Blog 2A: Cool Down To Level Up
Part 2A: The Perfect 10-Minute Cool-Down Routine
Welcome back! You read Part 1 and you're convinced that cool-downs actually matter. Awesome! Now let's get to the practical stuff:
What should you actually DO?
I'm going to give you a 10-minute cool-down routine that works for ANY sport. Whether you play soccer, basketball, hockey, pickleball, run track, swim, dance or do literally anything other sports, this routine will help you recover faster and feel better tomorrow.
As your Oakville chiropractor who works with all types of athletes, I've tested this with hundreds of athletes (as well as trying it myself!). It's simple, it works, and it actually makes a difference.
The Formula: How This Works
Your 10-minute cool-down has three parts:
Minutes 1-3: Gradually Slow Down (Ease Out of Exercise)
Minutes 4-8: Static Stretching (Improve Flexibility & Release Tension)
Minutes 9-10: Breathe & Reset (Calm Your Mind & Body)
Let's break it down!
Minutes 1-3: Gradually Slow Down
Goal: Bring your heart rate down safely, start the waste removal process
This is the MOST important part that everyone skips. DO NOT just stop moving!
The Routine:
Light Jog or Walk (2-3 minutes)
If you were running, jog easily for 1-2 minutes, then walk for 1 minute
If you were playing a court/field sport, walk around the court/field
If you were swimming, do a few easy laps with different strokes
Just keep moving at very low intensity
Why this matters: Your heart is still pumping hard. If you stop suddenly, blood pools in your legs and you can feel dizzy, nauseous, or faint. Gradual movement lets your heart rate come down safely and starts flushing waste products out of your muscles.
Minutes 4-8: Static Stretching
Goal: Improve flexibility, reduce muscle tightness, prevent chronic soreness
NOW is the time for those held stretches! Your muscles are warm and pliable—this is when stretching actually works.
The Guidelines:
Hold each stretch for AT LEAST 20 seconds (longer if you're really tight)
It should feel like a gentle pull, not painful
Breathe normally—don't hold your breath
Do both sides equally
The Routine (Hit All Major Muscle Groups):
Lower Body Stretches (Everyone Needs These!):
1. Quad Stretch (Front of Thigh)
Stand on one leg (hold a wall or teammate for balance)
Grab your other foot and pull your heel toward your butt
Keep your knees together
Hold 30 seconds each leg
This one's huge for runners, soccer players, basketball players!
2. Hamstring Stretch (Back of Thigh)
Put one leg straight in front of you (heel on ground, toes up)
Keep your back straight and lean forward from your hips
You should feel it in the back of your straight leg
Hold 30 seconds each leg
Essential for everyone!
3. Calf Stretch (Back of Lower Leg)
Push against a wall or fence
Put one leg straight behind you, heel flat on ground
Bend your front knee, lean forward
Hold 30 seconds each leg
Super important for runners, basketball, volleyball, any jumping/running sport!
4. Hip Flexor Stretch (Front of Hip)
Get in a lunge position
Push your hips forward (like you're trying to make your belt buckle point down)
You should feel it in the front of your back hip
Hold 30 seconds each side
Critical for anyone who sits in school all day then plays sports!
5. Glute Stretch (Butt)
Lie on your back or sit
Cross one ankle over the opposite knee (make a "figure 4")
Pull your knee toward your chest
Hold 30 seconds each side
Helps with hip tightness and lower back issues!
Upper Body Stretches (If Your Sport Uses Arms/Shoulders):
6. Shoulder Stretch
Pull one arm across your body
Use your other arm to gently pull it closer
Hold 30 seconds each arm
For swimming, throwing, racquet sports, volleyball!
7. Tricep Stretch (Back of Arm)
Reach one arm overhead
Bend at the elbow so your hand goes down your back
Use your other hand to gently push the elbow
Hold 30 seconds each arm
For throwing sports, swimming, volleyball!
8. Chest Stretch
Put your hands behind your back and clasp them together
Push your chest forward and squeeze your shoulder blades together
Hold 30 seconds
Helps with posture and upper body tightness!
Important Tips for Stretching:
This should feel GOOD, not painful. If something feels really tight, that's the area that needs extra attention so maybe hold for a bit longer (more like 40 - 60 seconds). A great way to do a cool down is to chat with teammates while you stretch—makes time go faster!
Make it a routine: same stretches, same order every time
Minutes 9-10: Breathe & Reset
Goal: Calm your nervous system, transition from "game mode" to "normal life mode"
This is the part that most people skip, but it's SUPER important for recovery!
Deep Breathing (1 minute):
Sit or lie down comfortably
Close your eyes if you want
Breathe in slowly through your nose for 5.5 counts
Breathe out slowly through your mouth for 5.5 counts
Repeat 5-10 times
Why this works: This signals to your body that the "threat" (competition) is over. It reduces stress hormones, lowers your heart rate, and helps you actually recover.
Mental Reflection (1 minute):
While you're breathing, think about:
What went well today? (Celebrate it!)
What did I learn? (Every practice teaches you something)
What will I work on next time? (Set a goal)
How do I feel right now? (Check in with yourself)
Why this works: This helps you process the experience, learn from it, and mentally close the chapter on this training session. It makes you a smarter athlete, not just a more recovered one.
Remember:
10 minutes now = feeling good tomorrow
You can't train hard if you don't recover smart
Your future self will thank you
Champions cool down. Period.
Coming up in Part 2B: A quick reference guide as well as a shorter version for those days you have less time to get a good cool down in!
Need help with recovery, soreness, or staying healthy through your season? Dr. Keirstyn works with all athletes at Endurance Therapeutics at our Oakville location to keep them performing their best. Let's chat or book in today!