Sport

Training: How to avoid post-gym soreness

Recover like an elite rugby star

You know that feeling when you get out of bed the morning after a hard match, run or workout? Every muscle rebelling against you? It’s optional. We spoke to Adam Beard, the Welsh Rugby Union’s head of physical performance, about ways elite rugby players recover and how you can take the same steps at home.

Contrast shower

“Try 30 seconds on the working muscles on warm, then 30 seconds on cold; do this six times. It helps your nervous system, dampens inflammation and also flushes the working muscles. I tell the players to do this at home or in hotels.”

Compression

“Even if you’ve not been wearing compression clothing during your workout, put some on after a contrast shower to further restrict inflammation.”

Sleep

“Everyone needs good sleep hygiene, but especially after intense exercise. We monitor players’ sleep and you can do the same with a free smartphone app.”

Under Armour is official technical partner of the WRU; underarmour.co.uk

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