By Mike Buonopane
New England Free Jacks Head Athletic Trainer
Rugby is one of the most physical games on the planet. Our players are constantly pushing their themselves as hard as they can when they’re training in the gym, practicing on the pitch, and playing under the lights at Veterans Memorial Stadium.
To keep their bodies feeling fresh throughout the season, they need to put an emphasis on their recovery efforts. There are several steps our athletes take depending on what part of the season it is, what activity did they just complete, and even what position they play. However, I’ve narrowed down these 5 Steps to Recovery that anyone can use to help their body heal after a tough training session.
- Sleep – Sleep is the most important part of recovery, especially for athletes. It’s important to aim for 7 to 9 hours of sleep each night to recharge the batteries and be ready for the next day.
- Nutrition – Maintaining a healthy diet is always a good goal to have but replenishing your body with nutrient dense food after a workout or game is vital. Make sure you have a high source of protein (chicken, fish, lean meat) to help your muscles heal.
- Supplements – There are a wide variety of supplements that can help with recovery. The ones we recommend for our players are Whey Protein, HOTSHOT for Muscle Soreness, BCAAs, and Creatine. HOTSHOT Muscle Soreness is a go to for our guys because it helps with muscle soreness recovery in a way other products can’t: by targeting the neurological cause of that lingering soreness.
- Mobility – Making sure your muscles are ready to go by your next session is critical. Maintaining the proper balance of tension and elasticity is key to avoid injury and maximize performance. Incorporating post-workout cool down, soft tissue work through massage or self-controlled myofascial work (Foam rolling or Percussion gun) and stretching is a cornerstone of active recovery.
- Compression – Using Compression machines, such as Normatec, can also aid in recovery. They work by improving movement of lymphatic fluids out of your muscles, sending blood flow back into the area to remove waste products and reduce inflammation.