4 Solutions for Sore Muscles
2/15/2021 - Jami Lewin - Racquets & Paddles
Every serious athlete knows that recovery time can be just as important as time spent strength training and out on the court. Here are a few ways to combat sore muscles that will help you to recover quickly and more fully.
1. Drink More Water
As with many other health conditions, one of the simplest ways to encourage healing is hydration. Be sure that you are drinking plenty of water before, during, and especially after training and matches to replenish and rehydrate your system.
And, no, drinks that just contain water as a base do not count. You are always better off skipping soda, juice, and caffeinated drinks and replacing them with extra cups of water to go with regular meals.
2. Always Stretch Before and After Playing
Both your warm up and cool down stretch are an important aspect for recovery. Although it may be tempting to jump right into a heated match and to dash off of the court once the game is through, you should not skip out on pre and post game stretches.
Stretching before playing is key for avoiding injuries, while stretching afterward is key for faster muscle recovery.
3. Make Time for a Tennis Ball Massage
It should come as no surprise that regular massages are beneficial for recovery. What may be surprising, however, is some of the ways that you can bring the benefits of a massage home from the tennis courts every single night.
One method only requires a tool that you most certainly have with you: a tennis ball. After a ball has deflated too much to be useful on the court, you can keep them around to assist with a self massage and stretch session at the end of the day. From a bridge position on the floor, placing one or two tennis balls beneath your shoulders and rolling slowly side to side and up and down is a great way to release tension and soreness from the back and shoulder muscles.
3. Take Your Massage Up a Notch with a Theragun
Another option for a massage that utilizes a tool that is much more sophisticated than an old tennis ball is a Theragun Massage Device from Therabody.
These handheld, wireless personal massage tools are great for both pre-match warm up as well as relaxing muscles after a hard workout. They come in a variety of sizes (from mini to Pro), but all are small enough to be carried in a regular gym or tennis bag.
These simple machines are easy to operate with just an on/off switch and one other button for changing between speeds. Meanwhile, the multiple attachments for the device offer different sizes, shapes, and firmness to give you a variety of options for the intensity and feeling of your massage.
If you are not able to visit a professional massage therapist on a regular basis, we highly recommend this device to help your sore muscles feel better between matches.
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