Cool-down after all workouts and games

The cool down is important for recovery, especially for veteran athletes. If you do not cool down, then lactic acid (the bi-product of muscles being worked hard) is not flushed away from muscles. Instead, lactic acid build-up forms around the muscles, causing aches and pains.

Start cooling down at a moderate pace and gradually decrease intensity. Always spend about 5 minutes cooling down, in addition to the time it takes to walk off the pitch or court.

Cool down activities include (but are not limited to):

• Running on the spot. Run or march briskly on the spot.
  
  
• Knee lifts. Lift alternate knees up in front of you. Touch each lifted knee with the opposite hand.
  
  
• Heel digs. Place alternate heels forwards on the ground in front of you. As you bring each foot forward, raise both hands to shoulder height, flexing at the elbow.
  
  
• Gentle marching on the spot. Slow down your pace as you finish off with gentle marching on the spot.

Because your muscles, ligaments and tendons are still warm, you can now safely perform cool-down stretches.

Remember:

• Spend 30-60 seconds on each exercise
• Gradually reduce pace throughout

For more on cool-down stretches, go to the stretching institute.