Use the following methods to further enhance recovery:

Go for a walk – a brisk walk will pump freshly oxygenated blood all around your body, dissipating the waste products of intense exercise, especially

in your legs. 20-30 minutes is more than enough to speed up recovery without tiring you out.

Get a massage – this is not the time for a deep tissue massage. That will at best be very painful, and at worst delay the recovery process. Instead, have a superficial Swedish-type massage that enhances circulation, relaxation, and lymphatic drainage.

Go for a swim – a relaxing swim in cool water will help mobilize your joints while reducing the inflammation that causes muscle pain. Focus on long, smooth strokes rather than trying to swim fast or a long way.

Contrast temperature therapy – alternate between hot and cold showers or baths to increase micro-circulation, oxygenate your muscles, and speed up recovery by flushing away the waste products produced during intense exercise.

Wear compression clothing – wearing compression garments may improve recovery by limiting post-activity swelling and inflammation. This is achieved by preventing fluid accumulation in and around muscle tissue and therefore minimizing bruising. Compression clothing also increases tissue temperature which can help ease aches and pains and increase mobility and flexibility while reducing the onset of DOMS. Wear compression garments for 24 hours after intense training or rugby matches.

Get more sleep – your body does most of its recovering while you sleep. If you are putting your body through a lot of physical stress, make sure you increase your nightly sleep quota to ensure your body gets the added time it needs to recover fully.

Supplements – supplements can play a meaningful role in post-rugby recovery. There are many supplements to choose from but the best items for recovery include:

Whey protein – rugby is a catabolic activity which means it causes muscle breakdown. Repairing this damage requires protein. Whey protein is rapidly digested, so it gives your muscles what they need as soon as possible. Because it is mixed with water, it is easy to consume immediately after your game and any other time that solid food may be inconvenient.

Branch chain amino acids – the branch chain amino acids (BCAAs) are leucine, isoleucine, and valine and make up 70% of muscle tissue. These amino acids are heavily catabolized during intense activities like rugby. Consuming BCAAs immediately and during the days after a tough game will help your muscles recover faster. They may also reduce the severity and duration of delayed onset muscle soreness.

Glutamine – glutamine is the most abundant amino acid in the body and as such performs several vital functions including growth, repair, and recovery of muscle mass. Glutamine also plays a key role in the replenishment of glycogen stores.

Fish Oils – fish oils, from the omega three fatty acid group, are naturally anti-inflammatory and can help reduce post-match muscle and joint pain. The regular supplementation of fish oils can also improve heart and brain function.

Creatine – creatine is a very popular, well- researched and cheap supplement that plays a vital role in the production of energy within your muscles. Supplementation with creatine can increase your energy reserves and enhance recovery. Add five grams of creatine to your post-match carb drink to kick start recovery.

ZMA – comprising of zinc, magnesium, and vitamin B6, ZMA is a safe sleep aid that also increases anabolic hormone production.

L-Arginine – this isolated amino acid is an effective vasodilator that opens blood vessels allowing more oxygenated blood to enter your muscles. This will enhance recovery by flushing out lactic acid.

Don’t leave recovery to chance; take a more active role to ensure you recover as quickly and as completely as possible. That way you’ll be better prepared for your next rugby match, training session, or team practice. The older you are, the slower recovery tends to be, so make sure you take recovery seriously if you are getting a little long in the tooth.