Netball recovery: a sports physio's perspective

Featuring Elyse Nayler, APA Sports and Exercise Physiotherapist (SportsPlus Physiotherapy, Highgate Hill QLD).

Recovery refers to the repair process which starts as soon as you come off the court, or finish training or a game. A good recovery is essential for getting the best possible physical benefits from your physical activity, and for preparing you for your next session.

By far, the most important recovery strategy is to ensure you're getting enough sleep (adolescent athletes may need 8-10+ hours). This is incredibly important. The second most important strategy is to make sure you're rehydrating and refuelling with the correct nutrition.

What else can you do to aid recovery? Stretching, ice baths, compression garments, and cool downs are all extra strategies you can implement to give yourself a small extra edge if you're nailing your sleep and nutrition.

Cool down or active recovery

Cooling down following training and games helps reduce the perception of muscle soreness and slowly brings your heart rate back to resting state. Ideally include 10-15 minutes of:

• A few slow jogging laps across the court
• Walking and doing dynamic stretching or range of motion exercises (such as leg swings)
• Static stretching (the least important element)

Ice baths, foam rollers and the rest

Ice baths and compression garments have been shown to make athletes feel better recovered if used following training (although there isn't a lot of evidence about the true physiological benefits). Foam rollers, spikey balls and massage guns can be useful if any areas feel tight or mildly sore.

Remember: the most important things are sleep and refuelling. The other strategies don't have much proven physiological effect but work by making you feel as though you're better recovered and fresher the next day.