what do you do afterwards?

Discussion in 'Health & Fitness' started by tennisenthusiast, Sep 26, 2013.

  1. tennisenthusiast

    tennisenthusiast Hall of Fame

    Joined:
    Jan 8, 2011
    Messages:
    1,644
    What do you do after you are done playing in terms of stretches, routine, food, drinks, jogging, running, yoga?? to recover from soreness and/or to prevent it in advance?

    I am getting old and my body is becoming very sore the next day after playing. What do I need to do?
     
    #1
  2. BHBeguile

    BHBeguile Rookie

    Joined:
    Jul 22, 2013
    Messages:
    299
    stretch, use a foam roller on large muscle groups.
     
    #2
  3. tennisenthusiast

    tennisenthusiast Hall of Fame

    Joined:
    Jan 8, 2011
    Messages:
    1,644
    Large muscle groups like?
     
    #3
  4. r2473

    r2473 Legend

    Joined:
    Aug 14, 2006
    Messages:
    7,023
    I do runner's stretches and refuel with plenty of food and water and/or sugary drinks.

    I turned 40 this year and I'm noticing a decline in my fitness level. I find it essential to do 20-40 minute jog/runs/exercise bike on days I don't play and to always stretch after. I also do 2-3 bodyweight exercises each day (pullups, dips, and several others).

    As I get older, I'm switching from exercising for performance (progressively trying to run faster and lift more) to exercising for fitness.

    Take a page from LeeD's book. If you can keep active (like he has been), you'll stay fit. If you start letting it slide, it's going to be much harder to claw back into shape.
     
    #4
  5. Chotobaka

    Chotobaka Hall of Fame

    Joined:
    May 19, 2012
    Messages:
    2,497
    Ample protein intake, stretching and then compression make up my post tennis/workout routine. Also, spot treating injured areas with ice, as needed.
     
    #5
  6. tennisenthusiast

    tennisenthusiast Hall of Fame

    Joined:
    Jan 8, 2011
    Messages:
    1,644
    what do you mean by compression? Can you explain?
     
    #6
  7. 10smonkey

    10smonkey Rookie

    Joined:
    Dec 7, 2009
    Messages:
    260
    I would guess a wrap like an ace bandage.
     
    #7
  8. LuckyR

    LuckyR Legend

    Joined:
    Jun 2, 2006
    Messages:
    6,404
    Location:
    The Great NW
    In reality? Drive home, take a shower and go on with my day.

    Optimally I would take in some extra carbs and protein, right before the massage with this gal:

    [​IMG]
     
    #8
  9. 1 PINT glass of milk. It is one of the best simple things to take away muscle soreness after a workout. Try it!
     
    #9
  10. Say Chi Sin Lo

    Say Chi Sin Lo Legend

    Joined:
    Aug 30, 2005
    Messages:
    9,191
    Carne Asada burrito and then followed by a good dish of Alfredo sauced stuff.
     
    #10
  11. GBplayer

    GBplayer Semi-Pro

    Joined:
    May 2, 2013
    Messages:
    553
    A nice 4/500 metre swim, then a sauna.
     
    #11
  12. Brian11785

    Brian11785 Hall of Fame

    Joined:
    Dec 6, 2010
    Messages:
    1,506
    Location:
    TX
    After, say, an intense two hours of singles, usually try to get about 40 grams of carbs and 20 grams of protein in my system within 30-60 minutes after finishing. A little less than that on the carbs for doubles or for a shorter span. And then eat a good meal two hours later.
     
    #12
  13. movdqa

    movdqa Legend

    Joined:
    Sep 19, 2006
    Messages:
    8,391
    > In reality? Drive home, take a shower and go on with my day.

    Yup. For me it's usually back to work.
     
    #13
  14. WildVolley

    WildVolley Legend

    Joined:
    Jun 22, 2007
    Messages:
    5,794
    Sleep and rest. Get decent nutrition and you'll be good. Stretching after exercise is probably good for you as long as you use decent form and don't get carried away.
     
    #14
  15. Povl Carstensen

    Povl Carstensen Legend

    Joined:
    Jun 14, 2004
    Messages:
    5,755
    Smoke a cigarette.
     
    #15
  16. Raul_SJ

    Raul_SJ Professional

    Joined:
    May 19, 2011
    Messages:
    1,333
    Location:
    San Jose, California
    Are there some people who benefit from doing some jogging/running after a match?

    I have never tried it myself but I think it could help. Sort of like "cooling down"
    with a slow paced mile after running 5 miles on the treadmill.
     
    #16
  17. Soul

    Soul Rookie

    Joined:
    Sep 14, 2009
    Messages:
    124
    I changed my diet, eating fewer carbs and avoided grains such as wheat and corn. That change helped me considerably. I was less sore after tennis play.

    Later taking vitamin D3 which seems to be anti inflammatory helped sore muscles and bones too.

    I've been reading about grounding helping with reducing muscle pain and improving sleep most of the summer. Seems to be one of the latest health ideas of late. Finally got around to doing it myself this past month. I'm surprised to say the least but sleeping on grounding sheets, and after hitting placing my feet on a grounding mat helps. As mentioned I'm surprised at this, but pleased with the results. I've been experiencing little pain after hitting of late.

    A little bit of info on it ~

    "How Does Grounding or Earthing Impact Your Health?"

    http://articles.mercola.com/sites/a...refoot-on-the-earth-make-you-feel-better.aspx
     
    #17

Share This Page