Hockey places significant demands because it requires you to be in top condition to compete. Players must expend significant amounts of energy to skate hard while they are on the ice. Players are normally on the ice for a shift that lasts between 30 seconds and two minutes. After a shift is over, the player returns to the bench for rest and recovery. This goes on for three 20-minute periods and, at the end of the game, a player's legs are sore and exhausted.
Quad Stretches
Post game quad stretching can relieve much of the stress and fatigue that a player feels in his legs following a game or a tough practice session. Quad stretches can help the legs recover more quickly. The quads are the muscles in the front of the thighs. Stand up and raise your calf and foot behind you by bending your knee. Grab your ankle and hold the position for a count of five. Then do the same with the other leg. Do this 10 times with each leg, take a 30-second break and repeat.
Hamstring Stretches
Stretch out your hamstrings after the game to help your legs regain their full range of motion. Hamstring stretches prevent the muscles in the back of the thighs from tightening. Stand with your legs together and bend at the waist without bending your knees. Reach down as far as possible with your fingers, causing your hamstrings to stretch. Hold the stretch for three seconds and then return to the upright position. Do 10 reps, take a 30-second break and repeat.
Riding an Exercise Bike
After pushing yourself to the limit by skating hard in a hockey game, you need to cool down slowly. Instead of stopping your workout abruptly, get on an exercise bike and ride at a moderate pace for 10 minutes. According to minor-league hockey trainer Curt Kamp, riding a bike or jogging lightly will give your body a proper chance to recover. "A lot of guys ride the (exercise) bike for 10 to 15 minutes after a game to work the lactic acid out of their legs," Kamp told Hockeyplayer.com.
Cold Baths
Hockey players may feel swelling in their legs after a tough game, along with soreness and generally tired leg muscles. The build-up of lactic acid needs to be reduced to help a player get back to functioning well after the exercise. Sitting in a cold bath or ice bath can reduce swelling, according to Kamp. The player gets in the tub and the trainer dumps buckets of ice in the tub to get rid of lactic acid in the legs. This is recommended for players who practice and skate hard on a daily basis, not players who engage in a recreational game once a week.
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