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Active Cooldown and Stretching

By performing a few minutes of low-intensity aerobic movement after a workout, the body is able to gradually decrease blood pressure and heart rate, while preventing blood pooling in the limbs. During intense exercise, the body breaks down chemicals that can cause fatigue and muscle soreness. Incorporating an active cooldown is a great way to circulate the cellular waste products so that they do not accumulate in the muscles. It is important to note that even if you don’t feel sore after your workout, the waste products that build up in the muscle can cause fatigue during your next workout, ultimately affecting performance.

After your heart rate has returned to resting levels, the next step is to begin focusing on the muscles that you worked out. Muscles can become tight and fatigued from exercise, and stretching can alleviate sensations of tightness and restriction. In our daily lives, our posture can also become altered due to our day-to-day studying and working positions.

 
In order to keep the tendons and muscles mobile, it is recommended to stretch each muscle group for at least 60 seconds. This can be accumulated into sets of 15-30 seconds at a time or all at once. While stretching, mild discomfort may occur, but sharp or intense pain should be avoided. The idea is to let the muscle relax into the stretch, where forcing a position can cause the muscle to tighten up or even cause injury.

All stretching and mobility exercises should be completed in a slow and controlled manner, while breathing throughout each exercise. 
 

 

Seated Forward Bend

Sit at the baseline or bench area. Sit with your legs extended in front of you. Lift your arms and hinge at your hips. You can either use your hands to grab your toes, or ankle, or lower legs; wherever you feel a light stretch. Drop your head and relax, breathe in and out deeply. Hold this for 1 minute.

 

Knee to Chest Holds

Sit at the baseline or bench area. Lie on your back with your left leg bent and your right leg extended.

 

Butterfly Pose

Sit at the baseline or bench area. Lie on your back with the soles of your feet together and your knees out to the sides. Place your arms overhead. Hold this position for 2-3 minutes, focusing on taking deep breathes in and out.

 

Child’s Pose

Sit at the baseline or bench area. From tabletop position, sink back to sit on your heels, reaching your arms forward or alongside your body. Allow your chest to fall heavy into your thighs, breathing deeply. Rest your forehead to the floor. Hold this position for 1-3 minutes, focusing on your breathing.

 

 

Hydration

Adequate hydration is essential for ALL athletes of ALL sports. Even a 2% dehydration level can decrease performance! It is important that you consume fluids all day, not just around your workout or game.

 

More Information on Heat Illness and Hydration

 

EFFECTS OF DEHYDRATION

  • Muscle cramps, tears, pulls, strains

  • Nausea 

  • Dry mouth

  • Increased muscle soreness 

  • Joint pain
  • Lightheadedness or headache 
  • Increased time needed for recovery
  • Heat exhaustion/heat illness
  • Decreased performance
  • Heat stroke 
  • Fatigue
  • Susceptibility to colds and sickness

 

WAYS TO MEASURE HYDRATION LEVELS 

  • Urine color: Urine should be a "lemonade" color; if it looks like apple juice, it may be a sign of dehydration. 

  • Body weight: Weigh yourself pre- and post-exercise to determine how much fluid is needed to rehydrate your body adequately.

  • Fluid loss ≥ 2% of body weight (3 lbs for a 150 lb. athlete) compromises performance and increases risk for heat-related illness 

  • Athletes generally have poor thirst mechanisms, so drink regularly throughout the day!  

  • Monitor urine production and color

 

 

Nutrition

Food is fuel for both physical and cognitive performance. Timing of meals and fluids affects energy levels, recovery, and even eating behavior.

Post-Workout

There is a “two hour window of opportunity," when you should eat as soon as you can after working out. Try to eat a snack within 30 minutes post-workout and then a meal within two hours post-workout unless you can eat a meal immediately. The goal is to eat a 4:1 ratio of carbohydrates to protein (4 grams carbohydrate to every 1 gram protein) in order to replace energy stores lost and muscle tears that happened during your workout.

 

More information about nutrition for injury recovery and performance

 

Immediate post-workout snack ideas: 

  • 16-20oz Low-fat chocolate milk
  • 1-2 cups whole-grain cereal w/milk 
  • 1 cup fruit yogurt w/ granola 
  • Trail mix w/ 1 cup cereal, 1 cup granola, fruit, & 1 scoop protein powder small amount of nuts 
  • Granola bar and 12oz low-fat milk 

Always consult with your doctor, nutritionist, or athletic trainer about what food is the best for you.

 

 

Sleep and Rest

Rest is an important part of the recovery process. While you are sleeping, your body works to rebuild itself and can reduce soreness. It is recommended to get a minimum 8 hours of sleep every night.

 

Are you struggling to sleep?

Eight hours is the recommended amount of sleep for someone aged 17 to 22 for optimal health and function. One way to get better sleep is to create the ideal sleep environment, which is cool, dark and comfortable. Remove any distractions, such as electronics, bright lights and noise. Contact your medical provider if you’re experiencing problems sleeping or if you think you have a sleep disorder.

 

More information about sleep and performance

 

 

National Athletic Trainers' Association (NATA) is the premier professional association for athletic trainers.

Athletic trainers (ATs) are highly skilled health care professionals who work with your organization to advise on and execute plans to address issues such as emergency and preventative care, environmental conditions, facility and equipment safety, and other sports- and job-related matters. ATs can help your school, business or community organization better oversee injury prevention, assessment, treatment, and rehabilitation.

 

Learn more about NATA, ATs and their role

 

 

a Big thank you to the ORGANIZATIONS below for their support of youth athlete safety