The Ref Stop

Rest and Recovery

The Ref Stop
Cheshire Ref said:
They are the worst thing in the world but consider an ice bath, or my alternative just a bath using only the cold tap. When your legs go numb the blood flow reduces right down then afterwards the fresh blood being pumped into them is re-oxygenised and therefore speeds recovery and helps fix any minor ailments you may have picked up along the way.

Warning** They are horrible, my wife being the lovely person that she is often comes to watch me getting in she finds it hilarious as I am deep breathing and swearing!!
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I was out with a 54 year old level 4 referee last night, who is running the London Marathon and he was extolling the virtues of an ice bath.

His tip to make it "bearable" was to get in the bath empty, then fill it up.

If you can't face that, he suggested for a dodgy ankle/wrist etc, just submerge that in a bowl of ice water after exercise.
 
Ice baths are the best & worst thing ever!
When I was playing, I had to have 3 per week (fitness day, GK specific training day and recovery day), and because of my back issues, nothing other than a full submerge up to the neck would do! They don't get easier over time unfortunately, but they bloody well work!
 
Highly recommend Epsom salt baths (a lot more tolerable!). Lots of good evidence behind ice baths and very quick, now they are making cryotherapy more available to the every day person too. I generally find the ice baths don't help me and have found that I feel better (not as stiff and tight) the following day via epsom salt.

Follow much of what goes on the above:
- Compression during (tighter) and then afterwards (not as tight fitting), especially if the drive home will take some time
- Protein shake (WPI) within 30 minutes of finishing but nothing beats foods with high dietary proteins too.
- Epsom salt bath, hot bath, 30-45min soak. Happy days. Just beware that your body will be absorbing high amounts of salt so don't take any further sports drinks or anything else that make you further dehydrated.
- Stretching and foam roller in the evening, followed by a walk the following day. If I've got back to back games, I make sure that i spend a bit of extra time warming up and on the foam roller pre match the following day.
 
SIS rego rapid recovery shakes! I swear by them. Measure the powder out and take it with you to a game and drink as soon as you get back in the changing rooms. Works a treat for now and tastes good to!
 
I went to a Chiropractor once for a course of treatment, he was a small chap who was relatively mild on me with his pulling and twisting etc, one week he said he was on holiday and I was to meet his colleague Destiny..... Now, in my mind I had her down for a 18 stone girl who would pull me to bits.... To my initial great delight in strolls the most dainty looking girl who examined me and them proceeded to inflict more pain that can be inflicted in 15 minutes without paying for it in Amsterdam!!!... Good luck Teasmaid!!!
 
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