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
