No matter your skill or league level, post-game recovery is a crucial element to enhance your performance, prevent injuries, and ensure long-term success of playing for years to come. Let’s explore a few post-game recovery methods that are instrumental for hockey players, and provide some suggestions for what you can use to help you recover.
Hydrate before, during, and after games
Proper hydration is crucial for hockey players, as you sweat more than you realize. Before a game, ensure you hydrate properly with water and sports drinks that include electrolytes. During games, continue to hydrate by drinking water in between shifts. After a game, get another electrolyte-filled drink to rehydrate your body. Getting a head start on hydration before your game always makes rehydrating much easier.
Some things that I personally use that I like a lot:
- BodyArmor Flash IV packets: These taste great, have a good amount of electrolytes, and no added sugar.
- Liquid I.V. packets: These also taste great, and have good amount of electrolytes.
Nutrition
Post-game snacks are crucial to replenish the calories you just burned during your game. Something with carbohydrates and protein is crucial to refuel your body. Post-game options should include rehydrating (see above), and a post-game protein shake. I recommend:
- Core Power Fairlife Elite 42g Protein Milk Shakes: These taste so good, and have a great amount of protein and some carbohydrates that are perfect for post-game nutrition.
Stretching
Post-game stretching exercises is always recommended to help alleviate muscle tension, maintain and build flexibility, and reduce soreness. Stretches that activate your quads, glutes, and hips are all good since hockey is such a taxing sport on your lower body.
Foam rolling
Foam rollers help release muscle knots and alleviate tension. Follow these steps to use your foam roller:
- Pinpoint the sore or tight area of your muscle.
- Control your body as you slowly lower the targeted area so it’s centered above the roller.
- Lower your body onto the foam roller until you reach a point of discomfort (but not pain) and hold it there.
- Hold for 20-30 seconds
- The pressure alone provides benefits, but you can also roll slowly back and forth to further stimulate the area.
- Continue to move slowly along the muscle with the roller, stopping and holding in the areas that need more focus.
Massage gun
Massage guns have gained in popularity over the last several years. They help release pain, tension, and help you recover faster. I have a TheraGun Prime, and use it for my post-game recovery every time. It has multiple attachments that help with certain pressure points, and is Bluetooth enabled with an application for your smartphone that walks you through multiple recovery routines, including a post-hockey recovery routine.
Active recovery
Engage in light, low-impact activities like walking, cycling, or swimming on your rest days to promote blood flow, reduce muscle stiffness, and enhance recovery without putting additional stress on your body. Active recovery can help improve circulation and facilitate the removal of metabolic waste products from the muscles, promoting faster recovery between games.
Mental recovery
In addition to physical recovery, it’s essential to prioritize mental recovery after a game. Take time to unwind and relax, practice mindfulness or meditation techniques, and engage in activities that bring you joy and relaxation. Mental recovery is just as important as physical recovery for maintaining overall well-being and performance on and off the ice. This is especially the case to help maintain a level-head no matter the emotions that you experienced during the game. You will always have highs and lows, but being able to control those emotions will be key in the long-run.
Conclusion
Post-game recovery is a multi-tiered routine that should not be avoided. What is important is that you take the time to tinker with some of these suggestions and hone in on your ideal recovery routine. Incorporating these methods will help you bounce back faster and stronger for the next game. Everything that I recommend here, whether it be a suggested product or exercise, are all components that I personally do in my post-game recovery routine and it helps me tremendously.