Recovery and prehab: the gym work you do after the match

You've just pushed through 90 minutes on the pitch, or battled for 80 on the rugby field. The final whistle blows, and your body feels it. Most athletes think the work is done, but for us at CURVA, we know that some of the most crucial work begins right after the match: recovery and prehab. These aren't just buzzwords; they're essential gym work that helps you adapt, repair, and prevent future injuries.

Beyond the cool-down: why recovery is active

It is a common misconception that recovery means simply resting. While rest is vital, active recovery strategies significantly enhance your body's ability to bounce back faster and stronger. Neglecting this phase means you're leaving performance gains on the table and increasing your risk of injury. As research consistently shows, adequate recovery is paramount for consistent athletic performance (Jeffreys, 2015).

What is prehab? Your injury prevention shield

Prehabilitation, or prehab, is about being proactive. Instead of waiting for an injury to happen and then doing rehabilitation, prehab focuses on strengthening vulnerable areas and improving movement quality before problems arise. Think of it as building a robust shield for your body.

The gym work you do after the match

So, what does this recovery and prehab look like in the gym? It's not about heavy lifting, but targeted, intelligent work

1. Immediate post-match: kick-starting the process Within hours of the final whistle, the goal is to begin reducing stiffness and promoting blood flow.

   • Light active recovery: A gentle cycle or a slow jog for 10-15 minutes can help flush metabolic by-products from your muscles.

   • Static stretching: Long-hold stretches (30+ seconds) for major muscle groups, focusing on areas that feel tight. This helps restore muscle length and flexibility.

     
     

2. 24-48 hours post-match: deeper repair and mobility This is often when soreness peaks. The gym becomes your space for targeted soft tissue work and mobility.

   • Foam rolling and soft tissue release: Use a foam roller, lacrosse ball, or massage gun to target tight spots in your quads, hamstrings, glutes, calves, and back. This can help improve blood flow and reduce muscle knots.

   • Dynamic mobility drills: Gentle, controlled movements through a full range of motion. Think cat-cow stretches, leg swings, hip circles, and thoracic rotations. These are crucial for restoring joint health and preparing your body for future demands.

   • Low-intensity resistance work: Sometimes referred to as "flush sessions," these involve very light weights and high reps (e.g., bodyweight squats, banded glute bridges). The aim is to increase blood flow without adding significant muscle damage.

     
     

3. Ongoing prehab: building resilience Integrated into your weekly training schedule, these are dedicated sessions or parts of sessions to strengthen common weak links.

   • Glute activation: Exercises like banded glute bridges, clam shells, and side-lying leg raises strengthen the glutes, crucial for knee stability and preventing hamstring strains.

   • Rotator cuff exercises: Light dumbbell external rotations or band pulls help stabilise the shoulder joint, especially vital for rugby players in contact.

   • Ankle and foot stability: Calf raises, balance exercises (e.g., single-leg balance on an unstable surface), and dorsiflexion drills enhance ankle resilience, a common injury site in both football and rugby.

   • Core stability: Planks, bird-dog, and anti-rotation exercises ensure a robust mid-section, protecting your spine and efficiently transferring power.

How CURVA makes it seamless

At CURVA, we understand that recovery and prehab can feel like extra work, especially when you're tired. That's why our app includes a dedicated Mobility Hub with full video guidance for every warm-up, cool-down, and recovery drill. We integrate these essential sessions directly into your personalised weekly training plan, ensuring you get the comprehensive support you need to stay on the pitch, performing at your peak.

Don't let fatigue or small niggles hold you back. Prioritise your recovery and prehab, and watch your performance soar.