Recovery in Sport: Food good but forgot the compression clothing

This week we had a home football match to play and I had tennis immediately after.

During the week I ate well and alkalised my body. I bought three OTE carbohydrate bars ready for Saturday.

In the match I played centre back. There was less running in this position but more tackling and fast sprints. There were two forwards with speed, so the game had pace.

At half time I sipped my electrolyte drink. I felt good during the match and no calf tightness. After the match I drank my recovery drink and ate 1.75 carbohydrate bars. I did not feel as hungry compared to previous week.

I went straight to tennis and played one set. My partner and I won, with the end score being 7-5. It was a hot day and I could feel fatigue in my body. I started to cramp in my toes and calf. I realised I had not drank enough electrolyte.

At change of ends on the court I drank electrolyte. It took a little while to work, but my cramp did recede, and after the tennis I did not suffer further cramping.

I got home and realised I left my compression leggings at work. I was disappointed as I always look forward to wearing them to help my recovery.

I decided to have a hot shower and then have a 10min cold water bath. I like the cold water baths. After the initial shock of the cold, my legs feel good in the cold water. When I get out of the bath I feel like my legs are fresher and a little numb, I like it.

For the rest of day we were at a BBQ and playing with my children. My legs felt good.

I am not able to play football this coming weekend. My plan is to continue alkalising, buy a thermometer to test the temperature of the bath and drink alkalising salts (have not done so on a regular basis yet).

I must remember to prepare my compression clothing for recovery. In fact, I could get into a routine of checking I have everything in place for recovery pre match.

I also want to start ice baths. Once I test the temperature of the water I can adjust it with the ice.

Last week I avoided mid week training, as my legs needed more recovery time. This week I can feel my legs will need training, but towards the end of the week. Getting the balance between rest and flexibility, and training will be important.

I have a weekend of no football. Next game in two weeks.

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