What are the best ways to recover after practice?

The five best evidence-based recovery strategies are foam rolling (5-10 minutes on major muscle groups), post-practice stretching (30-60 seconds per muscle), compression garments to improve blood flow, professional soft tissue work for restrictions that self-care can't reach, and quality sleep (7-9 hours) with proper nutrition.

Why is sleep important for athletic recovery?

Sleep is the foundation of recovery. During sleep, your body releases growth hormone, repairs tissue damage, and regulates inflammation. Aim for 7-9 hours of quality sleep to maximize recovery and performance.

Best Ways to Recover After Practice

Q: How long should I foam roll after practice?

Spend 5-10 minutes foam rolling the major muscle groups after practice, focusing on tight or sore areas. Move slowly and pause on tender spots to reduce muscle soreness and improve tissue quality.

Spring tryouts and practices are here! Recovery is just as important as the work you put in during practice. Here are the five best ways to recover after a tough session.

1. Foam Roll

Foam rolling helps reduce muscle soreness and improve tissue quality. Spend 5-10 minutes rolling the major muscle groups after practice, focusing on tight or sore areas. Move slowly and pause on tender spots.

2. Stretch

Post-practice stretching helps maintain range of motion and flexibility. Focus on the muscles you used most during practice. Hold each stretch for 30-60 seconds and breathe deeply.

3. Compression

Compression garments or sleeves can help improve blood flow and reduce swelling. They're especially useful after high-intensity sessions or when you have back-to-back practices.

4. Professional Soft Tissue Work

Sometimes foam rolling isn't enough. Professional soft tissue work — like the manual therapy we provide at Incline Performance Therapy — addresses restrictions and adhesions that self-care tools can't reach.

5. Sleep and Nutrition

Recovery doesn't just happen in the hour after practice. Quality sleep and proper nutrition are the foundation of recovery. Aim for 7-9 hours of sleep and fuel your body with adequate protein, carbohydrates, and hydration.

If you're dealing with persistent soreness or pain after practice, book a free phone consultation and let's get you back to 100%.

— Dr. Caleb