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How can I improve recovery from playing ice hockey?

To improve recovery after playing a hockey game, perform a 10-minute cool-down on an exercise bike followed by a flexibility routine. First use the foam roller for 30 seconds on any tight areas like the calves, inner thighs, and IT-band (the outside part of the thigh between the knee and hip). Foam rolling is a form of self-massage in which you apply pressure with a foam roller to tight areas of a muscle. This breaks up adhesions, or "knots", in the muscle and relaxes the muscle to allow for a better static stretch. After foam rolling, perform static stretches for tight areas. To stretch the inner thigh, begin by sitting on a stability ball and extend one leg out to the side, keeping the other knee bent. Lean toward the knee that is bent, keeping the back flat, until you feel the stretch in the inner thigh. Hold this position for 30 seconds and repeat 2 times. Make sure you activate your core by drawing-in the belly button to the spine. To stretch the calves, stand with your feet staggered a few feet away from a wall. Put your hands on the wall for support and resistance and push against the wall with the front leg bent and the back leg completely straight. Lean into the wall and keep the back heel on the ground until you feel a stretch develop in the calf. Make sure the back foot is straight ahead and activate the core. Hold this position for 30 seconds and repeat 2 times. By performing the cool-down and stretching you can improve your recovery and be ready for the next game.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.