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159<script type="text/javascript" id="apsa-front-scripts-js-extra"> 160/* <![CDATA[ */ 161var apsa_ajax_url = "https:\/\/www.referee.com\/wp-admin\/admin-ajax.php"; 162var apsa_extra_options = {"apsa_custom_css":"","apsa_cache_enabled":"false","apsa_view_count":"31"}; 163var apsa_page_info = {"apsa_is_page":"","apsa_is_single":"1","apsa_is_archive":"","apsa_get_queried_object":{"ID":28749,"post_author":"5","post_date":"2026-07-28 10:00:58","post_date_gmt":"2026-07-28 15:00:58","post_content":"<span class=\"dropcap dropcap1\">Y<\/span>ou've been told time and again to have an on-point warm up routine before every game. Makes sense, right? You want to be properly tuned up to get ready for the demands of the game. But, what a lot of officials don\u2019t know is that it\u2019s equally important to give your body a chance to truly wind down after you\u2019ve pushed it to its limits.\r\n\r\nDepending on your sport, you may run around just as much as the players in your game do, so it\u2019s crucial that you treat your body as well as the greats would. With the right one in place, a great post-game routine will help your body recover even faster than if you didn\u2019t have one. That alone is reason enough to do it!\r\n\r\nWhether you want to improve your post-game routine, or if you don\u2019t have one at all and aren\u2019t sure where to start, here are some tips to get you thinking about crafting your perfect post-game session.\r\n<h2>Don\u2019t be a bump-on-a-log after the game<\/h2>\r\nActive recovery after your game is imperative.\r\n\r\nThe worst thing you can do is stop moving. Yes, your game may last up to three hours. There probably were very few breaks in between. You\u2019re tired, I understand - but you were built for this!\r\n\r\nYou\u2019ve (hopefully) trained for this. If treated right, your body is capable of enduring strain and pressure that will only make it stronger, especially if you give it the best chance to recover properly. It will improve under pressure. Don\u2019t let that scare you off from (safely) co
163oling down with the right movement.\r\n\r\nIf you\u2019ve ever woken up the day after a game stiff and sore, know that having an active post-game routine will help lessen and possibly even prevent that from happening. In the way that dynamic stretching is one of the best things you can do in a warm up, staying dynamic with your post-game routine can help with recovery and restoration of your muscles.\r\n\r\nWhat can you do? Hit the field and run around it at least twice. You don\u2019t have to take off in a full antelope-like sprint, nor should you be casually trotting. Simply jogging is enough. By moving at a reasonable rate, you\u2019re reducing muscle fatigue (aka: less soreness potential the next day).\r\n<h2>Stretch, stretch again and roll<\/h2>\r\nMaintaining flexibility is important for your in-game performance, but stretching and using a foam roller after your game is a very effective method to relieve some of your muscle tension, especially if you felt you were tightening-up during the game. You will need to release any built-up tension in your joints as well, so combining stretching with about 5-10 minutes of foam rolling will have your muscles singing their way to better results 6 and relaxation.\r\n\r\nNot sure where to start? Many complain of sore hips and hamstrings, so focus on gentle rolling with not too much pressure on the backs of your legs and the sides of your hips. A little goes a very long way, so just a few minutes is all it takes to release any tension in these trouble-zones and also help prevent further soreness from building up over the next 24 hours.\r\n<h2>Chill out<\/h2>\r\nIf the sound of getting doused in cold water is attractive after a game, you\u2019re not alone. It\u2019s natural to want to cool your body down after a lot of activity, but there\u2019s actually science behind utilizing ice baths in your post-game routine.\r\n\r\nIt works for the same reason putting an ice pack on a bump injury works - you want to reduce inflammation at the injury zone and, minimize pain.\r\n\r\nThough opinions vary about how long someone should undergo \u201ccold water immersion therapy\u201d or \u201c cryotherapy\u201d , the general consensus seems to be that putting yourself in an ice bath between 10-14 minutes at 54F-57F degrees is more than enough to treat and relieve soreness.\r\n\r\nThe first few minutes are the most difficult, but once you get used to it, you\u2019ll find relief coming to sore or stiff areas.\r\n\r\nHowever, if you don\u2019t want to sit in an ice bath, then \u201cContrast Water Therapy\u201d is another very viable option.\r\n\r\nContrast Water Therapy is essentially alternating between immersing yourself in cold water and warm water. And it has been shown to have tremendous restorative properties as it helps your body slough away metabolic waste from your exercise.\r\n\r\nWhen you put cold water on your body, your blood vessels constrict and then re-enlarge when you warm up again. This process alone helps your body push out the metabolic waste through your lymphatic system.\r\n\r\nHow to do \u201cCWT\u201d at home? Try to stay in cold water (45F-59F degreest) for at least 1 minute and then switch to warm water (96F-113F degrees) for the same amount of time. 8 If you\u2019re able, repeat this process a couple times. Just stay attuned to how you\u2019re feeling. You can increase or decrease the length of this therapeutic time depending on whether it makes you feel better or if you\u2019ve had enough.\r\n<h3>References<\/h3>\r\n1. <a href=\"https:\/\/well.blogs.nytimes.com\/2014\/03\/27\/the-workout-a-ref-keeps-up-with-march-madness\/#:~:t ext=The%20average%20college%20basketball%20official,clear%20view%20of%20the%20action\" target=\"_blank\" rel=\"noopener noreferrer\">O\u2019Connor, Anahad. \u201cThe Workout: A Ref Keeps Up With March Madness.\u201d The New York Times<\/a>.\r\n27 Mar, 2014.\r\n\r\n2. <a href=\"https:\/\/journals.lww.com\/nsca-scj\/FullText\/2013\/10000\/Sleep,_Recovery,_and_Athletic_Performa nce___A.8.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">Bird, S.P. \u201cSleep, Recovery, and Athletic Performance: A Brief Review and Recommendations.\u201d<\/a>
163\r\nStrength and Conditioning Journal. Oct 2013.\r\n\r\n3. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24739289\/#:~:text=CONCLUSION%3A%20Active%20recovery\" target=\"_blank\" rel=\"noopener noreferrer\">Devlin, J, et al. \u201cBlood Lactate Clearance After Maximal Exercise Depends on Active Recovery Intensity.\u201d<\/a>\r\n\r\nJournal of Sports Medicine and Physical Fitness. Jun 2014.\r\n\r\n4. <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1440244013000042\" target=\"_blank\" rel=\"noopener noreferrer\">Torres, Rui., et al. \u201cEffects of Single Bout Versus Repeated Bouts Stretching on Muscle Recovery<\/a>\r\nFollowing Eccentric Exercise.\u201d Journal of Science and Medicine in Sport. Nov 2013.\r\n\r\n5. <a href=\"https:\/\/www.runnersworld.com\/news\/a20790812\/the-running-resume-of-a-world-cup-soccer-refer ee\/#:~:text=In%20each%20game%2C%20the%20referees,ball%20all%20over%20the%20field\" target=\"_blank\" rel=\"noopener noreferrer\">Fox, Kit. \u201cThe Running Resume of a World Cup Soccer Referee.\u201d<\/a>\r\n\r\nRunner\u2019s World. 15 June 2018.\r\n\r\n6. <a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/jsr\/23\/4\/article-p296.xml\" target=\"_blank\" rel=\"noopener noreferrer\">Mohr, A.R, et al. \u201cEffects of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion.\u201d<\/a>\r\n\r\nHuman Kinetics Journals, 2014.\r\n\r\n7. <a href=\"https:\/\/www.jsams.org\/article\/S1440-2440(10)00695-X\/fulltext\" target=\"_blank\" rel=\"noopener noreferrer\">Elias, G., et al. \u201cCold Water Immersion Is The Most Effective For Recovery of Repeat Sprint Ability and Reducing Fatigue Post an Australian Football Game.\u201d<\/a>\r\n\r\nJournal of Science and Medicine in Sport. 2010.\r\n\r\n8. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3633882\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bieuzen, Francois., et al. \u201cContrast Water Therapy and Exercise Induced Muscle Damage: A systematic Review and Meta-Analysis.\u201d<\/a>\r\n\r\nPublic Library of Science. 23 Apr, 2013.\r\n\r\n9. <a href=\"https:\/\/medlineplus.gov\/ency\/article\/002247.htm\" target=\"_blank\" rel=\"noopener noreferrer\">The Lymph System, U.S National Library of Medicine, MedlinePlus<\/a>","post_title":"The Importance of Post-Game Recovery","post_excerpt":"","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"the-importance-of-post-game-recovery","to_ping":"","pinged":"","post_modified":"2026-07-30 16:48:26","post_modified_gmt":"2026-07-30 21:48:26","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.referee.com\/?p=28749","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw"},"apsa_get_the_ID":"28749","apsa_get_taxonomies":{"category":"category","post_tag":"post_tag","nav_menu":"nav_menu","link_category":"link_category","post_format":"post_format","wp_theme":"wp_theme","wp_template_part_area":"wp_template_part_area","wp_pattern_category":"wp_pattern_category","wpcode_type":"wpcode_type","wpcode_location":"wpcode_location","wpcode_tags":"wpcode_tags","dlm_download_category":"dlm_download_category","dlm_download_tag":"dlm_download_tag","cookielawinfo-category":"cookielawinfo-category","wpforms_form_tag":"wpforms_form_tag"}}; 164var apsa_plugin_dir = "https:\/\/www.referee.com\/wp-content\/plugins\/aparg-smartad\/framework\/"; 165var apsa_plugin_data = {"plugin_data":{"name":"SmartAd","icon_path":"https:\/\/www.referee.com\/wp-content\/plugins\/aparg-smartad\/main\/includes\/..\/view\/admin\/images\/plugin-icon.png"},"element_data":[{"name":"image","icon_path":"https:\/\/www.referee.com\/wp-content\/plugins\/aparg-smartad\/main\/includes\/..\/view\/admin\/images\/commertials-types\/image.png","campaign_types":["background","embed","popup"]},{"name":"video","icon_path":"https:\/\/www.referee.com\/wp-content\/plugins\/aparg-smartad\/main\/includes\/..\/view\/admin\/images\/commertials-types\/video.png","campaign_types":["embed","popup"]},{"name":"flash","icon_path":"https:\/\/www.referee.com\/wp-content\/plugins\/aparg-smartad\/main\/includes\/..\/view\/admin\/images\/commertials-types\/flash.png","campaign_types":["embed","popup"]},{"name":"code","icon_path":"https:\/\/www.referee.com\/wp-content\/plugins\/aparg-smartad\/main\/includes\/..\/view\/admin\/images\/commertials-types\/html.png","campaign_types":["embed","popup"]},{"name":"iframe","icon_path":"https:\/\/www.referee.com\/wp-content\/plugins\/aparg-smartad\/main\/includes\/..\/view\/admin\/images\/commertials-types\/iframe.png","campaign_types":["embed","popup"]}],"anticache":"true","campaign_types":{"background":"true","embed":"true","popup":"true"},"visual_composer":{"enable":"true","icon_path":"https:\/\/www.referee.com\/wp-content\/plugins\/aparg-smartad\/main\/includes\/..\/view\/admin\/images\/composer-icon.png"},"event_name":"visit"}; 166/* ]]> */ 167</script>
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322 323 324 325<!-- Header style compiled by theme --> 326 327<style> 328 329 330body { 331 background-color:#ebebec; 332} 333 334 @font-face { 335 font-family: "Aleo Bold"; 336 src: local("Aleo Bold"), url("https://www.referee.com/wp-content/uploads/2016/11/aleo-bold-webfont.woff") format("woff"); 337 } 338 339 @font-face { 340 font-family: "Aleo Regular"; 341 src: local("Aleo Regular"), url("https://www.referee.com/wp-content/uploads/2016/11/aleo-regular-webfont.woff") format("woff"); 342 } 343 344.td-header-border:before, 345 .td-trending-now-title, 346 .td_block_mega_menu .td_mega_menu_sub_cats .cur-sub-cat, 347 .td-post-category:hover, 348 .td-header-style-2 .td-header-sp-logo, 349 .td-next-prev-wrap a:hover i, 350 .page-nav .current, 351 .widget_calendar tfoot a:hover, 352 .td-footer-container .widget_search .wpb_button:hover, 353 .td-scroll-up-visible, 354 .dropcap, 355 .td-category a, 356 input[type="submit"]:hover, 357 .td-post-small-box a:hover, 358 .td-404-sub-sub-title a:hover, 359 .td-rating-bar-wrap div, 360 .td_top_authors .td-active .td-author-post-count, 361 .td_top_authors .td-active .td-author-comments-count, 362 .td_smart_list_3 .td-sml3-top-controls i:hover, 363 .td_smart_list_3 .td-sml3-bottom-controls i:hover, 364 .td_wrapper_video_playlist .td_video_controls_playlist_wrapper, 365 .td-read-more a:hover, 366 .td-login-wrap .btn, 367 .td_display_err, 368 .td-header-style-6 .td-top-menu-full, 369 #bbpress-forums button:hover, 370 #bbpress-forums .bbp-pagination .current, 371 .bbp_widget_login .button:hover, 372 .header-search-wrap .td-drop-down-search .btn:hover, 373 .td-post-text-content .more-link-wrap:hover a, 374 #buddypress div.item-list-tabs ul li > a span, 375 #buddypress div.item-list-tabs ul li > a:hover span, 376 #buddypress input[type=submit]:hover, 377 #buddypress a.button:hover span, 378 #buddypress div.item-list-tabs ul li.selected a span, 379 #buddypress div.item-list-tabs ul li.current a span, 380 #buddypress input[type=submit]:focus, 381 .td-grid-style-3 .td-big-grid-post .td-module-thumb a:last-child:before, 382 .td-grid-style-4 .td-big-grid-post .td-module-thumb a:last-child:before, 383 .td-grid-style-5 .td-big-grid-post .td-module-thumb:after, 384 .td_category_template_2 .td-category-siblings .td-category a:hover, 385 .td-weather-week:before, 386 .td-weather-information:before { 387 background-color: #c59c4d; 388 } 389 390 @media (max-width: 767px) { 391 .td-category a.td-current-sub-category { 392 background-color: #c59c4d; 393 } 394 } 395 396 .woocommerce .onsale, 397 .woocommerce .woocommerce a.button:hover, 398 .woocommerce-page .woocommerce .button:hover, 399 .single-product .product .summary .cart .button:hover, 400 .woocommerce .woocommerce .product a.button:hover, 401 .woocommerce .product a.button:hover, 402 .woocommerce .product #respond input#submit:hover, 403 .woocommerce .checkout input#place_order:hover, 404 .woocommerce .woocommerce.widget .button:hover, 405 .woocommerce .woocommerce-message .button:hover, 406 .woocommerce .woocommerce-error .button:hover, 407 .woocommerce .woocommerce-info .button:hover, 408 .woocommerce.widget .ui-slider .ui-slider-handle, 409 .vc_btn-black:hover, 410 .wpb_btn-black:hover, 411 .item-list-tabs .feed:hover a, 412 .td-smart-list-button:hover { 413 background-color: #c59c4d !important; 414 } 415 416 .td-header-sp-top-menu .top-header-menu > .current-menu-item > a, 417 .td-header-sp-top-menu .top-header-menu > .current-menu-ancestor > a, 418 .td-header-sp-top-menu .top-header-menu > .current-category-ancestor > a, 419 .td-header-sp-top-menu .top-header-menu > li > a:hover, 420 .td-header-sp-top-menu .top-header-menu > .sfHover > a, 421 .top-header-menu ul .current-menu-item > a, 422 .top-header-menu ul .current-menu-ancestor > a, 423 .top-header-menu ul .current-category-ancestor > a, 424 .top-header-menu ul li > a:hover, 425 .top-header-menu ul .sfHover > a, 426 .sf-menu ul .td-menu-item > a:hover, 427 .sf-menu ul .sfHover > a, 428 .sf-menu ul .current-menu-ancestor > a, 429 .sf-menu ul .current-category-ancestor > a, 430 .sf-menu ul .current-menu-item > a, 431 .td_module_wrap:hover .entry-title a, 432 .td_mod_mega_menu:hover .entry-title a, 433 .footer-email-wrap a, 434 .widget a:hover, 435 .td-footer-container .widget_calendar #today, 436 .td-category-pulldown-filter a.td-pulldown-category-filter-link:hover, 437 .td-load-more-wrap a:hover, 438 .td-post-next-prev-content a:hover, 439 .td-author-name a:hover, 440 .td-author-url a:hover, 441 .td_mod_related_posts:hover .entry-title a, 442 .td-search-query, 443 .header-search-wrap .td-drop-down-search .result-msg a:hover, 444 .td_top_authors .td-active .td-authors-name a, 445 .post blockquote p, 446 .td-post-content blockquote p, 447 .page blockquote p, 448 .comment-list cite a:hover, 449 .comment-list cite:hover, 450 .comment-list .comment-reply-link:hover, 451 a, 452 .white-menu #td-header-menu .sf-menu > li > a:hover, 453 .white-menu #td-header-menu .sf-menu > .current-menu-ancestor > a, 454 .white-menu #td-header-menu .sf-menu > .current-menu-item > a, 455 .td-stack-classic-blog .td-post-text-content .more-link-wrap:hover a, 456 .td_quote_on_blocks, 457 #bbpress-forums .bbp-forum-freshness a:hover, 458 #bbpress-forums .bbp-topic-freshness a:hover, 459 #bbpress-forums .bbp-forums-list li a:hover, 460 #bbpress-forums .bbp-forum-title:hover, 461 #bbpress-forums .bbp-topic-permalink:hover, 462 #bbpress-forums .bbp-topic-started-by a:hover, 463 #bbpress-forums .bbp-topic-started-in a:hover, 464 #bbpress-forums .bbp-body .super-sticky li.bbp-topic-title .bbp-topic-permalink, 465 #bbpress-forums .bbp-body .sticky li.bbp-topic-title .bbp-topic-permalink, 466 #bbpress-forums #subscription-toggle a:hover, 467 #bbpress-forums #favorite-toggle a:hover, 468 .widget_display_replies .bbp-author-name, 469 .widget_display_topics .bbp-author-name, 470 .td-subcategory-header .td-category-siblings .td-subcat-dropdown a.td-current-sub-category, 471 .td-subcategory-header .td-category-siblings .td-subcat-dropdown a:hover, 472 .td-pulldown-filter-display-option:hover, 473 .td-pulldown-filter-display-option .td-pulldown-filter-link:hover, 474 .td_normal_slide .td-wrapper-pulldown-filter .td-pulldown-filter-list a:hover, 475 #buddypress ul.item-list li div.item-title a:hover, 476 .td_block_13 .td-pulldown-filter-list a:hover, 477 .td_smart_list_8 .td-smart-list-dropdown-wrap .td-smart-list-button:hover, 478 .td_smart_list_8 .td-smart-list-dropdown-wrap .td-smart-list-button:hover i, 479 .td-sub-footer-container a:hover, 480 .td-instagram-user a { 481 color: #c59c4d; 482 } 483 484 .td-stack-classic-blog .td-post-text-content .more-link-wrap:hover a { 485 outline-color: #c59c4d; 486 } 487 488 .td-mega-menu .wpb_content_element li a:hover, 489 .td_login_tab_focus { 490 color: #c59c4d !important; 491 } 492 493 .td-next-prev-wrap a:hover i, 494 .page-nav .current,
495 .widget_tag_cloud a:hover, 496 .post .td_quote_box, 497 .page .td_quote_box, 498 .td-login-panel-title, 499 #bbpress-forums .bbp-pagination .current, 500 .td_category_template_2 .td-category-siblings .td-category a:hover, 501 .page-template-page-pagebuilder-latest .td-instagram-user { 502 border-color: #c59c4d; 503 } 504 505 .td_wrapper_video_playlist .td_video_currently_playing:after, 506 .item-list-tabs .feed:hover { 507 border-color: #c59c4d !important; 508 } 509 510 511 512 .td-pb-row [class*="td-pb-span"], 513 .td-pb-border-top, 514 .page-template-page-title-sidebar-php .td-page-content > .wpb_row:first-child, 515 .td-post-sharing, 516 .td-post-content, 517 .td-post-next-prev, 518 .author-box-wrap, 519 .td-comments-title-wrap, 520 .comment-list, 521 .comment-respond, 522 .td-post-template-5 header, 523 .td-container, 524 .wpb_content_element, 525 .wpb_column, 526 .wpb_row, 527 .white-menu .td-header-container .td-header-main-menu, 528 .td-post-template-1 .td-post-content, 529 .td-post-template-4 .td-post-sharing-top, 530 .td-header-style-6 .td-header-header .td-make-full, 531 #disqus_thread, 532 .page-template-page-pagebuilder-title-php .td-page-content > .wpb_row:first-child, 533 .td-footer-container:before { 534 border-color: #ebebec; 535 } 536 .td-top-border { 537 border-color: #ebebec !important; 538 } 539 .td-container-border:after, 540 .td-next-prev-separator, 541 .td-pb-row .wpb_column:before, 542 .td-container-border:before, 543 .td-main-content:before, 544 .td-main-sidebar:before, 545 .td-pb-row .td-pb-span4:nth-of-type(3):after, 546 .td-pb-row .td-pb-span4:nth-last-of-type(3):after { 547 background-color: #ebebec; 548 } 549 @media (max-width: 767px) { 550 .white-menu .td-header-main-menu { 551 border-color: #ebebec; 552 } 553 } 554 555 556 557 558 .td-header-top-menu, 559 .td-header-wrap .td-top-menu-full { 560 background-color: #ffe182; 561 } 562 563 .td-header-style-1 .td-header-top-menu, 564 .td-header-style-2 .td-top-bar-container, 565 .td-header-style-7 .td-header-top-menu { 566 padding: 0 12px; 567 top: 0; 568 } 569 570 571 .td-header-sp-top-menu .top-header-menu > li > a, 572 .td-header-sp-top-menu .td_data_time, 573 .td-header-sp-top-menu .td-weather-top-widget { 574 color: #000000; 575 } 576 577 578 .top-header-menu > .current-menu-item > a, 579 .top-header-menu > .current-menu-ancestor > a, 580 .top-header-menu > .current-category-ancestor > a, 581 .top-header-menu > li > a:hover, 582 .top-header-menu > .sfHover > a { 583 color: #844f00 !important; 584 } 585 586 587 .top-header-menu ul li a { 588 color: #000000; 589 } 590 591 592 .top-header-menu ul .current-menu-item > a, 593 .top-header-menu ul .current-menu-ancestor > a, 594 .top-header-menu ul .current-category-ancestor > a, 595 .top-header-menu ul li > a:hover, 596 .top-header-menu ul .sfHover > a { 597 color: #844f00; 598 } 599 600 601 .td-header-sp-top-widget .td-social-icon-wrap i { 602 color: #000000; 603 } 604 605 606 .td-header-sp-top-widget .td-social-icon-wrap i:hover { 607 color: #844f00; 608 } 609 610 611 .td-header-main-menu { 612 background-color: #000000; 613 } 614 615 616 .sf-menu > li > a, 617 .header-search-wrap .td-icon-search, 618 #td-top-mobile-toggle i { 619 color: #ffe182; 620 } 621 622 623 .td-header-border:before { 624 background-color: rgba(255,255,255,0.01); 625 } 626 627 628 .td-header-row.td-header-header { 629 background-color: #000000; 630 } 631 632 .td-header-style-1 .td-header-top-menu { 633 padding: 0 12px; 634 top: 0; 635 } 636 637 @media (min-width: 1024px) { 638 .td-header-style-1 .td-header-header { 639 padding: 0 6px; 640 } 641 } 642 643 .td-header-style-6 .td-header-header .td-make-full { 644 border-bottom: 0; 645 } 646 647 648 @media (max-height: 768px) { 649 .td-header-style-6 .td-header-sp-rec { 650 margin-right: 7px; 651 } 652 .td-header-style-6 .td-header-sp-logo { 653 margin-left: 7px; 654 } 655 } 656 657 658 @media (max-width: 767px) { 659 body .td-header-wrap .td-header-main-menu { 660 background-color: #000000; 661 } 662 } 663 664 665 @media (max-width: 767px) { 666 body #td-top-mobile-toggle i, 667 .td-header-wrap .header-search-wrap .td-icon-search { 668 color: #ffe182 !important; 669 } 670 } 671 672 673 .td-menu-background:before, 674 .td-search-background:before { 675 background: rgba(0,0,0,0.8); 676 background: -moz-linear-gradient(top, rgba(0,0,0,0.8) 0%, rgba(0,0,0,0.8) 100%); 677 background: -webkit-gradient(left top, left bottom, color-stop(0%, rgba(0,0,0,0.8)), color-stop(100%, rgba(0,0,0,0.8))); 678 background: -webkit-linear-gradient(top, rgba(0,0,0,0.8) 0%, rgba(0,0,0,0.8) 100%); 679 background: -o-linear-gradient(top, rgba(0,0,0,0.8) 0%, @mobileu_gradient_two_mob 100%); 680 background: -ms-linear-gradient(top, rgba(0,0,0,0.8) 0%, rgba(0,0,0,0.8) 100%); 681 background: linear-gradient(to bottom, rgba(0,0,0,0.8) 0%, rgba(0,0,0,0.8) 100%); 682 filter: progid:DXImageTransform.Microsoft.gradient( startColorstr='rgba(0,0,0,0.8)', endColorstr='rgba(0,0,0,0.8)', GradientType=0 ); 683 } 684 685 686 .td-mobile-content li a, 687 .td-mobile-content .td-icon-menu-right, 688 .td-mobile-content .sub-menu .td-icon-menu-right, 689 #td-mobile-nav .td-menu-login-section a, 690 #td-mobile-nav .td-menu-logout a, 691 #td-mobile-nav .td-menu-socials-wrap .td-icon-font, 692 .td-mobile-close .td-icon-close-mobile, 693 #td-mobile-nav .td-register-section, 694 #td-mobile-nav .td-register-section .td-login-input, 695 #td-mobile-nav label, 696 #td-mobile-nav .td-register-section i, 697 #td-mobile-nav .td-register-section a, 698 #td-mobile-nav .td_display_err { 699 color: #ffe182; 700 } 701 702 #td-mobile-nav .td-menu-login-section .td-menu-login span { 703 background-color: #ffe182; 704 } 705 706 #td-mobile-nav .td-register-section .td-login-input { 707 border-bottom-color: #ffe182 !important; 708 } 709 710 711 .td-mobile-content .current-menu-item > a, 712 .td-mobile-content .current-menu-ancestor > a, 713 .td-mobile-content .current-category-ancestor > a, 714 #td-mobile-nav .td-menu-login-section a:hover, 715 #td-mobile-nav .td-register-section a:hover, 716 #td-mobile-nav .td-menu-socials-wrap a:hover i { 717 color: #ffffff; 718 } 719 720 721 #td-mobile-nav .td-register-section .td-login-button { 722 color: #c59c4d; 723 } 724 725 726 727 .td-footer-container, 728 .td-footer-container .td_module_mx3 .meta-info, 729 .td-footer-container .td_module_14 .meta-info, 730 .td-footer-container .td_module_mx1 .td-block14-border { 731 background-color: #000000; 732 } 733 .td-footer-container .widget_calendar #today { 734 background-color: transparent; 735 } 736 737 738 .td-footer-container .block-title > span, 739 .td-footer-container .block-title > a, 740 .td-footer-container .widgettitle, 741 .td-footer-container .widget_rss .block-title .rsswidget { 742 color: #000000; 743 } 744 745 746 747 .td-sub-footer-container { 748 background-color: #000000; 749 } 750 .td-sub-footer-container:after { 751 background-color: transparent; 752 } 753 .td-sub-footer-container:before { 754 background-color: transparent; 755 } 756 .td-footer-container.td-container { 757 border-bottom-width: 0; 758 } 759 760 761 .td-sub-footer-container, 762 .td-sub-footer-container a { 763 color: #ffe182; 764 } 765 .td-sub-footer-container li a:before { 766 background-color: #ffe182; 767 } 768 769 770 .td-subfooter-menu li a:hover { 771 color: #000000; 772 } 773 774 775 .td_module_1 .td-module-title a { 776 color: #000000; 777 } 778 779 .td_module_2 .td-module-title a { 780 color: #000000; 781 } 782 783 .td_module_3 .td-module-title a { 784 color: #000000; 785 } 786 787 .td_module_4 .td-module-title a { 788 color: #000000; 789 } 790 791 .td_module_5 .td-module-title a { 792 color: #000000; 793 } 794 795 .td_module_6 .td-module-title a { 796 color: #000000; 797 } 798 799 .td_module_7 .td-module-title a { 800 color: #000000; 801 } 802 803 .td_module_8 .td-module-title a { 804 color: #000000; 805 } 806 807 .td_module_9 .td-module-title a { 808 color: #000000; 809 } 810 811 .td_module_10 .td-module-title a { 812 color: #000000; 813 } 814 815 .td_module_11 .td-module-title a { 816 color: #000000; 817 } 818 819 .td_module_12 .td-module-title a { 820 color: #000000; 821 } 822 823 .td_module_13 .td-module-title a { 824 color: #000000; 825 } 826 827 .td_module_14 .td-module-title a { 828 color: #000000; 829 } 830 831 .td_module_15 .entry-title a { 832 color: #000000; 833 } 834 835 .td_module_mx2 .td-module-title a { 836 color: #000000; 837 } 838 839 .td_module_mx4 .td-module-title a { 840 color: #000000; 841 } 842 843 .td_block_trending_now .entry-title a { 844 color: #000000; 845 } 846 847 .td_module_wrap .td-post-author-name a { 848 color: #000000; 849 } 850 851 852 853 .post header h1 { 854 color: #000000; 855 } 856 857 header .td-post-author-name a { 858 color: #000000; 859 } 860 861 .td-post-content, 862 .td-post-content p { 863 color: #000000; 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1981oling down with the right movement.</p> 1982<p>If youâve ever woken up the day after a game stiff and sore, know that having an active post-game routine will help lessen and possibly even prevent that from happening. In the way that dynamic stretching is one of the best things you can do in a warm up, staying dynamic with your post-game routine can help with recovery and restoration of your muscles.</p> 1983<p>What can you do? Hit the field and run around it at least twice. You donât have to take off in a full antelope-like sprint, nor should you be casually trotting. Simply jogging is enough. By moving at a reasonable rate, youâre reducing muscle fatigue (aka: less soreness potential the next day).</p> 1984<h2>Stretch, stretch again and roll</h2> 1985<p>Maintaining flexibility is important for your in-game performance, but stretching and using a foam roller after your game is a very effective method to relieve some of your muscle tension, especially if you felt you were tightening-up during the game. You will need to release any built-up tension in your joints as well, so combining stretching with about 5-10 minutes of foam rolling will have your muscles singing their way to better results 6 and relaxation.</p> 1986<p>Not sure where to start? Many complain of sore hips and hamstrings, so focus on gentle rolling with not too much pressure on the backs of your legs and the sides of your hips. A little goes a very long way, so just a few minutes is all it takes to release any tension in these trouble-zones and also help prevent further soreness from building up over the next 24 hours.</p> 1987<h2>Chill out</h2> 1988<p>If the sound of getting doused in cold water is attractive after a game, youâre not alone. Itâs natural to want to cool your body down after a lot of activity, but thereâs actually science behind utilizing ice baths in your post-game routine.</p> 1989<p>It works for the same reason putting an ice pack on a bump injury works – you want to reduce inflammation at the injury zone and, minimize pain.</p> 1990<p>Though opinions vary about how long someone should undergo âcold water immersion therapyâ or â cryotherapyâ , the general consensus seems to be that putting yourself in an ice bath between 10-14 minutes at 54F-57F degrees is more than enough to treat and relieve soreness.</p> 1991<p>The first few minutes are the most difficult, but once you get used to it, youâll find relief coming to sore or stiff areas.</p> 1992<p>However, if you donât want to sit in an ice bath, then âContrast Water Therapyâ is another very viable option.</p> 1993<p>Contrast Water Therapy is essentially alternating between immersing yourself in cold water and warm water. And it has been shown to have tremendous restorative properties as it helps your body slough away metabolic waste from your exercise.</p> 1994<p>When you put cold water on your body, your blood vessels constrict and then re-enlarge when you warm up again. This process alone helps your body push out the metabolic waste through your lymphatic system.</p> 1995<p>How to do âCWTâ at home? Try to stay in cold water (45F-59F degreest) for at least 1 minute and then switch to warm water (96F-113F degrees) for the same amount of time. 8 If youâre able, repeat this process a couple times. Just stay attuned to how youâre feeling. You can increase or decrease the length of this therapeutic time depending on whether it makes you feel better or if youâve had enough.</p> 1996<h3>References</h3> 1997<p>1. <a href="https://well.blogs.nytimes.com/2014/03/27/the-workout-a-ref-keeps-up-with-march-madness/#:~:t ext=The%20average%20college%20basketball%20official,clear%20view%20of%20the%20action" target="_blank" rel="noopener noreferrer">OâConnor, Anahad. âThe Workout: A Ref Keeps Up With March Madness.â The New York Times</a>.<br /> 199827 Mar, 2014.</p> 1999<p>2. <a href="https://journals.lww.com/nsca-scj/FullText/2013/10000/Sleep,_Recovery,_and_Athletic_Performa nce___A.8.aspx" target="_blank" rel="noopener noreferrer">Bird, S.P. âSleep, Recovery, and Athletic Performance: A Brief Review and Recommendations.â</a><br />
2000Strength and Conditioning Journal. Oct 2013.</p> 2001<p>3. <a href="https://pubmed.ncbi.nlm.nih.gov/24739289/#:~:text=CONCLUSION%3A%20Active%20recovery" target="_blank" rel="noopener noreferrer">Devlin, J, et al. âBlood Lactate Clearance After Maximal Exercise Depends on Active Recovery Intensity.â</a></p> 2002<p>Journal of Sports Medicine and Physical Fitness. Jun 2014.</p> 2003<p>4. <a href="https://www.sciencedirect.com/science/article/abs/pii/S1440244013000042" target="_blank" rel="noopener noreferrer" class="broken_link">Torres, Rui., et al. âEffects of Single Bout Versus Repeated Bouts Stretching on Muscle Recovery</a><br /> 2004Following Eccentric Exercise.â Journal of Science and Medicine in Sport. Nov 2013.</p> 2005<p>5. <a href="https://www.runnersworld.com/news/a20790812/the-running-resume-of-a-world-cup-soccer-refer ee/#:~:text=In%20each%20game%2C%20the%20referees,ball%20all%20over%20the%20field" target="_blank" rel="noopener noreferrer">Fox, Kit. âThe Running Resume of a World Cup Soccer Referee.â</a></p> 2006<p>Runnerâs World. 15 June 2018.</p> 2007<p>6. <a href="https://journals.humankinetics.com/view/journals/jsr/23/4/article-p296.xml" target="_blank" rel="noopener noreferrer" class="broken_link">Mohr, A.R, et al. âEffects of Foam Rolling and Static Stretching on Passive Hip-Flexion Range of Motion.â</a></p> 2008<p>Human Kinetics Journals, 2014.</p> 2009<p>7. <a href="https://www.jsams.org/article/S1440-2440(10)00695-X/fulltext" target="_blank" rel="noopener noreferrer" class="broken_link">Elias, G., et al. âCold Water Immersion Is The Most Effective For Recovery of Repeat Sprint Ability and Reducing Fatigue Post an Australian Football Game.â</a></p> 2010<p>Journal of Science and Medicine in Sport. 2010.</p> 2011<p>8. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633882/" target="_blank" rel="noopener noreferrer">Bieuzen, Francois., et al. âContrast Water Therapy and Exercise Induced Muscle Damage: A systematic Review and Meta-Analysis.â</a></p> 2012<p>Public Library of Science. 23 Apr, 2013.</p> 2013<p>9. <a href="https://medlineplus.gov/ency/article/002247.htm" target="_blank" rel="noopener noreferrer">The Lymph System, U.S National Library of Medicine, MedlinePlus</a></p> 2014<!-- Kit append_form_to_content(): Kit Form ID 0 does not exist on Kit. 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But opting out of some of these cookies may affect your browsing experience.</div> 2289 </div> 2290 <a class="cli-privacy-readmore" aria-label="Show more" role="button" data-readmore-text="Show more" data-readless-text="Show less"></a> </div> 2291 </div> 2292 <div class="cli-col-12 cli-align-items-stretch cli-px-0 cli-tab-section-container"> 2293 <div class="cli-tab-section"> 2294 <div class="cli-tab-header"> 2295 <a role="button" tabindex="0" class="cli-nav-link cli-settings-mobile" data-target="necessary" data-toggle="cli-toggle-tab"> 2296 Necessary </a> 2297 <div class="wt-cli-necessary-checkbox"> 2298 <input type="checkbox" class="cli-user-preference-checkbox" id="wt-cli-checkbox-necessary" data-id="checkbox-necessary" checked="checked" /> 2299 <label class="form-check-label" for="wt-cli-checkbox-necessary">Necessary</label> 2300 </div> 2301 <span class="cli-necessary-caption">Always Enabled</span> 2302 </div> 2303 <div class="cli-tab-content"> 2304 <div class="cli-tab-pane cli-fade" data-id="necessary"> 2305 <div class="wt-cli-cookie-description"> 2306 Necessary cookies are absolutely essential for the website to function properly. 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