The Importance Of Rest And Recovery

Basketball can take a toll on the body, and if you want to keep playing for as long as you can, it’s important to understand the role that rest and recovery plays in maintaining your health.   

Rest and recovery are critical components to keeping you performing at your most elite level. And all of your favourite players and basketball heroes follow strict rest and recovery regimes to ensure that each time they hit the court, they are giving everything they can.

For guidance on how to properly rest and recover and how to include this into your routine, let’s first take a closer look at what the terms means.

Definition of Rest and Recovery

Rest: is a combination of sleep and time spent not training. It’s simple to understand and most players know what proper rest feels like and entails. 

Recovery: is techniques and actions taken to maximise your body’s repair such as hydration, nutrition, posture, stretching, stress management, compression, and time spent standing versus sitting or lying down. Recovery is more complex than rest and is multifaceted involving much more than just muscle repair, it takes into consideration chemical and hormonal balance, nervous repair, and mental state.

The Elements of Rest and Recovery

Sleep

• You need an average of 7-10 hours every night
• The hours slept before midnight are more effective compared to those after

Hydration

• Drinking adequate amounts of water will improve your overall health
• Try to avoid flavourings and any additional additives – stick to water for the best hydration

Nutrition

• Eat a healthy and balanced diet and enjoy appropriate snacks throughout the day
• Limit processed foods and drinks to reduce toxins in your body

Heat, Ice, and Compression

• For any injury, niggle or soreness heat, ice or compress as advised by a professional or reliable source

Mental Relaxation

• Ensure you give yourself a dedicated time to mentally rest and relax
• 15-30 minutes of quiet time per day can make a huge difference to your mental state

Posture

• Focus on using proper posture while sitting or walking – be present with your body

Stretching

• Aid your performance and reduce pain with stretches
• Include dynamic stretching in your warm-ups and static stretching following a workout
• Mix up your stretches and focus on areas that need extra attention when required

Foam Rolling

• Invest in a quality foam roller and practice self-myofascial release techniques

Be the Best Basketballer You Can Be

Taking the time to focus on yourself and your body can mean the difference between a sluggish game and a jaw-dropping win. Rest and recovery will help you heal after a hard day on the court and will allow you to improve your game – treat your body with respect and it will reward you in return.