Post-Game Recovery: What Professional Athletes Do (and How You Can Too)
Why Recovery Matters as Much as Training
When you think of professional athletes, you might picture intense workouts or highlight-reel moments. But behind the scenes, post-game recovery is where real performance gains happen. Whether you’re a weekend warrior or training for a marathon, smart recovery can be your secret weapon. At our Mountain Health and Performance, we teach athletes of all levels how to recover smarter, prevent injuries, and boost long-term performance.
Here’s how the pros do it—and how you can too.
1. Active Recovery Is Essential
Elite athletes rarely go from full intensity to a complete stop. Light movement post-game will promote circulation and can speed muscle repair.
How to recover like a pro: Try 20–30 minutes of low-impact cardio like walking, cycling, or a gentle yoga session after a tough game, or try a lower-intensity cycling, swimming or mobility work-out the day after a tough workout or competition.
2. Contrast Therapy & Cold Immersion for Faster Muscle Recovery
Ice baths aren’t just Instagram hype (spoiler: a dedicated blog post on this is coming!). Many athletes use cold therapy or hot/cold contrast showers to reduce inflammation and aid muscle recovery.
At-home hack: End your regular shower with a 30-second blast of cold water. Gradually build up your cold tolerance and over time, increase the cold exposure while alternating with warm water.
3. Prioritize Soft Tissue Care
Massage therapy and myofascial work aren't luxuries — they’re essential for tissue health and injury prevention.
Pro tip: Book a recovery massage within 48 hours after a major competition or heavy training session. If a post-competition massage is not practical or feasible for you, try some post-competition foam rolling on major muscle groups which may hasten your recovery.
4. Sleep: The Most Powerful Recovery Tool
Sleep is when most recovery happens, including muscle repair and hormone balancing.
Quick win: Aim for 8-10 hours of high-quality sleep with a consistent bedtime routine. Aim for a consistent sleep schedule, dark bedroom, and no screens for least 60 minutes before bed.
5. Refuel Properly After Games
Nutrition is key to recovery. Most, if not all pro teams consult with nutritionists or dieticians and have a post-game nutrition strategy in place to replenish energy stores and hydration, and provide the body what it needs for tissue repair.
Winning combo: Eat a mix of carbs and protein within an hour after intense exercise — think smoothies, wraps, Greek yogurt and/or a banana. Not eating can seriously hinder your ability to recuperate following intense activity and increase your chances of injury over time.
Final Tip: Recovery will always happen in some capacity, but recovering optimally requires intent
Don't just train hard — recover smart. Mountain Health and Performance in North Vancouver offers massage therapy, chiropractic care, laser therapy, shockwave and other tools to help you recover. Book an appointment with one of our practitioners and recover like a pro.
Dr. Matt Wentzell
BKin, MSc, DC, FRCCSS(C)
North Vancouver Sport Chiropractor
What are the benefits of chiropractic care in the management of sport injuries in North Vancouver, BC?
North Vancouver stands out as a sporting mecca, offering a diverse landscape and a robust community dedicated to sport and other athletic endeavours. The region provides ideal conditions for various sports, from skiing and snowboarding in the winter to hiking, mountain biking, and kayaking in the summer. Prominent organizations such as the North Shore Mountain Bike Association (NSMBA) exemplify the region’s commitment to promoting an active lifestyle while local clubs like the and the North Shore Girls Soccer Club fosters community engagement and youth participation in sport. Despite the many benefits of physical activity and sport, injury is an unfortunate but common occurrence.
Fortunately, North Vancouver residents have access to effective means of treating and preventing sport injuries; chiropractic care at Mountain Health and Performance.
Chiropractic care can be highly beneficial for managing sports injuries, offering both short-term relief and long-term recovery support. In fact, chiropractic care is widely used by major league sports teams, with a significant percentage incorporating chiropractic services into their overall health and wellness programs. While specific statistics may vary slightly from year to year, it is generally estimated that over 70% of major professional sports teams across North America, including those in the CFL, NFL, NBA, MLB, MLS, and NHL, utilize chiropractic care for their athletes.
Dr. Matt Wentzell with the Canadian Women’s National Indoor Volleyball team. Netherlands/Poland, 2022.
Some of the key benefits chiropractic care include:
Pain Relief: Chiropractic can help alleviate pain caused by muscle strains, ligament sprains, joint dysfunction, and other injuries. Several modalities may be used to do so, including spinal manipulation, soft tissue therapies such as Active Release Technique and cupping, laser therapy and shockwave therapy.
Improved Range of Motion: Limited range of motion can be a cause of injury or a contributor to injury development. Chiropractic adjustments can help restore spinal mobility and appropriate rehabilitative exercises can improve movement and flexibility of musculature of the arms, legs and torso.
Reduced Inflammation: Chiropractic care can help reduce inflammation in the body, which is a common issue in sports injuries. Techniques like spinal manipulation, soft tissue therapy, and laser therapy can help control the inflammatory response and speed up healing.
Enhanced Healing: Chiropractic care utilizing cutting edge technologies like laser therapy and shockwave therapy can accelerate the tissue healing response following injury.
Prevention of Future Injuries: Chiropractors can help athletes correct imbalances and misalignments that could lead to future injuries. Through regular manual therapy and rehabilitation, chiropractic care can maintain optimal function and prevent overuse injuries or repetitive strain.
Sports Performance Optimization: Chiropractors often work with athletes to improve posture, balance, and coordination, leading to better performance. By ensuring proper alignment, chiropractic care may help enhance strength, flexibility, and overall athletic performance.
Non-invasive Treatment: Chiropractic care is a non-invasive treatment option, which can be appealing for athletes who wish to avoid surgery or medication. This approach focuses on natural healing without the side effects that often come with medications.
Tailored Treatment Plans: Chiropractors provide individualized care, taking into account the specific needs of the athlete. Whether it’s improving mobility after an injury or preventing future issues, chiropractic care can be tailored to the athlete’s goals.
Overall, chiropractic care is an excellent complement to other rehabilitation treatments for sports injuries and can be a key part of an athlete’s overall recovery and injury prevention strategy.
If you’d like to learn more about how our North Vancouver chiropractors can assist in the management and prevention of your sport injuries, contact us at 604-984-0014 or book an appointment online.
Dr. Matt Wentzell
BKin, MSc, DC, FRCCSS(C)
North Vancouver Sport Chiropractor
Mountain Health and Performance Welcomes New Team Member
Mountain Health and Performance is please to announce the latest edition to the team; Callum Weekes, RMT!
Callum Weekes RMT
Callum is a graduate of the West Coast College of Massage Therapy (WCCMT). He is passionate about helping people move better, feel better, and live with less pain. Whether you’re dealing with stress, recovering from an injury, or managing chronic tension, Callum takes the time to understand your goals and tailors each treatment to suit your needs.
With training in Swedish massage, deep tissue techniques, and myofascial release, Callum blends therapeutic and relaxation-focused approaches to support the body’s natural healing process. He’s dedicated to creating a welcoming, supportive environment where clients feel heard, comfortable, and cared for.
Callum is excited to work with people from all walks of life, whether you’re seeking relief from chronic pain or simply looking to prioritize your overall wellness.
Callum is accepting is available Mondays, Wednesdays, and Saturdays. He is currently accepting new patients. To book with Callum, click here.
The Benefits of Custom Pillow Fitting in North Vancouver
“What is the best pillow?” is a question we have heard hundreds, if not thousands of times at Mountain Health and Performance.
We usually hear this question within the context of managing one’s neck pain, headaches or shoulder pain since an ill-fitting pillow can exacerbate or contribute to these conditions. Afterall, the pillow directly impacts how your neck and spine align while you sleep, creating opportunities for misalignment and pressure points to cause tension, stiffness and frequent wakeups (bad Airbnb experience, anyone?).
Trying to navigate this on your own can also be an overwhelming experience as there can be hundreds of options to choose from at big box stores. And simply laying on a pillow for 5 minutes in-store is unlikely to give you a good sense of how your body will feel after laying on it following several hours of sleep.
Pillowise Custom Fit Pillows
At Mountain Health and Performance, we’ve been having tremendous success with the Pillowise custom-fit pillows. These pillows provide personalized neck and spinal support for a more restful and comfortable sleep. Some of the key benefits include:
Personalized Support: Pillowise pillows are tailored to the individual’s body measurements, such as neck length, neck circumference, and shoulder width with consideration of the firmness of the sleeping surface and preferred sleeping position. This customization ensures the pillow offers the right level of support for proper spine alignment.
Improved Sleep Quality: By promoting better alignment of the neck and spine, Pillowise pillows can help reduce discomfort, leading to better sleep quality and fewer disturbances during the night.
Pain Relief: For individuals with neck pain, shoulder pain or headaches, the pillow's ergonomic design can help alleviate pressure points and reduce pain.
Durability: While other memory foam pillows are made with layers or chunks of memory foam (which creates natural weak points in the pillow), each Pillowise pillow is made with a single piece of high-quality European memory foam, which tends to offer longer-lasting comfort compared to standard pillows. Pillowise is unique in that they offer a 5-year warranty on their pillows - well above the industry standard.
Temperature Control: Pillowise pillows are designed with grooves strategically cut throughout the open-cell memory foam to allow for better breathability, helping you to regulate your temperature and keep you cool throughout the night.
In summary, buying pillows at a big box store is like buying a suit off the rack. It MIGHT be ok but it’s a roll of the dice. Getting sized for a Pillowise pillow is a bespoke experience, similar getting fitted for a custom suit that is specific to your dimensions and needs.
The sizing process is straightforward and relatively quick. If you are interested in getting a Pillowise custom-fit pillow, Dr. Matt Wentzell is able to size you during your next appointment at Mountain Health and Performance. Book here if interested!
Dr. Matt Wentzell
BKin, MSc, DC, FRCCSS(C)
North Vancouver Sport Chiropractor
North Vancouver Chiropractic Clinic Gives Back to Volleyball Community
Mountain Health and Performance is excited to sponsor the North Shore Stars Volleyball Club for 2025.
North Shore Stars Volleyball was founded in 2006 and has been integral in the development of girls volleyball in North Vancouver during this time. The Stars vision of developing the physical, social and psychological growth of youth was something that resonated with the practitioners at MHP and led to the collaboration.
Mountain Health and Performance has been a staple in the North Vancouver community for decades. The practitioners working within MHP have dedicated much of their time to sport in many capacities - as athletes, guest lecturers for sport teams, and go-to health providers for the management of sport injuries.
Mountain Health and Performance wishes all Stars teams a healthy and successful 2025 campaign!
Dr. Matt Wentzell
BKin, MSc, DC, FRCCSS(C)
North Vancouver Sport Chiropractor