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4. Treat injuries immediately Hot/colds are: helpful especially for players within
Rest the injured area to help prevent further injury. a tournament environment, they seem to recover
Ice the effected area. Apply an ice pack/ice better and have less muscle soreness.
wrapped in a damp towel, for 20 minutes. Repeat Try lying on your back with your legs up against
every two hours for 48-72 hours, depending on a wall. This helps lymphatic drainage and the
severity. removal of waste products.
Compression of the injured area will help to prevent
Remember: while good recovery is a process of all
swelling.
these methods, an active warm down is compulsory.
Elevation of the injured area will help prevent
All the other methods mentioned contribute to
increasing swelling.
recovery, but should not stand alone.
Diagnosis. Correct diagnosis is important. Get
professional medical help if the pain or swelling or Timing is everything with recovery, make sure that as
the injury is not improving. soon as you have finished your game or training that
Avoid HARM for the first two days (Heat, Alcohol, you move straight into your recovery routine.
Running, Massage). At times a team or player may find they need to try
5. Rest several different methods or routines before they
Rest: Sleep is probably the most important find the one that works best for them, once you have
recovery strategy. An adult player will need between established a recovery method that works for you or
six to eight hours sleep. A training adolescent your team, stick with it. This will ensure adequate,
experiencing a growth spurt may need up to 10 best practice recovery post trainings, games and
hours sleep. However over sleeping is detrimental tournaments and is consistently followed as a post-
as it slows the central nervous system. match routine.
Rest days are vital. You should have at least one Please refer to the NetballSmart Nutrition/Hydration
day a week without training. content for more information.
6. Other means for helping with recovery
Doing an aerobic session in the pool rather than
READ MORE ABOUT NUTRITION
on the courts or on the hard ground could be
classified as active rest. READ MORE ABOUT HYDRATION