Physio Corner - Season Just Started? Don’t Let Fatigue Take You Out Early.

Hey LDM family,

The new season’s just kicked off — games, training, school, gym… it’s all hitting at once.
If you’re already feeling sore, tired, or your back’s been nagging when you defend, that’s totally normal. Early-season fatigue happens to everyone.

The key is learning how to recover smart, not just rest.
Here’s how to bounce back faster and keep your body performing like a pro 👇

💤 1. Sleep — The Secret Weapon

Sleep isn’t lazy, it’s where your body gets better.

• Aim for 8–9 hours a night

• More sleep = faster recovery, better shooting, and fewer injuries

• Try putting your phone down 30 mins before bed, your body (and jumper) will thank you

💧 2. Hydrate or Fade

Even a bit of dehydration can make you slower and tired quicker.

• Drink throughout the day, not just at training

• Aim for clear urine = hydrated

• Add electrolytes or a sports drink after hard sessions, it helps your muscles and brain recover faster

🍗 3. Eat to Recover

Your muscles need fuel after training, just like a car after a race.

• Eat protein + carbs within an hour after training

• Simple options: chicken and rice, protein shake and banana, eggs on toast

• This helps you come back stronger for the next session

🧊 4. Cold Water Recovery

Cold water therapy can help reduce soreness and muscle damage.

• Sit in cold water (around 15–16°C) for 6–8 minutes after tough games

• You can also alternate cold and warm water for 2 minutes each, 2–3 times

• Helps you recover faster and feel fresher for the next day

🏋️ 5. Move to Recover

Sitting around all day makes stiffness worse.
Try this quick 5-minute active recovery:

• Hip stretches – 30s per side

• Glute bridges – 10 reps

• Deadbugs – 6 each side

• Light jog or skip – 1–2 minutes
  Moving lightly keeps your blood flowing and your back feeling strong.

📍 NEW: Physio Sessions at Mandela Centre, Leeds

Every last Tuesday of the month, I’ll be running LDM physio sessions at Mandela Centre.

Here’s why you don’t want to miss it 👇
🔥 Learn how to injury-proof your body like the pros
💪 Build strength that actually improves your performance
🏀 Get faster, stronger, and more confident on court

These sessions are your chance to fix pain, move better, and learn recovery strategies used by top athletes, all made simple for you.

To get booked in, message Loran and grab your spot before they’re gone.

Got a sore back? Tight hips? Or just want to know how to recover better after games?
DM me on Instagram @mazza.physio or ask me at the next session.

Stay healthy, stay explosive, and let’s make this season your best one yet.
– Hamza, Your Friendly Neighborhood Physio 💥