Recovery is Key for Peak Performance
Hockey is no doubt very physically demanding. The explosive speed, physicality, and endurance required when performing at your best puts significant stress on your body. Most players tend to focus heavily on their pre-game preparation and training, but recovery post-game is equally crucial to your future performance.
A post-game recovery routine is essential for playing at your peak for the duration of a full hockey season. It plays a vital role in maintaining mobility, healing your muscles, and maintaining a competitive edge.
Here’s What You Can Do
After a physically demanding game, there are a plethora of options to help your body with recovery ranging from simple stretches and resting positions to using dedicated recovery devices.
“Legs on the Wall” / “Viparita Karani” and Static Stretching
The easiest way to replenish that feeling of freshness post-game is to position yourself on your back with your legs in an upwards position (90° angle) on the wall. Hold this position for anywhere from 5-10 minutes. The key is to have your lower body right up against the wall. Upon completion of the exercise you should feel immediate relief in your lower body. This pose is key for improving circulation, reducing swelling, and relieving muscle fatigue.
Simple static stretching after this further assists in aiding your body’s recovery by reducing muscle tightness, improving flexibility, removing lactic acid buildup, and preventing stiffness.
Cold Tub / Ice Bath
One of the most effective methods of recovery post-game is a cold tub. Submerge your body into the cold tub and sit for two to five minutes. This can be used in combination with a hot tub, where after your time in the cold, you proceed to spend a similar amount of time in the heat. The cold tub reduces swelling in your muscles and numbs soreness, where the hot tub relaxes your muscles and increases blood flow.
Leg Compression Sleeves (NormaTec)
The most expensive, yet highly effective, option for post-game recovery is to use leg compression sleeves. These sleeves use air compression to improve blood circulation in your lower body after a game, rapidly speeding up your recovery.
What Recovery Looks Like in Action
1. Replenish your body with fluids and nutrition
2. Head to a wall and put your legs up at a 90° angle for five to ten 10 minutes
3. Perform light static stretches
If you have access to the proper equipment:
1. Cold tub for two to five minutes
2. Hot tub for five minutes
3. Repeat for three to five rounds
4. Use leg compression sleeves for 15-30 minutes
by Ryan Cooper
Ryan Cooper is a forward for the OJHL’s Niagara Falls Canucks. His four years of junior hockey experience have seen him trek from Utah to British Columbia and back to Ontario where he resides.