Athletes must remember to achieve Optimal Performance there must be a balance between training stress and subsequent recovery. To be defined, recovery is "an inter- and intra-individual multilevel process in time for the re-establishment of performance abilities." Unfortunately, despite the importance of optimal recovery within any sport, it is often inadequately addressed.  Use these strategies to plan your recovery from grueling practices and games.

Pre-Planning Your Recovery:

A well-planned, periodized training program incorporating the hard-easy principle greatly reduces the likelihood of under recovery.

Nutrition and Hydration Guidelines:

Nutrition and hydration should focus on ensuring that sufficient calories are consumed to adequately replenish energy store and that sufficient water and electrolytes are taken in to replace water and electrolytes lost during exercise.

Sleep:

Sleep is fundamental to optimal recovery, and both the quantity and the quality of sleep are vital.

Emotional and Relaxation:

Athletes should develop methods that facilitate relaxation and emotional recovery.

R.I.C.E.:

Rest, Ice, Compression, and Elevation. RICE started immediately after exercise or a minor injury can help to relieve the pain and keep the area from swelling.

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