The Post-Play Recovery Protocol Every Player Should Follow

What You Do After Play Matters More Than You Think

Most players pack up their paddle, grab a water, and head home. But the 30 minutes after your session are a window for recovery that can determine how you feel tomorrow — and how long you play this sport.

The 5-Step Post-Play Protocol

Step 1: Cool Down Walk (3-5 minutes) Don't stop moving abruptly. Walk around the court or parking lot to gradually bring your heart rate down. This helps clear lactic acid and prevents blood from pooling in your legs.

Step 2: Static Stretching (5 minutes) NOW is the time for those deep stretches. Your muscles are warm and pliable. Focus on:

• Hamstrings (30 sec each leg)
• Quads (30 sec each leg)
• Shoulders (cross-body pull, 30 sec each)
• Hip flexors (lunge stretch, 30 sec each)
• Forearms (wrist extension stretch, 30 sec each)

Step 3: Hydrate Properly You've lost more water than you think. Drink 16-20 oz within 30 minutes of finishing. If you played more than an hour, add electrolytes — water alone isn't enough.

Step 4: Refuel Eat within 30-45 minutes of play. Your body needs:

• Protein (20-30g) for muscle repair — yogurt, protein shake, chicken
• Carbs for glycogen replenishment — fruit, whole grain toast, rice
• A 3:1 carb-to-protein ratio is ideal

Step 5: Ice Anything That's Sore Don't wait until tomorrow. If your elbow, shoulder, or knee feels tender, apply ice for 15 minutes. Early icing prevents inflammation from escalating.

The Recovery Day Myth

Rest days aren't about doing nothing. Active recovery — a 20-minute walk, gentle yoga, or swimming — promotes blood flow and speeds healing. Complete inactivity can actually make you stiffer.