How to recover after few days of consecutive play

perham · Oct 12, 2018

Hey everyone,

Yesterday I played my 4th consecutive night of either competition games or training, each of which took a toll on my muscles and joints. In particular, my knees start to have pain in them when I overuse them (I'm on the heavy side, so no surprise there). But I have noticed that if I keep playing everyday, my muscles don't have enough time to recover, and I get tired very soon, and often I start having pains in my shoulder too. Does anyone else have similar problems to mine? If yes, how do you normally deal with it? What kind of home remedies do you think would help to recover as fast as possible?

Shifu · Oct 12, 2018

after the training while you are still warm you should stretch, especially legs and hips. also work with a foam roller, it helps a lot and i feel so much better the next day. that's what pros do and they train twice each day.

dominus7 · Oct 13, 2018

Fabian said:
after the training while you are still warm you should stretch, especially legs and hips. also work with a foam roller, it helps a lot and i feel so much better the next day. that's what pros do and they train twice each day.

What do you mean with a foam roller? Massage or roll a bottle over the muscles?

Enviado desde mi Moto G (4) mediante Tapatalk

hillwalker · Oct 13, 2018

No secrets really. Stretch, eat well, get some sleep.

Some light exercise the next day to get the blood flowing and muscles from getting too stiff, something thats easy on the joints - walking, bike ride, swimming.

hillwalker · Oct 13, 2018

There's plenty of information about this for other sports, and for sports in general. An old training book I had even had the best ratios of carbs/protein/fat for meals eaten afterwards, and suggested eating about 30 minutes after training.

Generally it seems are able to train harder for TT than other sports. 6 days a week would be an express ticket to overtraining and injury in a lot of sports, without care and discipline.

LordPippington · Oct 13, 2018

hillwalker said:
There's plenty of information about this for other sports, and for sports in general. An old training book I had even had the best ratios of carbs/protein/fat for meals eaten afterwards, and suggested eating about 30 minutes after training.

Generally it seems are able to train harder for TT than other sports. 6 days a week would be an express ticket to overtraining and injury in a lot of sports, without care and discipline.

Guess that depends how you play. A cement footed blocker is vastly different from a ma long looping wanna-be!

brokenball · Oct 13, 2018

perham said:
Yesterday I played my 4th consecutive night of either competition games or training

No sympathy from me. It only gets harder as you get older.
My football coach would say get tough or die.
I bet the CNT players practice much more.
I play 4 times a week for 1.5 to 2 hours. We don't waste time picking up balls. Usually we only need to pick up balls once half way and at the end. I bet I am older and heavier that you. I do other exercise like walking, biking or rowing on the week ends. This is good because I can exercise a full range of motions while watching a movie on the TV.
https://www.waterrower.com

Do not eat anything fatty before a tournament.

I play table tennis therefore I am.
I play table tennis for the health of it.

perham · Oct 13, 2018

This. I'm a self-proclaimed Ma Long wannabe, and I'm proud of it. I wish I had the physique for it as well.

LordPippington said:
Guess that depends how you play. A cement footed blocker is vastly different from a ma long looping wanna-be!

perham · Oct 13, 2018

Man, I play this as an amateur sport for fun. It's not a defining purpose for my existence. I don't wanna get tough or die. I'd rather keep my body healthy than win a game or two. It's good that you're keeping healthy and playing a lot. I play at least 15 hours a week plus 5 hours of training, so it is really taking a toll on me. Honestly, I don't have the energy after working 40 hours a week + 20 hours of table tennis to do any other kind of exercise.

brokenball said:
No sympathy from me. It only gets harder as you get older.
My football coach would say get tough or die.
I bet the CNT players practice much more.
I play 4 times a week for 1.5 to 2 hours. We don't waste time picking up balls. Usually we only need to pick up balls once half way and at the end. I bet I am older and heavier that you. I do other exercise like walking, biking or rowing on the week ends. This is good because I can exercise a full range of motions while watching a movie on the TV.
https://www.waterrower.com

Do not eat anything fatty before a tournament.

I play table tennis therefore I am.
I play table tennis for the health of it.

yogi_bear · Oct 13, 2018

Massage!!!!

Takkyu_wa_inochi · Oct 13, 2018

Acupuncture works for me

UpSideDownCarl · Oct 13, 2018

Some of this really depends on age and fitness level. How sore someone gets from practice or workout when they are 60 years old and in good physical shape is different from when the person is not in good shape. This would also be different fro someone 50, 40, 30 etc.

But you are talking about knee pain and shoulder pain. Those things talk to the probability that your technique may be part of the problem and you may be doing something in your strokes that is causing damage to knees and shoulder. Not much can fix that aside from fixing the technique that is causing the distress to those areas.

perham · Oct 13, 2018

This might be true. I put a lot of pressure on my knee when I do lateral movements. I think this is mostly due to weak muscles, but I thought the solution is to keep at it until the muscles are strong enough that I can do clean side to side jumps. As for the shoulder, it is again the footwork that is the problem. In particular, trying to do topspins when not in position puts a lot of tension on the shoulder. I'm in a transitional phase in my technique, moving from "make it work" to "do it correctly", and I think it's taking a toll.

UpSideDownCarl said:
Some of this really depends on age and fitness level. How sore someone gets from practice or workout when they are 60 years old and in good physical shape is different from when the person is not in good shape. This would also be different fro someone 50, 40, 30 etc.

But you are talking about knee pain and shoulder pain. Those things talk to the probability that your technique may be part of the problem and you may be doing something in your strokes that is causing damage to knees and shoulder. Not much can fix that aside from fixing the technique that is causing the distress to those areas.

perham · Oct 13, 2018

yogi_bear said:
Massage!!!!

Takkyu_wa_inochi said:
Acupuncture works for me

Interesting! How often do you guys do this?

hipnotic · Oct 13, 2018

I train TT 3-4 times a week and go to the gym 4-5 times a week. I'm still relatively young but to help me recover i use some supplements. You can try creatine, it will help you to have more energy during training and a better recovery. Fish oil, or other omega 3/6/9 supplements are great for the joints and you will feel the results after a few weeks. Also, a good sleep is very important and ZMA can help you with that, it is basically a magnesium and and zinc supplement that will help you have a deeper sleep and also boosts the libido.

Xylit · Oct 13, 2018

Barbecue and beer.

perham · Oct 13, 2018

Xylit said:
Barbecue and beer.

I know this is half joke, but actually cutting alcohol had a positive effect on my recovery.

perham · Oct 13, 2018

hipnotic said:
I train TT 3-4 times a week and go to the gym 4-5 times a week. I'm still relatively young but to help me recover i use some supplements. You can try creatine, it will help you to have more energy during training and a better recovery. Fish oil, or other omega 3/6/9 supplements are great for the joints and you will feel the results after a few weeks. Also, a good sleep is very important and ZMA can help you with that, it is basically a magnesium and and zinc supplement that will help you have a deeper sleep and also boosts the libido.

I'm gonna try Creatine for a while to see if it has any positive effects.

hipnotic · Oct 13, 2018

perham said:
I'm gonna try Creatine for a while to see if it has any positive effects.

Creatine has a loading phase, you should start feeling effects after a week or two.

Brs · Oct 13, 2018

Warm up off the table before you start. Walk or jog around, and move all your joints around in circles a few times, especially shoulders, wrists, knees, hips. Bot a big production, should take around 5 minutes. But it's worth the 5 minutes. Warming up fh-fh at the table does basically nothing for your joints.

How to recover after few days of consecutive play

Member

Active Member

Active Member

Member

Member

Member

Well-Known Member

Member

Member

Well-Known Member

Well-Known Member

Well-Known Member

Member

Member

Well-Known Member

Active Member

Member

Member

Well-Known Member

Well-Known Member

Similar threads