Recovery

Discussion in 'Health & Fitness' started by dolphinsrus, Aug 27, 2013.

  1. dolphinsrus

    dolphinsrus New User

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    I am aware I am not in my twenties anymore, but I played three sets yesterday and my knees and back are sore. Any recommendation on the best way to avoid soreness and get a fast recovery? Today I am having another match.
     
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  2. ollinger

    ollinger Legend

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    Playing on consecutive days does not allow joints, such as those in your knees and back, to recover and heal damaged surfaces. Bad idea. I haven't been in my twenties for about 30 years and have no joint issues whatsover presently; I never play on consecutive days, which I suspect might be helpful in keeping me free of pain.
     
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  3. rk_sports

    rk_sports Hall of Fame

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    Maybe an ice bath ... like Sam Querrey took after his full body cramps after his match at Winston-Salem.. he was ready to play next day..
    although he is in his 20's
     
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  4. Qubax

    Qubax Professional

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    Yeah Ice bathes are good
     
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  5. Chas Tennis

    Chas Tennis Hall of Fame

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    The are a few common knee injuries that account for most complaints with tennis players. There are many recent threads on these knee issues.

    Where is your pain?

    Google - knee injury illustrations
     
    #5
  6. r2473

    r2473 Legend

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    When you find the "magic bullet", be sure to let us all know.

    One thing you can try is exercising daily. This won't make consecutive days seem so bad. Your body will be used to it. But you will feel bad before you start feeling good. It works in the long run though.
     
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  7. torpantennis

    torpantennis Legend

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    Eating, a lot of eating, more and more of eating, huge amount of eating. Your body cannot repair the micro tears and wear without building blocks.
     
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  8. Qubax

    Qubax Professional

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    You do need to repair, but it's important to eat the right things.

    If I ate Pizza and Snickers bars for 3 days and played I would be soooo much worse then if I hate at home in a healthy manner for those same 3 days.
     
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  9. LeeD

    LeeD Bionic Poster

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    Light, full stretching after play is recommended.
    Then, before play, light partial stretching.
    If you really play HARD for 3 singles sets, it's normal to be sore the next day. Sore doesn't mean you can't play, it only means you feel the effects of the day before.
     
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  10. WildVolley

    WildVolley Legend

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    I hear that anabolic steroids can reduce your recovery time. This should help with muscle soreness but won't have an effect on joint soreness.
     
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  11. tennist

    tennist New User

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    especially when one is not younger plays a vital role the physical training. This is for the prevention of accidents, otherwise to order of the day, and for the physical well-being in general.
    Of course done well, jog of the Sunday hurts! Even more so it must be a rule, gradually, without straining too much, steady, balanced that is you are looking to train all muscle groups. es. A workout apparently done well, constant, which consists of three weekly sessions including the jogging, it can give rise to problems cartillagine the knee, if you have not trained the muscles of the quadriceps.
     
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  12. KitinovR

    KitinovR New User

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    I recommend a good sleep ,relaxation and best thing is to have a back massage .
     
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  13. Sentinel

    Sentinel Bionic Poster

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    What about Human Growth Hormone (in addition not as a replacement to steroids) ?
     
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  14. Sentinel

    Sentinel Bionic Poster

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    Bacon is the basic building block, as one amigo would say. The more the better.
     
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  15. luishcorreia

    luishcorreia Professional

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    Take a day off between matches and on the rest day do a small and slow recovery run to take the lactic acid out is the muscles and all the oxidants ... 15 to 20 min. Do I've on knees and stretch
     
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  16. 3fees

    3fees Hall of Fame

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    Gatorade 1-2-3,, Prime-Perform-Recover

    :)
     
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  17. jk175d

    jk175d Semi-Pro

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    I started drinking whey protein shakes immediately after playing and found it significantly improved my recovery. Worth a try! It's important to consume it right after playing, don't wait to go home and take a shower.
     
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  18. Vlad_C

    Vlad_C Semi-Pro

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    Here's what I do, and it all works well for me:

    Eat plenty of carbs before going out to play.
    Stretch before AND after a match.
    Drink plenty of Gatorade during the match.
    Have a protein+banana shake right after finish play.
    Eat A LOT of protein. For me, beef works best. Chicken is ok too, but for some reason beef works a lot better for me. I don't know, maybe its all those growth hormones they feed to the cows!
    Sleep as much as possible. At least 8h. If you can do 10h, even better.
    For joints, I take a collagen+glucosamine pill/day. This works great for me, but it's not a magic bullet that's going to fix joint pain overnight, you have to take it regularly every day for at least a month before you'll feel the benefits.

    Anyway, those are the things that I do myself.
    Disclaimer: I am not a doctor and I probably have no idea what I'm talking about, so don't do what I say. Always talk to your doctor before doing anything at all. Etc, etc...
     
    Last edited: Sep 13, 2013
    #18
  19. 4sound

    4sound Semi-Pro

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    Soreness in the muscles is typically caused by lactic acid. Eating some carbs (preferably complex carbs) within 30 min after play can buffer lactic acid to muscles up to 70%. I've also found Cytomax recovery drink works well for me.

    Someone commented on eating a lot of protein. Your body can only process so much protein per day. The rest is passed or sits in your gut.
     
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  20. Lack

    Lack Rookie

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    I always take an ice bath after playing several sets
     
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  21. SwankPeRFection

    SwankPeRFection Hall of Fame

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    I have to agree with this. I don't stretch much before or after, I just make sure I warm up with a jog before and warm up on court before aggressive competitive play. I drink/eat a lot of protein after playing. It help stave off the soreness, but so does a ton of potassium for me. If I ever had issues with soreness anytime, for some reason a bottle of Muscle Milk Light would fix it in 30 minutes to 1 hour. For me it was a magic bullet... I think it was the high potassium and protein in it. Since switching to a different drink (EFS), I've not had to do too much with potassium after the matches, just eat some protein afterwards and it's fine. Eggs seem to be a pretty easy protein for me to get into my system and milk too. I also eat carbs and a bit of protein before I play... maybe about 1.5 hours before I play so that I don't play hungry, but I don't eat too much on that mean, just enough to have something. Sleep is also pretty important I've found out. Without a lot of sleep, I can't play well.
     
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  22. luishcorreia

    luishcorreia Professional

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    Yesterday i played an intense three set match. This mourning my legs where killing me. I went to the gym and did a 20 minute run and some light leg press and leg extension. I feel fine now. Sometimes you have do to recovery WORK to get better. Just needed to eliminate the lactic acid and all that residual cellular material as a result of muscle degradation from the exercise
     
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  23. Ronaldo

    Ronaldo G.O.A.T.

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    Anyone still use a foam roller and/or that massage stick to alleviate soreness?
     
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