The build up of waste products in muscles as well as the increased need for nutrients after exercise is a real concern for athletes. Muscle soreness from lactic acid build up and stiff joints can seriously hinder an athlete’s ability to train and as such needs to be minimized when and wherever possible.

The build up of waste products in muscles as well as the increased need for nutrients after exercise is a real concern for athletes. Muscle soreness from lactic acid build up and stiff joints can seriously hinder an athlete’s ability to train and as such needs to be minimized when and wherever possible.

One highly effective method for helping flush waste products like lactic acid out of the muscles and bringing fresh nutrients into the muscles and other connective tissue is what is known as “active recovery”.

Active recovery as a general idea simply means that instead of plopping down in an arm chair following a training session or off day you get out and perform some low-intensity activities to help get some fresh blood circulating. This can be anything from a very light jog or walk to a light weights session.

The activity of choice should depend on the activity you are trying to recover from. Because lactic acid build up is relatively site specific (i.e. leg presses do not cause as much lactic acid deposition in your chest muscles), your active recovery method should seek to focus on the area that needs the recovery. If you had a strenuous leg workout, light weight squats the next day can significantly aid the flushing out of waste products and recovery, because it is mimicking the same move that caused the waste product in the first place. Similarly a light jog or walk can best help recover from an intense sprint or interval training session. Swimming can also be a great total body active recovery method.

A great time for rugby players to perform active recovery is right after a rugby match or rugby practice. Often referred to as a ‘cool down’, a light jog or some calisthenics followed up by some dynamic and static stretching can do wonders for helping prevent more serious aches and pains from arising.

The mounting body of evidence to support active recovery methods makes it clear that every rugby player and rugby team should be taking advantage of the active recovery principle to aid their recovery and keep them healthy and (relatively) pain free throughout the season.