Should you cool down after a game?
Warm-up before the game is like a ritual to start a game. But what about cooling down after the game? Should you cool down after a game?
Cooling down after a game is very important and beneficial for your body. It helps your body to get back into normal mode after a full exercise mode. Cooling down after a game reduces muscle pain and tiredness the next day that minimizes the risk of injury.
Most people avoid cooling down after a game but this can put you under stress. If we talk about a football match then football is a game in which you have to be at your feet for a longer duration of time that increases your breathing rates so after a game it is necessary to bring your breathing rates to normal breathing rates. Once your breathing rate is stabilized you should move towards the other post-games cool-down exercise that helps in muscle recovery.
Here are few stretches that you should do to cool down after a game.
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Shoulder Stretch
Start from your right arm stretch it and lock it inside your folded left arm. Now stretch your right shoulder by pulling your right arm closer to the chest with the locked left arm. Hold it there for 15-20 seconds.
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Torso stretch
Stand straight in a relaxed manner. Fold your right arm behind the head and hold the left elbow. Likewise, fold the left arm and hold the right elbow. Now pull the elbow of one side with the arm of the opposite side such that it stretches your entire torso and the hip. Hold it for about 10 seconds and repeat the step on the other side.
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Neck stretch
Lie down on the ground facing upwards. Bend your knees. Fold your arms behind your head and clasp them using your fingers. Rest your head on the Palm. Now push your head forward such that the neck bends while the backrests on the ground. Stay in that position for 5 seconds after which you need to repeat the steps.
Other exercises that help you to cool down after a game:
Jogging or Walking
Light jogging or walking can be the simplest way of cooling down. 3 to 5 minutes of light jogging or walking can give you relief.
Foam Rolling
Foam rolling is a self-myofascial release technique. It helps to relieve muscle soreness tightness and help to increases your joint range of motion. This technique is popular among young football players. Foam rolling is safe to use but avoid foam rolling if you have any serious injury.
Ice Bath
The practice of taking ice baths goes back decades. An ice bath is also a form of cryotherapy. In this post-game cooling down process athletes sit in the chilled water of a minimum temperature of 10 to 15-minute dip in very cold water (50-59°F) after a game for a specific period.
Ice baths help in fast recovery from muscle soreness and tightness. It helps in reducing the risk of injury as it provides speedy recovery and lets you perform better on the next day.
The benefits of a cool down after the game
Normalize Heart Rate
There’s a sudden increment in heart rate after a game. Cooling down helps you to normalize your heart rate.
Slows Breathing
After a match, your breathing becomes deeper. A cool-down allows your breath to return to a normal rhythm.
Improves Relaxation
Cooldown is a great opportunity to boost your confidence. This can promote a sense of relaxation.
Makes you stress-free
Giving relief to your mind is not enough you should calm down your mind as well. Players get affected after the game and might think about how they performed. Relaxation techniques can be beneficial for them like, slowly cool down, some deep breathing, or even just closing their eyes and sitting for a moment can help them reflect upon their performance.
Makes you free from dizziness
A cool-down lets your blood circulate and prevents it from pooling in your veins, which can cause you to feel dizzy.
Wrapping Up!
A cool-down routine is helpful for you to get back to the next day’s game. It helps to improve your body’s function and flexibility that makes you feel better. So you should cool down after a game because it has multiple benefits.
The topic we have covered in this whole article:
- Different Types of Stretches
- Other exercises that help to cool down after a game.
- Benefits of cooling down.
Thank you for reading out this whole article. I hope it was helpful for you. If yes, then share this with your friends and family and let me know in the comments how was their experience.
