How do you recover after a match?

megamind

megamind

Legend
Last edited by a moderator:
u shouldn't need to do anything to recover. Prepare better before. I made a post years ago how to cure tennis elbow and it works. I tried but gave up. So i only help my teammates when they ask.

But if you really need recovery. U need to drink water with lemon or lime with sea salt. Take glucosamine, manganese, yes manganese and in higher than normal doses. Take hot and cold shower. Drink pickle juice. a roller is good, but i use it before tennis. I even sometimes take it with me.

I drink water with pickle juice, cayenne pepper, lemon, lime, apple cider vinegar and salt during my matches, but usually not much since i dont need it
 
Hydration, stretching, light exercise, and food (depending on the time of day, I'll try to follow up with a balanced meal).

The thing that's made the biggest difference is the stretching. I especially stretch out my shoulder (always hang from a bar for at least 45 seconds after I've played), and I've started to do hip and rotator cuff exercises after I've played.
 
I have a glass of chocolate milk as soon as I get home. Then I take it easy for the rest of the day. Put my feet up, take a cool soothing shower, rest for 2 or 3 days if possible. Have a nice big meal w/protein later on.
 
I do stretching in a hot shower asap after finishing. However, in the p.m., right before bed, I do 15 minutes of dynamic stretching. I find that stretching right before bed is a powerful way to reduce or eliminate stiffness when getting up the next morning.
 
1stVolley said:
I do stretching in a hot shower asap after finishing. However, in the p.m., right before bed, I do 15 minutes of dynamic stretching. I find that stretching right before bed is a powerful way to reduce or eliminate stiffness when getting up the next morning.
Click to expand...

I do this sometimes. It helps a lot.
 
McLovin said:
This:

plus this:


Also...

Ugh. I slept hard Friday night. As a result, I slept wrong and didn't correct in the night. Woke up w/ a pinched nerve in my neck, and am still dealing w/ it this morning. Need a good back/neck correction...
Click to expand...
Time for 1-2 beers. IPAs have a natural anti-inflammatory effect due to the hops :-)
 
d3c64ef7-8faf-4807-8f28-7bd914ed22c7_3.52ef4e400b4a0f9edb90b3e16b34889e.jpeg
 
None.

I dont stretch pre sports either.

The need for either is actually nutrition related.
 
R1FF said:
None.

I dont stretch pre sports either.

The need for either is actually nutrition related.
Click to expand...

The fact that the need is created because of the nutrition doesn't mean that stretching won't have a positive impact. Even if you are getting 100% of the nutrients you need through food.
 
FedGR said:
The fact that the need is created because of the nutrition doesn't mean that stretching won't have a positive impact. Even if you are getting 100% of the nutrients you need through food.
Click to expand...

Considering most people dont & dont know how to get 100% nutrition thru food, you cant accurately make your assertion that stretching is beneficial.

Stretching gives people a false sense of security imo.

The inflammation starts in the kitchen. The sports just amplify the abuse / increase wear & tear.

A healthy human is naturally pretty limber. And stretching past that point loosens things that that didn’t need further loosening.

Stretching an already malnourished human doesn’t actually fix the core issues that lead to most of these injuries. I know far too many yoga nuts my age that are broken down shells of their former selves. They cant even play sports anymore.
 
R1FF said:
Considering most people dont & dont know how to get 100% nutrition thru food, you cant accurately make your assertion that stretching is beneficial.

Stretching gives people a false sense of security imo.

The inflammation starts in the kitchen. The sports just amplify the abuse / increase wear & tear.

A healthy human is naturally pretty limber. And stretching past that point loosens things that that didn’t need further loosening.

Stretching an already malnourished human doesn’t actually fix the core issues that lead to most of these injuries. I know far too many yoga nuts my age that are broken down shells of their former selves. They cant even play sports anymore.
Click to expand...

You don't need to stretch past that point, you only need to be able to stretch to that point (or a bit before). The average person that sits on a computer 8 hours per day will benefit from stretching no matter how healthy they eat. Most professional athletes stretch very often and when they don't, they get athletic massages that serve the same person. These athletes have access to the best nutritionists and food and they still spend a lot of time from their busy day to stretch.

The yoga nuts are a very small subcategory and can't challenge the effectiveness of stretching. People get injured by doing things incorrectly and yoga is one of them but that doesn't say anything about stretching. You can kill yourself by drinking too much water but that doesn't mean let's stop drinking water.

Ultimately I get what you are saying that stretching doesn't fix core issues but that's not the intention.

From somebody that has greatly benefited from post-training stretching. :)
 
FedGR said:
The average person that sits on a computer 8 hours per day will benefit from stretching no matter how healthy they eat.
Click to expand...

“The average person, if eating healthy, wont need to stretch no matter how many hours they sit”

There, fixed it.

Tho, one could argue, that a human that sits at a desk for 8 hours a day isn’t the definition of “healthy”. And stretching isnt going to be their solution. Being more active is the cure. Stretch or not, sitting that long probably isnt how humans were meant to live.


. Most professional athletes stretch very often and when they don't, they get athletic massages that serve the same person. These athletes have access to the best nutritionists and food and they still spend a lot of time from their busy day to stretch.
Click to expand...

Former pro athlete here.

Had world class trainers & nutritionists. Used to need 3-4 massages a week to maintain my body leading up to events.

Knowing what I know now? I know how wrong those trainers & nutritionists were. And how much money was wasted on massages.

Im currently almost 40, pushing my body harder than ever, and Im never sore nor do I stretch.

The intention should be fixing the core issue. Mainly because the results are night & day. Gawddamn if I knew in my 20’s what I knew now.
 
R1FF said:
“The average person, if eating healthy, wont need to stretch no matter how many hours they sit”

There, fixed it.

Tho, one could argue, that a human that sits at a desk for 8 hours a day isn’t the definition of “healthy”. And stretching isnt going to be their solution. Being more active is the cure. Stretch or not, sitting that long probably isnt how humans were meant to live.




Former pro athlete here.

Had world class trainers & nutritionists. Used to need 3-4 massages a week to maintain my body leading up to events.

Knowing what I know now? I know how wrong those trainers & nutritionists were. And how much money was wasted on massages.

Im currently almost 40, pushing my body harder than ever, and Im never sore nor do I stretch.

The intention should be fixing the core issue. Mainly because the results are night & day. Gawddamn if I knew in my 20’s what I knew now.
Click to expand...

Do you have a topic somewhere detailing your experience? I would love to read more on this.
 
If I play in the middle of the day where it’s straight up hot and the UV Index is very high, I would take a quick ice bath before a shower.
 
I am in my fifties with an arthritic knee and I take Ibuprofen before the match for its anti-inflammatory effects - two pills before singles or one pill before doubles. My club has a sauna and steam room and I’ll use them after singles matches especially in the colder months (we play outdoors all year in Southern California). If I play in the evening and have a singles match the next morning, I’ll take a hot bath with Epsom salts at home. I also have a Hypervolt portable percussion massager that I’ll use on sore spots before I go to bed. I don’t drink alcohol if I have a singles match the next day, but will drink with dinner if I’m only playing doubles.

It works because I play everyday - singles four times a week, doubles thrice and on the days I play doubles, I often do drills with a friend or take a coaching lesson in addition. I’ve found that the more I play, the stronger my leg and back muscles are and I have less injuries and my joints are less sore. When I’m playing less due to travel (not an issue right now), I get more sore and feel weaker and am more prone to muscle pulls. So, my advice to ageing weekend warriors is to play more and not less.

I play with a hybrid gut/poly string job and it is comfortable enough for me to play daily on hard courts. I change strings every 15-20 hours and change my shoes every 50-60 hours (used to be about 70-80 hours for Barricades which Adidas stopped making☹️) and this is crucial for avoiding lower leg injuries also as I find that my knees and feet get sore and the shoe midfoot support is lacking once the shoes start feeling soft/roomy even if the outsole is in great shape. Lastly I wear the most cushioned socks I can find which are Thorlos.
 
Last edited:
You must log in or register to reply here.
Back
Top