Recovery After Tennis: Taking Care Of Your Body

Now that people are starting to get back to the courts and playing tennis again, you need to remember to start slow and progress appropriately. This post is not about training, but on recovery after you play. We have had a lot of questions coming in about recovery techniques and people asking about what we use at the Institute. We have dozens of different techniques and tools that we use. Here are a few resources that should help you as you get back to playing at a high level and taking care of your body during the process.

ELECTRICAL MUSCLE STIMULATION

Most recovery modalities involve improving blood flow and moving de-oxygenated blood away from muscles that were used during tennis and replacing with oxygenated blood. The MarcPro is one of devices we use at our Institute and with our athletes . Here are some resources to show you how to use it and various ways to apply it to the tennis athlete. Currently we have been able to secure a 20% discount code on the product using our code KOVACS Click Here

There are four main factors that regulate muscle recovery in adequately hydrated, nourished, and rested individuals: 
(1) the bringing in of nourishment and other supplies
(2) the removal of waste
(3) the production and release of myokines; and
(4) the remodeling of the repaired tissue.

​So what is needed for the ideal active recovery? Active recovery that is substantial enough to get all the physiological processes going (increased blood flow, increase lymphatic drainage, mechanical stress needed to facilitate repair and remodeling, etc.) Active recovery that will never cause more fatigue. Active recovery that won’t put stress or strain on any part of your body. Active recovery that you can do to any muscle of your body. Active recovery that is unlimited; the more you need or want the more you can get. Active recovery that is easy, comfortable, and convenient.

Below are a series of videos showing how to effectively place the device to address the most common pain and discomfort areas in the tennis athlete

If you are interested in the MarcPro as part of your recovery protocol, here is the link to learn more and purchase. If you use the code KOVACS you will receive 20% discount Click Here

GENERAL RECOVERY

If you are just looking for general recovery for entire sections of your body (Upper Body vs Lower Body), here are a few videos highlighting how to accomplish this. Usually recommend using the device for between 30 minutes and 3 hours per location for a full recovery flush technique.

SHOULDER HEALTH FOR TENNIS

Here is a good quick summary of how to take care of your shoulders to make sure they can handle tennis again. Perform these “after tennis” exercises 3-4 days per week Click Here

POST TRAINING OR MATCH STRETCHING FOR THE LOWER BODY

Here is a 10 minute video highlighting some of the best post match stretches for the lower body

BULLETPROOF YOUR HIPS

Here is a resource from our Institute specifically focused on improving the function of your hips. Getting back to tennis puts a lot of strain on your hips and this course will certainly help you improve the function and provide you with exercises and drills that you can do to help bulletproof your hips. Click Here To Learn More

Here is a great book on stretching that provides dozens of valuable stretches using the Stretching Strap Click Here