Their use will depend on the type of activity performed, the time until the next training session or event and equipment and/or personnel available. Some of the most popular recovery techniques for athletes include hydrotherapy, active recovery, stretching, compression garments, massage, sleep and nutrition.
There is not a single protocol to apply in post-exercise recovery. Based on the available evidence, we have identified a mnemonic entitled the 4R's which stands for Rehydrate, Refuel, Repair, and Rest.
Recovery Habits
The best way for basketball players to bounce back after a tough game and remain injury-free is to practice proper recovery techniques. This includes active recovery, foam rolling and massage, ice baths, and proper hydration and nutrition.
Typical active recovery activities include walking, swimming, cycling, jogging, yoga, or active stretching (Ortiz et al.
Some of the most popular recovery techniques for athletes include hydrotherapy, active recovery, stretching, compression garments, massage, sleep and nutrition.
So, in summary, professional athletes DO NOT heal faster than the average person. However, what they do have are: above average eating habits, adequate time to heal, and immediate access to medical professionals for an early diagnosis.
Similar studies were performed by other researchers with the consensus that approximately 48 hours is enough recovery time for trained strength athletes to recovery. It was noted that athletes over the age of 50 needed additional recovery time to match baseline strength efforts.
A 2019 ESPN report cited five NBA athletic training staff members who separately noted that players netted an average six hours of sleep per 24 hours, this figure combining nightly sleep and pregame naps.
In recovery, it is essential to focus on the 3 P's. What are the 3 P's of recovery and how can you identify them in your life? Lately I have been reflecting on my own recovery journey and on what has kept me inspired to recover for all these years.
The Three C's of Dealing with an addict are: I didn't cause it. I can't cure it. I can't control it.
Recovery is defined as returning to a better state, while rest is defined as inactivity. In other words, having a rest day would mean that you plan on being inactive and not partaking in much physical activity for that day.
Aim for 20-30g protein every 2-4 hours throughout the day. This will support recovery by keeping your intake of amino acids steady. Focus on natural, complex carbs from wholegrains, potatoes and root vegetables, and fruits as these will deliver important vitamins, minerals, and fibre.
The Optimal Time for Muscle Recovery
The recommended time for muscle recovery is 48-72 hours. This will depend on your body composition, diet, physical activity, and strength.
It's because they are usually in excellent physical condition. So when they do have an injury they are able to heal faster. That's why it's important for everyone to incorporate physical activity into their lives. A strong body can typically heal quicker after an injury.
What Are the Most Common Sports Injuries? Believe it or not, basketball actually has more injuries than any other sport, followed by football, soccer and baseball. Common sports injuries include hamstring strains, groin pulls, shin splints, ACL tears and concussions.
According to Fell and Williams [3], an older athlete may require a more extended post-exercise recovery period compared to a younger athlete with a similar performance level when applying the same training load.
Athletes should ensure they are consuming water, electrolytes, and some form of protein after training and competition to speed up their recovery. Everybody has different specific needs, so be sure to check in with your healthcare provider if you need guidance on how much is enough.