The Athlete's Recovery Guide | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Athlete's Recovery Guide

January 25, 2013 | Z Altug

Must See Sports Injuries Videos

Athletes, you play and work out hard. Now you need to rest, recover and regenerate for your next game or training session. The best professional athletes understand this, but they also have highly trained nutritionists and trainers at their disposal. Until you reach that coveted level, you can reap similar benefits with the following simple strategies and tools to recover from intense workouts and competition

  • Get into a whirlpool, sauna or steam room to relax your muscles
  • Use meditation to clear your mind (See Rise to the Moment With Mindfulness Meditation)
  • Stretch gently in a pool to relieve excess tightness
  • Get enough sleep to allow your body to heal
  • Eat a healthy diet so your body can replenish its fuel and use essential nutrients to nourish and repair itself. Good nutrition also includes getting a good post-exercise protein/carbohydrate snack to replenish energy stores and start the repair process
  • Get a massage from a professional massage therapist
  • Use any of the following self-massage tools to help with your workout recovery
    • Cold rollers: to massage the calf muscles
    • Foam rollers: to massage the thigh muscles
    • Massage balls: to massage the leg muscles
    • Massage sticks: to massage the lower back
    • Massage cane: to massage the upper back muscles
    • Spikey balls: to massage the foot muscles
Topics: REHAB
Z Altug
- Z Altug, PT, MS, CSCS, NSCA-PT, is a licensed physical therapist and athletic performance specialist out of Los Angeles. He co-authored the 2012 Healthy Lifestyle...
Z Altug
- Z Altug, PT, MS, CSCS, NSCA-PT, is a licensed physical therapist and athletic performance specialist out of Los Angeles. He co-authored the 2012 Healthy Lifestyle...
Must See
Derrick Rose Explains How He Stays Positive
Views: 4,444,428
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,266
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,945,678

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

3 Causes of Recurring Hamstring Injuries

That Nagging Hamstring isn't the Problem - 3 Things that are Contributing to Your Recurring Hamstring Injuries hamstring injury pelvic positioning...

5 Things You Can Do to Prevent Muscle Injuries

The Future of Sports Injury Rehabilitation

Coaches: Prevent Injuries With the Recovery Management Tool

How to Treat Piriformis Syndrome

7 Ways to Fix Back Pain

Evan Gattis's Protection-Enhanced Catcher's Helmet

How to Bench Press With a Shoulder Injury

How to Train With Running Blisters

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

3 Ways to Prevent the Most Common Hockey Injury

5 Tips to Intelligently Train Through Lower Back Pain

How to Fix Anterior Pelvic Tilt

Achilles Tendon Ruptures: Prevention and Recovery

Impressive Advances in ACL Rehab

5 Bodyweight Exercises to Prevent Baseball Injuries

6 Ways to Prevent Common Sports Injuries

Outsmart Injury With These 4 Predictive Tests

4 Sports Massage Techniques to Relieve Tight Muscles

6 Steps for Recovering From a Season-Ending Injury

Pectoral Tendon Ruptures and Injury Prevention

How to Prevent Injuries With 3 Yoga Poses

Tips for Working Out With a Hand or Arm Injury

10 Ways to Fix Back Pain

The Secret Weapon Powering Stephen Curry's Resurgence

4 Strategies to Prevent Tommy John Surgery

Avoid Low-Back Pain With These 7 In-Season Exercises

Prevent ACL Injuries With This Hamstring-Focused Workout

How to Keep Your Feet Healthy On and Off the Field

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

Connective Tissue: The Key to Preventing ACL Injuries

Eliminate Elbow Pain with These 3 Methods

The 8 Most Dangerous Exercises for Your Shoulders

Bulletproof Your Body with 5 Easy Injury Prevention Exercises

2 Ways to Fix Anterior Pelvic Tilt

Predicting the Impact of DeMarco Murray's Hand Injury

Why Strengthening This Muscle May Fix Knee Pain

6 Simple Tips to Prevent Knee Injuries

How to Prevent Baseball Injuries During the Off-Season

5 Exercises to Prevent ACL Tears

What You Need to Know About Tiger Woods' Back Injury

Basketball Players: Prevent Ankle Sprains With These 3 Exercises