Recovery strategies are used after competition and training. Recovery is vital as it ensures training and performance can continue at high intensities and longer durations to further stimulate the body and cause adaptations. If recovery is not complete, the training workload must reduce otherwise overtraining can occur. Therefore, good recovery improves performance and avoids injury and overtraining. Full recovery occurs when the body has returned to the state it was in before training or performance occurred. The faster this occurs, the better training can be and therefore the better performance will be.

Recovery strategies can be grouped into four different types. Physiological strategies seek to help the body to physiologically recover from exercise, while neural strategies focus on the recovery of the nervous system. Tissue damage strategies aim to repair damaged tissue, particularly soft tissue that often suffers small amounts of damage (needed in order to adaptations to occur). These strategies also help to repair other injuries from physical activity. The last strategy type if psychological, which aims to revive the mind and provide a time of relaxation for the athlete.

Recovery strategies are essential in managing fatigue, preventing injury and preparing athletes for subsequent training or competition. Combining physiological and psychological recovery strategies enhances an athlete’s ability to perform consistently across training cycles and competitions. 

Cool-downs and hydrotherapy accelerate physical recovery, while relaxation techniques help manage mental load and restore focus. These recovery methods are integral for sustaining long-term movement efficiency, reducing injury risk and maintaining high-level performance in sport.

 Cool-down

• Gradually lowers heart rate and breathing rate.

• Promotes blood circulation to assist in the removal of metabolic waste (e.g. lactic acid).

• Reduces the risk of blood pooling in the limbs, which can cause dizziness or fainting.

• A structured cool-down supports the transition from intense activity to rest, aiding in muscle recovery.

• Light aerobic activity (e.g. jogging or walking) followed by stretching maintains flexibility and reduces post-exercise stiffness.

Hydrotherapy

• Cold water immersion (ice baths): Reduces inflammation and muscle soreness.

• Contrast water therapy (alternating hot and cold): Stimulates circulation and aids recovery through alternating vasoconstriction and vasodilation.

• Thermal spas or warm water therapy: Relaxes muscles and promotes mental recovery.

• Hydrotherapy reduces delayed onset muscle soreness (DOMS), supports immune function and speeds up physical recovery between sessions; critical during tournaments or intensive training periods.

 Relaxation Techniques

• Progressive muscle relaxation (PMR): Systematically tensing and relaxing different muscle groups.

• Breathing techniques: Deep or diaphragmatic breathing to lower stress hormone levels.

• Mindfulness and meditation: Promotes present-moment awareness and reduces cognitive fatigue.

• High-performance sport imposes both physical and mental stress. Relaxation techniques restore emotional balance, reduce anxiety and enhance focus.

• These methods are especially valuable for athletes under pressure, those recovering from injury or managing stress in high-stakes environments.