Those looking to recover in tennis should check out the free, easy-to-read USTA Recovery in Tennis booklet downloadable at http://assets.usta.com/assets/1/dps/...%20VERSION.pdf
Among the areas covered include the following:
• Nutritional Aspects of Tennis Recovery
• Heat and Hydration Aspects of Tennis Recovery
• Psychological Aspects of Tennis Recovery
• Recovery Aspects of Young Tennis Players
• Physiological Aspects of Tennis Recovery
• Musculoskeletal Injuries/ Orthopedics Aspects of Tennis Injury
• General Medical Aspects of Recovery
• Coaching Specific Aspects of Recovery
There are a lot of myths and outright falsehoods about recovery, and the USTA does a pretty good job of reviewing the best available data.
Here are some samples:
"As little as a 2% loss in body weight, due to dehydration, can have a major negative effect on muscle strength and power."
"Having recovery drinks and food that contain sufficient levels of sodium is helpful for a number of purposes:
- Replaces the sodium that is lost in sweat
- Stimulates glucose (energy) absorption by
- Increases the athletes drive to drink
- May reduce the symptoms of exertional
heat cramps, exertional heat exhaustions
and exertional hyponatremia."
"1. Optimize Nutritional Status
Regularly checking nutritional status via blood, body composition and urine
analysis by a trained professional is recommended at least once per year.
2. Carbohydrate Intake
Consume 30-60 grams of carbohydrates per hour of play.
3. Protein Intake
Consume 6-20 grams of protein immediately post-training or
4. Timing is Important
Start your nutritional recovery within 45 minutes of finishing your training
session or tournament match."
"DELAYED ONSET MUSCLE SORENESS (DOMS)
DOMS arises from the damage and repair processes that result from unaccustomed exercise with a high eccentric focus. The duration of DOMS is directly related to the exercise overload, amount of tissue damage and the fitness level of the athlete. Typically pain is at its peak between 24-72 hours, but it can last as long as 10 days."
Although massage does feel good and provides a sensation of reducing tight
muscles, little scientific evidence is available to support claims such as improved blood flow, improved muscle strength, or significant reductions in muscle soreness. However, many studies have shown an improvement in psychological factors such as mood and well-being."
Although sleep is an area that is not yet well understood, it could be the most important form of recovery. A good night sleep between 7-9 hours provides invaluable adaptation time to adjust the physical, neurological, immunological and emotional stressors that are experienced during the day."