Whether you’re brand new to tennis or you’ve made a dedicated hobby out of spending time on the court, it’s important to give your body a break. Any intensive physical activity strains your muscles and long rallies in the sun cause you to lose a significant portion of the water your body needs. Here are three easy ways to help your body recover after tennis and get yourself ready for the next match the right way.
Hydrate, Hydrate, Hydrate!
Dehydration affects your body in a seemingly endless variety of ways, but losing water to exercise is unavoidable. Sweat cools your body so that you can stay physically active for longer without damaging the rest of your body. Rehydrating afterward is essential for getting your body feeling its best and moving again after significant fluid loss.
Remember to pace yourself when it comes to drinking water after exercise. Drinking ice-cold water after a day in the hot sun can cause more harm than good, so consider sipping room temperature water immediately after a match instead. If you don’t often notice your body’s signs to drink, set a timer to drink every hour or two, or take sips throughout the rest of the day.
Take a Break
The temptation to get back on the court is strong for players looking to improve their game quickly. Just be mindful of the fact that each time you exercise, your muscles become strained, and continuing to use hurt muscles will leave your body even more sore.
In the same way that you need to take a break to catch your breath after an intensive rally, remember to give your body a break after difficult games. A day or two without muscle strain, limited to only normal activity or lighter aerobics like walking, gives your body a chance to recover. How long you take a break between matches depends on many factors, including your play frequency and even your play style.
Get a Good Night’s Rest
Another easy way to help your body recover after tennis is to get some sleep. As uncomfortable as sleeping on sore muscles is, your brain releases hormones in your sleep that let your body relax, reducing the inflammation that makes your legs and forearms tender and promoting necessary tissue healing.
As your body adjusts to the strain of playing tennis, the strategies you implement to recover need to adapt as well. Beginners benefit greatly from enacting these three easy ways to heal, but near-daily play might require more powerful recovery techniques like ice baths, massages, and even physical therapy.