image banner



Tips by Carl Petersen and Nina Nittinger.

My Health
Physio Ball
Warm-up Tips
Fast Feet
Tennis Doctor


With present day pressures of work, school and family it is difficult if not impossible to ensure proper recovery between training or playing sessions. Being smart about your training and recovery means recognizing non-adaptive responses to training such as prolonged fatigue, elevated resting heart rate, sleep disturbances, pain and inflammation in any joints or muscles. Some people work out or play even when they are sick and sometimes they do too much, too fast, too hard and too soon risking problems associated with over-training or overuse injuries.
Respect the warning signs your body is sending you. Common sense should always prevail.
Is a generic term used specifically with reference to the restoration of the physiological systems and regeneration of psychological parameters that have been altered during activity.

Refers to recovery from illness or injury which may or may not be the result of over-training but utilizes recovery techniques.

Recovery sessions must be incorporated into sports specific training programs. The benefits of structured recovery sessions are well documented both in terms of improved performance and decreased injury rates. Coaches and athletes alike need to be more aware of the importance of restoration and regeneration following heavy workloads and how to use the equipment, facilities and modalities available to facilitate recovery.
Your responsibility as an athlete is to minimize the effort it takes to recover.
Do not commence heavy training until you have fully recovered from previous training, competition or travel. Allow adequate time for recovery, and modify training to optimize taper and peak if getting ready for an important competition. Following are some practical tips to help keep you Fit to Play.
Drink plenty of water or clear fluid. Try clear juice or sports drinks cut with water, the minimum is - 1 liter per hour's training. The goal is to have clear urine. The harder, higher and hotter conditions you train or play in, the more you need to drink. Pre-hydration and immediate re-hydration are key since once you become de-hydrated it may take 24 hours to top up your tank and that means 24 hours of potentially impaired training or playing.

Ensure that adequate nutrition (carbohydrate fuel) gets back into the muscles as soon as you can post-training. Try eating 50-70 grams of carbohydrates within 20-30 minutes post-match or of stopping training. You can get this by eating a small potato, 1/2 cup raisins, cereal (1/2 cup raisin bran or other cereal) and milk (1 cup) or a variety of Sports Drinks or Sports Bars if available. Be sure to check the label. Slower carbohydrates are best and even better if mixed with a little protein (30 %).