After a match?

[Bottle Rocket]

Hey guys,

I played a 2 hour long match with a friend this past Saturday morning. I felt "fresh" and energetic during the whole match.

Towards the end of most of my matches I don't feel so great, not my stomach, but my head. Sometimes I have a headache right after playing or later on that day. The day after (today) I feel slow and weak. If I had to play another match right now I wouldn't be able to raise my elbow. If I go for a 30 minutes jog or something during the weak I never get those feelings afterwards.

I drink lot's of fluids before, during, and after a match. I drink bottles of water and Gatorade. I eat peanut-butter sandwiches and things like that before the match.

What should I do AFTER a match to feel good later on and the next day? What kind of movements or foods should I be eating? Any other tips? Any comments would be appreciated.

 

[PM_]

Hmmm, hard to say what's causing the headaches. Could it be light-headedness from an improper oxygen intake???
I'd like to say take an aspirin but that would be bad advice. You are probably not replenishing the lost energy you've used consumed during your matches so I suggest you eat a good meal with a good source of protein supplied.

As for your arm/elbow, try stretching afterwards.

 

[Bottle Rocket]

Thanks for the reply PM.

What about legs and things like that... My legs aren't totally recovered the next day. Obviously I am not in the best condition possible, but what can I do to help? Is stretching everything recommended?

What should I eat after playing?

 

[Midlife crisis]

Thanks for the reply PM.

What about legs and things like that... My legs aren't totally recovered the next day. Obviously I am not in the best condition possible, but what can I do to help? Is stretching everything recommended?

What should I eat after playing?

Your day after recovery will depend a lot on how well conditioned and used to that type of exercise you are.

Stretching can help, but not as relief from day-after soreness. Stretching seems useful primary for injury prevention. Only stretch after you are warm - it has been shown to negatively affect performance and potentially be injurious if you do it when your muscles are cold.

As far as eating after playing, a ratio of protein to carbohydrates from 1:4 to 1:10 will be about as good as you can get. Eat quality foods within 15-30 minutes after you stop to give your body the most time to recover and refuel.

 

[Saito]

Honestly, it might not even just be what you do prior to the match. Do you live a healthy lifestyle (bear in mind I'm not making any assumptions, just trying to find out more about your condition in order to figure out the cause)? By saying this, I mean things like "Are you resting well?" or "Is your diet providing you with a good amount of energy and nutrients to maintain an active lifestyle?"

I know there are plenty of people who go out to the courts, play matches (short and long), and finish up feeling just fine, and they don't live a healthy lifestyle at all (they don't eat right, or intake excessive amounts of recreational substances (legal or illegal)). But everybody is different. Maybe there's something your missing. More information could probably help all of us give you better advice. Your age, level of play, diet, and whatnot...

 

[PM_]

Thanks for the reply PM.

What about legs and things like that... My legs aren't totally recovered the next day. Obviously I am not in the best condition possible, but what can I do to help? Is stretching everything recommended?

What should I eat after playing?

NP, and like midlife said be sure to stretch while your muscles are still warm-which means straight after your match. Just hanging around the court, lying down and stretching all the affected muscles will be worth the effort.

I forgot to ask: do you have seasonal allergies? Could this be causing the headaches? If not, then just eat a good meal. Usually I like to eat pasta at least a couple of hours before a match as they provide plenty of carbs and energy and after a match is entirely up to you, what you feel like eating. Just eat sensibly and fill that stomach!!!!

 

[vin]

I used to get headaches after practicing serves and sometimes after tough matches. I've actually gotten a few migraines as a result too.

There's a such thing as an exertion headache which you can get if you overextend yourself.

For me, I have two theories as to why I was getting headaches. First, I was bending too much on my serve which required a lot of energy to straighten out when pushing into contact. That coupled with holding my breath didn't fare well. Second, I work at a computer all day and that combined with tennis means that my upper back and neck are almost always tight.

 

[Bottle Rocket]

I am an engineering student... I probably don't have the healthiest lifestyle. I get enough sleep, but I am not on a consistant schedule. During the school year I usually only get to play on weekends, but I run during the week and sometimes get to hit a few balls around. I am not playing competitively.

I do have allergies.

I need to work on my diet, but it's been getting better. I will try and stretch after a match.

Thanks guys!

 

[ttwarrior1]

ive never been a fan of eating before a match. I like having what i call clean blood flow with no disruptions

 

[mary fierce]

"Improper oxygen intake"...what's that!! Not aware of such an entity. People without significant lung or cardiac disease don't have problems with "oxygen intake." Probably worthwhile to check blood pressure while having one of these headaches.