How to recover after playing paddle tennis and avoid injuries
Do you suffer muscle discomfort when you play paddle tennis or do you feel very exhausted after a match? You are not alone! There are a series of factors that affect our performance and recovery after playing this racket sport.
In this article, we will analyze what are the 7 most effective techniques according to science to recover muscles faster. Let's start!
Why do so many people play paddle tennis?
Before knowing what to do to feel like a truck ran over us after exercising, there is something you should know.
Much of the global success and growth What this sport is having is due to several components, such as social, ease of learning and accessibility.
The physical effort required to play it at an amateur level may be less than other racket sports such as tennis, squash or racquetball.
For this reason, many people tend to see this sport as a way to have fun with friends and family and not as a demanding physical exercise.
This is why the vast majority of people who play padel barely warm up or stretch before or after playing. As a consequence, this causes pain or accelerated fatigue that often takes days to disappear.
And, regardless of the level at which you practice this sport, it requires a minimum physical condition.
But don't worry, because we are going to share with you 7 simple guidelines that you can follow to speed up your recovery, avoid injuries, and even improve your sports performance.
Sounds good, right? Keep reading because it gets interesting!
Drink enough water
Try not to replace mineral water entirely with energy drinks or soda.
The American College of Sports Medicine recommends drinking 500 milliliters of liquid 2 hours before Play sports and continue drinking water frequently while exercising.
Try to drink water that is fresh, instead of very cold. Drink ice water It can put your health at risk.
Watch what you eat before and after each workout
In general, eat as varied and balanced as possible. Avoid the processed food, prioritize the consumption of fruits and vegetables rich in fiber and water, and healthy fats.
On the other hand, to repair damage and accelerate muscle growth, after having trained, eat 20 to 40 grams of protein and 1.2 g of carbohydrates for each kilo gram of body weight per hour of physical training.
Complement your diet
Unfortunately, the food we eat today barely provides us with the necessary nutrients to give our best in each game.
Hence, sports supplements are a great way to complement (not replace) our healthy diet.
For example, the protein powder, whether from buttermilk or vegan, accelerates muscle growth and shortens post-workout recovery.
How good the shower feels after training!
Studies show that contrast baths – alternating the temperature of the water, from warm to very cold – can help reduce muscle soreness after exercise.
This is because the temperature changes of the contrast shower, stimulate the contraction and dilation of blood vessels, modifying the heart rate.
Sleep like a groundhog
It is an open secret that we usually sleep poorly and little and this delays our muscle recovery, according to one research.
This is even more important for those people who play at high intensity or very continuously, for example in a tournament.
It is especially these players who should sleep more, even more than 9 hours a day, to give enough time for your muscles to recover.
Give you a therapeutic massage
Putting yourself in the hands of a physiotherapist will improve flexibility and relieve tension and pain accumulated in your muscles.
If you cannot go to a physical therapy center, try the foam rollers.
The foam roller You can take it with you to the paddle tennis center and massage the desired area as soon as you finish your match.
Wear compression stockings
In general, heto compression clothing Helps improve blood circulation and reduces the risk of fatigue, swelling and clotting.
They are a great way to reduce muscle recovery time. This is supported by a study carried out in 2019 to German handball players.
Conclusion
We would like to conclude by indicating that these guidelines should be understood as the starting point to improve the way you recover.
LLogically, we do not know your current physical state or what goals you want to achieve. Therefore, in your case some ideas may need to be adapted, replaced or supervised by a qualified professional.
Finally, you must understand that there is no miracle remedy that works in the long term, but the adaptation of a healthy lifestyle. No routine will have the desired effect if you neglect your diet or deprive yourself of good sleep.
About the author
This article has been created by the well-being team of the Anti-aging school.
At the Anti-Aging School all they do is help people, like you, look and feel young every day.
They achieve this by combating the signs of premature aging, to improve your lifestyle in a healthy, conscious and sustainable way.
