STRENGTHENIG

Athletes can benefit from proper strength and conditioning by strengthening supporting muscles, evening out muscular imbalances, increasing mobility, correcting posture, stabilising joints, and improving coordination and peripheral abilities.

STRETCHING

Every athlete should include stretching in their daily routine. It strengthens and feeds the muscles you use frequently. Stretching can reduce your risk of sustaining more injuries when playing sports since it improves muscle and joint mobility.

ICEING

Ice can help you restrict the degree of your damage while also reducing pain and swelling. However, it does not speed up recovery and, if used frequently, may cause your healing to be delayed. When using ice right before exercising, be cautious because it can impair your balance, position sense, and muscle strength.

SLEEP/REST

Sleep is not only about duration but having a good quality night's sleep is also essential for good health. A few nights of poor sleep can quickly pile up and affect your speed, agility, and capacity to recover from injuries. To begin with, aim for a good 7-8 hours each night.

MASSAGE/FOAM ROLL

Sports massage and foam rolling has been shown to enhance circulation, encourage the evacuation of waste products like lactic acid during high intensity activity, and release and reduce muscle tension. It can also assist the body relax. All of this lessens the possibility of muscle injury and promotes recuperation.

HEAT/SAUNA

Saunas have been demonstrated to help muscles recover after intense physical activity by relaxing them and improving blood flow to the muscles. They are excellent for removing impurities from the skin and for releasing endorphins, which calm the mind and may even lessen arthritic pain.