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Recovery Methods For Sport

Recovery Methods For Sport

Recovery Methods For Sport: Get Back to Sports Quicker

Everything you need to know about sports recoveryWhen was the last time you did any form of exercising for the sport you play and didn’t do any cool down afterwards?

Below I want to show you a few Recovery Methods For Sport that will make a huge difference to how your body recovers after a workout

If you have just gone straight home and curled up on the sofa after running 10 miles or had an hour-long session in the gym, your muscles are not going to recover that great

And that can cause your body so many problems

And for the sake of an extra 10 minutes cooling down and stretching your muscles its just not worth taking the risk.

The Importance of Sports Recovery

Recovery Methods For Sport
If you play any sports you should already be aware of how important it is to not only train to stay fit and improve your game but also to maintain the stamina and keep your muscles from seizing up and replenished ready for your next game or training session

I have been a rugby coach for a few years now and I have seen first hand the problems that players have if they don’t stretch properly before and after training

When muscles are damaged, lactic acid builds up and makes them sore and fatigued, stretching or light jogging can help by increasing the blood circulation

And there are a few things that can help with any sports recovery which we will look into here and the recommendations that will certainly work

Tough Sport Recovery

2 rugby teams fighting for the ball in a rugby ruck
Rugby is one of the toughest sports in the world where your body literally takes a beating from the opposition

So some much-needed quality recovery is needed after gruelling training or games

You might not feel like it but even a ten-minute jog around the field or a few minutes light stretching is just as important as the training you did in the run-up to the game

Obviously, if you have a muscle injury from the battering you just took on the field then it’s best not to stretch

For the injury just remember the word “RICE”

  • R – REST
  • I – ICE

Before you try out any of these methods below just have a quick chat with your GP to see if there isn’t any serious damage to your muscles before you try them out

13 Recovery Methods For Sport

1. Hydration

A glass being filled up by water and ice
Keep hydrated before, during and after training and games

And when I say “after” I don’t mean running straight to the bar for a pint of the finest!

2. Fuel Food

Don’t go tucking into a big bucket of fried chicken after a workout as much as you want to

It’s best to eat within 30 minutes of finishing training or a match and 30g of protein and 30g of carbs are recommended to help restore that lost muscle energy

10 Best Foods For Sport Recovery

A nutritious plate of food

  • All Berry Fruits.
  • Salmon or Anything Rich in Omega 3.
  • Olives or Olive Oil.
  • Wholewheat Pasta.
  • Legumes or Beans.
  • Leafy Vegetables.
  • High Fibre Nuts.
  • Sweet Potatoes.
  • Coconut or Coconut Oil.
  • Natural Yoghurt & Milk.

3. Recovery Drinks

I personally believe that natural recovery intake is the best way to go but there are some really great recovery drinks out there today

Having an easy option to replenish that lost energy and strengthen the muscles after sports will appeal to a lot of people if they don’t have the time

So if That’s You…

>>> Check Out The Best Recovery Drinks Here <<<

4. Roller Massage

This is a great way to get the “rugby kinks” out of your lower back, or any muscle for that matter, and all you need is a foam roller

Just watch this quick video to see how to use them

>>> Check Out Some Roller Massage Sticks Here <<<

5. Light Exercise

Man wearing shorts running on the open road
All the professional rugby players use some of their free time replenishing their muscles and mind ready for the next time they have to go through hell on the field

I know the last thing you want to do on your day off is to even step outside the door let alone do any form of exercising

Don’t use your rest day just resting!

I can honestly say that the best thing you can do is get your fat ass off the sofa and go for a gentle run or a bike ride and don’t think of it as a chore

Go somewhere you don’t normally go, take your time and enjoy it taking in the views and it won’t feel like a task

You will honestly feel better for it and feel the benefits in the long run

6. Acupuncture

Acupuncture needles all around somebody's mouth
Acupuncture has been proven to be very beneficial to the recovery of muscle pains and it also helps relieve stress and increases energy

I know what your thinking…

Why the hell would I want people sticking pins in me?

It’s not that sadistic I promise!

I’m not saying you have to sit there while somebody sticks a load of needles in your face like the guy out of the film “Hellraiser”

Speak to a professional about what you need it for

7. Acupressure Mats

An acupressure mat is the best alternative to sitting there like a hedgehog that fell face first into a porcupines ass

And will certainly do your back muscle aches no end of good

It’s a foam mattress with multiple plastic discs on with protruding spikes that hit the pressure points in your back relieving of any muscle aches you might have

8. Ice Bath

Someone wearing a blue t shirt laying in a bath full of iceThis one isn’t for the faint hearted!

Have you ever tried an ice bath yourself? It has to be the most uncomfortable thing that I have ever done, but at the same time, the most effective for sports recovery

There are a few benefits of an ice bath for sports people, Such as…

  • Reduces Inflation.
  • Improves & Strengthens Your Vagus Nerves.
  • Eases The Pain in Your Aching Muscles.

Not everyone is convinced that they work though but I know for a fact that an ice-pack always works on muscle injuries when I have applied them

So it’s down to you whether or not you believe that they help with recovery

9. Rest & Relaxation


I know that I said that you should use your rest days for light exercising but you still need time to relax and replenish your energy

Take a bit of time each week to do sweet FA and get that much needed rest that your body craves

10. Don’t Over Train

A rugby player running into a tackle bag while another player holds it
Doing too much sport training these days is a huge problem as everybody just wants to be the best that they can be

But overexerting yourself can sometimes do more damage than good

If you feel like you need to stop then that’s your bodies way of telling you that you have had enough

Get the training that you need and push yourself a little but never get to the point where you can barely move afterwards

Otherwise you will be out of your next game and will have been all for nothing

11. More Sleep

A man laying in bed awake with an alarm clock in front of him on the bed
Having enough sleep will certainly improve your athletic performance

It’s recommended that an average person needs between 7-9 hours of sleep a night but if you are an active sports person then you will obviously need a little more

>>> See Why Here <<<

12. Compression Clothing

A man wearing compression clothing holding a set of yellow dumbellsNow you don’t have to slip on some compression clothing after you play any sports or training

They will actually work quite well if you are wearing them during any exercise or sports

They will keep your muscles compact and tight so that will take a lot of strain that might occur during your physical activity

Not having your muscles moving about so much will reduce the amount of damage to them

>>> See Some Women’s Compression Clothing Here <<<

13. Hydrotherapy

A Hydrotherapy pool
Hydrotherapy, or aquatic therapy can be perfect for recovering muscles that you might have

The water will give you a better resistance than just exercising on dry land but it will feel like easier work

Which can only be beneficial can’t it?

This is probably one of the best forms of sports recovery therapy without going through too much pain

Before You Go…

If you have any other methods of sports recovery that work for you I would love to hear them

Or if you have any comments at all, please feel free to leave them below

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Have any Questions or Comments?

12 comments on “Recovery Methods For Sport

Love foam rollers and those acupressure mats. I also like to take BCAA’s when I feel I have had a really good workout… not sure if that is something that is widely used during and after rugby?


Bcaa’s are not widely used during or after rugby but after I have just done a little research on them I think they could be really good for the players. Maybe that’s something I should look into, thanks


Very informative Shwni. I find when playing sports, proper fuel, hydration, and stretching are so essential. The body and mind needs all of these to be fully operative when playing a sport such as rugby (one that is so intense). I have never tried acupressure mats. They seem promising for muscle relaxation, so thank you for that recommendation.


Muscles need both exercise and relaxation to grow so it’s vital to make sure they are properly rested after an intense rugby match or training to get the full benefits of making those muscles stronger and bigger


I’ve recently started using a foam roller for my upper back both in advance of lifting weights and post lifting and I’ve found it very helpful. That being said I’ve read here and there that it is quite easy to injure your lower back with a foam roller if you don’t use it properly.

Do you find any substance in this? Or is it just a matter of doing the foam rolling properly on the lower back?


No it’s totally true that you can indeed injure yourself if you don’t use the rollers correctly so i would advise to seek advice from your doctor before hand to see if it’s ok to use, and also look up some training videos on the correct way to use them


Thank you for all this detailed info, it’s funny how you’re looking for a certain product and the internet ocean takes you to a better product you didn’t know exists.

Thanks again for sharing!


That’s very kind of you to say so, I really hope you have found what you were originally looking for here in my website


My hubby goes for acupuncture regularly and he says it helps with his shoulder aches. It’s good to know that there’s an acupressure mat. I wonder if it is as effective as an acupuncture treatment.


I can honastly say I have never tried acupuncture but these acupressure mats are amazing and have to be cheaper than going for acupuncture therapy.
Tell your hubby to try one and to let me know how he finds them


I’ve been meaning to get a foam roller for a couple of months now! I keep reading how beneficial they are. I have a question, do you like the spiky ones or the flat version. What is the difference and does it matter? Also, I never knew they made acupressure mats. Definitely, have to get me one of those too. Thanks for the great information!


Hi Linda, I find the plain flat rollers better as they do pretty much the same job but without the extra


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