Essential Recovery Methods for Cricketers | Boost Performance

Working and practicing all that can be a tolling task. Just like physical workouts and skill practice, taking adequate rest is equally important. Resting helps in the recovery of the body and it prepares the athletes for the next challenges. Players are recommended to focus equally on resting as they do on skill; otherwise, they can get injured in the long run. Hence, it is highly suggested for players to create a balance between their work and resting durations. Only then can they achieve success in the long run. 

In this article by ZAP Cricket, we will discuss methods by which players can recover better.

Recovery Methods for Cricketers

Deep tissue release

Deep tissue massages help release the stiffness in deeper tissues. The purpose of such massages is to relieve pain and stiffness, improve circulation and in restoring range of motion. All these factors combined help in enhancing performance. 

Taking deep tissue massages helps open the nodes within muscles, thus avoiding all muscle related injuries. Deep tissue massage can be taken once every fifteen days, however, there is no fixed duration, any player can take it as per their body’s response. 

Also Read: Cricket Injuries and how to prevent them

Contrast bath

Contrast baths are basically alternatives to hot and cold baths. It helps in improving blood circulation. Basically, the player has to take a hot bath for a certain time, say one minute, and then they have to take a cold bath for the same time duration. This completes one set and an individual can do 3–4 sets. It is important to start and end the contrast bath with hot water only. 

Pool session

Pool sessions are one of the most common techniques to reduce muscle soreness. Trainers and physiotherapists associated with teams prefer these metrics a lot. Basically, a player has to do light stretching, walking, etc. in a pool. It is one of the techniques of hydrotherapy, force of water helps in releasing the muscles.  

Ice baths

Ice baths are when a player has to submerge in iced water for 3–4 minutes. It activates the body and reduces muscle tension. The temperature of water usually ranges between 10-15 degree Celsius. It also increases the blood flow.  

Body massage and Stretching Session

Body massage is a lighter version of deep tissue massage. It can be taken regularly as it helps release the muscles. Along with massages, stretching is one of the most basic methods to recover, yet it is least concentrated on. It is very important for players to stretch their body before and after the game, as stretching helps prepare muscles for the activity. It involves holding a muscle in a certain position for 30 seconds to one minute. Before the game, a player has to do dynamic stretching and after the game, they have to do static stretching. Stretching can be done in an active and passive manner as well. Active stretching is when a person is doing the stretches without any external help and passive stretching is doing the same task with external help like partner stretching, band stretching etc.

Foam rolling

Foam rolling or rolling with a ball helps in removing nodes, thus increasing blood flow. It focuses on both major and minor muscles and can be done before or after practice sessions. Although players usually prefer to do it before a game or gym session as it activates the body

Eating food that helps in recovery and have more electrolytes

One of the best and most essential ways to recover is through diet. High-protein meals with electrolytes like ORS, lime water, etc., help significantly in faster recovery. Not only that, eating simple, unprocessed food also aids in quicker healing. There is no substitute for eating clean, right food in adequate quantities to provide the body with the necessary nutrients. A balanced diet rich in vitamins, minerals, and hydration is key to ensuring the body repairs itself efficiently and maintains optimal health during the recovery process.

Now that you have read about the necessary methods for recovery, here are some more articles you should read:

Right Mindset while batting | Importance of a good diet for cricketers | Gym Workouts and Exercises