Please tell us we shouldn’t be jumping in ice baths as a post-workout recovery technique?
You’re in luck! There are a number of research papers out there about ice baths and the consensus is they blunt the effects of the any adaptive changes in the muscle.
What should we be doing then?
Take on some protein immediately after a workout – that should be a no-brainer, but what’s really important is to keep hydrated so the protein can actually do its job. Dehydration makes it hard for it to even get to where it’s needed, let alone repair the muscle.
Anything else?
Compression is also super-effective for recovery, whether you use clothing or have a quick post-workout swim. The hydrostatic pressure will get rid of any lactate that’s built up in your muscles, but unlike an ice bath it won’t blunt the effects of the strength training. I’d also recommend investing in a foam roller – find those sore spots and hammer them.
We never know how long we should foam roll. What do you recommend to the players you work with?
I always say to do it for five to ten minutes in total, concentrating on the outsides of the quads, hamstrings, lower back and calves. Spend 20-30 seconds on each body part, or slightly longer if you find an area that is sore and uncomfortable. It might be uncomfortable at the time, but it’ll increase blood flow to those areas to help them repair quicker.
What about stretches?
Research is inconclusive as to whether this is a good or bad thing, but in my experience light stretching helps maintain mobility, reducing the risk of injury and improving overall performance. Having said that, whether it’s foam rolling, stretching or light exercise on a bike or in a pool, spending up to 30 minutes doing any of these is a good investment of your time after training.
Is that it?
Not quite. Sleep is an essential and often overlooked part of recovery so it’s vital you get the best-quality rest. Ensure you’re in a dark room, avoid caffeine after 8pm, and avoid any electronic products (including TV) for at least half an hour before going to bed. It’s all about getting the deepest sleep possible. In fact, an investment in a good pillow and comfortable bed is an integral part of recovery and should be taken just as seriously as the rest of your training.
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