Physiological recovery strategies

• Physiological recovery strategies target the body’s physical systems to remove metabolic waste products and restore energy stores.
• Cool-down activities involving light jogging and stretching help maintain blood circulation while gradually reducing heart rate and body temperature.
• For example, swimmers perform easy laps after intensive training sessions to prevent blood pooling in muscles.

Thermal recovery strategies

• Hydrotherapy utilises water-based treatments to enhance recovery through temperature manipulation and hydrostatic pressure.
• Ice baths reduce muscle inflammation and soreness following intense exercise by constricting blood vessels.
• Contrast showers alternating hot and cold water promote blood circulation and reduce swelling.
• Pool recovery sessions in warm water aid muscle relaxation and joint mobility.

Psychological recovery strategies

• Psychological recovery strategies focus on mental restoration and stress reduction after demanding training or competition.
• Progressive muscle relaxation techniques help athletes release physical tension while calming the nervous system.
• Meditation and deep breathing exercises reduce anxiety levels and promote mental clarity.
• Visualisation techniques allow athletes to mentally rehearse successful performance while physically resting.

Nutritional recovery strategies

• Nutritional recovery strategies involve optimal fluid and nutrient replacement to support physiological processes.
• Consuming carbohydrates within 30 minutes post-exercise rapidly replenishes glycogen stores in muscles and liver.
• Protein intake supports muscle repair processes and adaptation.
• Adequate hydration maintains cellular function and temperature regulation during recovery periods.