Post-Season Recovery for Wrestlers: 6 Key Components

As the wrestling season winds down and the postseason tournaments soon approach, it is important to make sure that your body can recover so that you can compete to your highest level. It’s easy to get worn down, banged up, and exhausted in February and March if your recovery isn’t enough to meet the demands you are placing on your body. You spend a lot of time on the mat between practice, duals, and tournaments and it can be easy to overlook the important time spent off the mat refueling and recovering. 

Key Components of Post-Wrestling Recovery:

1. Nutrition: We all need fuel to supply our engines, and our bodies are no different. After practice and competitions, our muscles need to have the right building blocks to recover fully. Aim to replenish your glycogen stores with carbs like potatoes, rice, and pasta to have plenty of gas in the tank for when you step on the mat again.  Eat high-protein foods like chicken, eggs, beef, or a good quality protein shake to repair your muscles after working them in training or practice. Reduce inflammation with anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids found in fish.

2. Hydration: Being dehydrated can hinder performance on the mat and impede recovery after you step off the mat. Aim to drink plenty of water throughout the day, especially before, during, and after workouts. Shoot for over half your body weight in ounces per day. Electrolyte-rich drinks can also help replenish lost minerals in sweat and help support your overall hydration throughout a day of competing.

3. Rest and Sleep: Sleep is when the body repairs and rebuilds itself. Aim for 7-9 hours of quality sleep each night to optimize recovery. Create a sleep-friendly environment that is dark and cool and limit screen time before bed. Being consistent with your sleep schedule helps to make sure that your body can adequately rebuild and repair itself each night. 

4. Active Recovery: Mix in low-intensity activities such as light stretching, mobility work, yoga, or swimming to promote blood flow, alleviate muscle soreness, and enhance recovery without adding excessive strain or impact on the joints of the body.

5. Mobility: Self-myofascial release techniques like foam rolling, lacrosse ball work, and massage can help alleviate muscle tension, improve flexibility, and enhance recovery. Make sure you fully warm up before practices and tournaments to get your blood flowing and move your joints in all directions and ranges of motion.

6. Cold Therapy: Ice baths, cold showers, or cryotherapy sessions can reduce inflammation, numb soreness, and accelerate recovery by constricting blood vessels and flushing out metabolic waste products.

When it comes to post-season wrestling, getting your hand raised lies not only on the work you have put in since the beginning of the season but also on the ability to recover effectively from training and competition. By having a recovery routine that addresses nutrition, hydration, rest, and recovery modalities, wrestlers can ensure that their body is feeling their best when it matters the most. 

The hay is in the barn and the work you have put in throughout the season is done, time to go out and compete at your best and accomplish your goals!

Tanner Zimmerman D.C.