure was repeated two to three times.
Alternating between hot and cold temperatures is said to create a “pump-like” action. The pump is created by the opening and closing of the veins and arteries: vasoconstriction (resulting from the cold water) followed by vasodilation (resulting from the warm water). This process allows the body to flush waste products, such as lactic acid, reduces swelling and inflammation, and consequently causes a smaller reduction and faster restoration of strength and power.