Delta Football Recovery MethodsEpsom salt baths What to do: Fill a bath tub with warm/hot water and add in 300-600 grams on Epsom salts. Sit in the bath for 10-20 minutes. Can be used 2-3 times/week. How it works: It can increase your mean blood magnesium. Magnesium can be absorbed by the skin. Magnesium is a very important mineral and is one we are often deficient in. Increases perspiration which helps rid the toxins and impurities. Stimulates vasodilatation, facilitating blood flow to the muscles and helps reduce inflammation. Reduces muscle and joint pains associated with an excessive inflammation response.Cryotherapy (ice massage cups) What to do: Put ice in the belly of the muscle. Start to massage the muscle in a circular motion. Gradually increase the diameter of the circles. Perform for 5-10 minutes. How it works: Decrease joint pain and excessive inflammation. Helps prevent overuse injuries.Contrast baths and showers What to do: Alternate between 30 seconds of cold water and 2 minutes of hot water. Perform cycle 3-4 times. How it works: Increases peripheral blood flow.Massage What to do: Either have a manual deep tissue/Active Release Therapy massage or use other modes such as a stick or PVC pipe (manual techniques are best, however) If you receive a whole body massage (from a professional) no more than 2/wk. How it works: Increases lymph circulation. Reduces inflammation. Increases the elasticity of the ligaments and the muscles.