FIVE POST-MATCH RECOVERY STEPS Recovery after a match is very important to maintain one's fitness level especially when matches take place twice or thrice a week. It becomes more challenging when matches are away from home. [1/9]

The recovery programme should be done within 48 hours after a match. Here are FIVE post-match recovery steps recommended by doctors.

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1. Ice Treatment

Immerse your legs until waist level in an ice bath with the temperature between 10°C and 15°C. Do it for 5 minutes after a match and repeat it the following day for 10 minutes.

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2. Sports Massage

Massages can help undo muscle knots and improve blood circulation. Any massage done immediately after a match shouldn't be too strong until injuring muscles that have just been used.

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Besides that, jacuzzi can be used for this purpose and it is more practical for all players and saves time.

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3. Active Recovery

In general, this strategy is suitable to be used one day after a match. It includes doing warm-up for 15 minutes and light exercises such as jogging, kicking a ball with team-mates or walking in a swimming pool.

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4. Dietary

Food that are high in carbs and protein should be eaten immediately after a match to restore energy and heal any injured muscles. Bananas, watermelons and pizzas are among suitable choices to be taken after a match.

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5. Sleep

Sleep for 6-8 hours after a match. Sleeping for less than 6 hours or having an interrupted sleep can cause one to lose focus in training the following day.

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Cells in the body also don't have enough time to fully recover. Do not play with your phone or drink coffee before going to sleep.

This health information is provided by Dr. Abdul Razak Ahmad, team doctor of Johor Darul Ta'zim FC (JDT). Luaskan Kuasamu Johor.

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