Blog 2B: Cool Down To Level Up
Part 2B: The Perfect 10-Minute Cool-Down Routine
Welcome back! You read Part 1 and Part 2A and you now are having a great idea of what cool down will work best for you! Next we are going to break down a quick reference guide as well as a shorter 5 minute version for the days you don’t have as much time as you like (no excuses!). Dr. Keirstyn also dives into the specifics for a few examples of sports!
Let’s jump in, shall we?
The Complete 10-Minute Cool-Down (Quick Reference)
Minutes 1-3: Slow Down
Light jog/walk until breathing normalizes
Let heart rate come down gradually
Minutes 4-8: Static Stretching
Quads (30 sec each leg)
Hamstrings (30 sec each leg)
Calves (30 sec each leg)
Hip flexors (30 sec each side)
Glutes (30 sec each side)
Plus upper body if needed
Minutes 9-10: Breathe & Reset
Deep breathing (1 min)
Mental reflection (1 min)
Sport-Specific Cool-Down Tweaks
Running/Track:
Extra focus on hamstrings, quads, calves, hip flexors
Easy jog should be 3-5 minutes for longer races/workouts
Roll your feet on a ball if available
Court Sports (Basketball, Volleyball, Tennis):
Don't forget ankle circles and calf stretches (all that jumping!)
Extra shoulder and chest stretches if needed
Walk around the court, don't just sit down
Field Sports (Soccer, Hockey, Lacrosse):
Pay extra attention to hip flexors and groin stretches
Easy jog around the field for 2-3 minutes
Include adductor (inner thigh) stretches
Swimming:
Easy swim different strokes for 5 minutes
LOTS of shoulder, chest, and upper back stretches
Don't skip lower body just because you were swimming!
Martial Arts/Wrestling:
Extra focus on hip mobility and flexibility
Include neck and shoulder stretches
Maybe do some gentle ground movement
The Express 5-Minute Cool-Down (When You're Really Rushed)
Look, sometimes you literally don't have 10 minutes. Here's the bare minimum:
Minutes 1-2: Easy walk or light movement
Minutes 3-4: Quick stretches of the tightest areas (quads, hamstrings, calves)
Minute 5: 5-10 deep breaths while walking
Not ideal, but 100% better than nothing!
Common Cool-Down Mistakes
Mistake #1: Skipping It Entirely
You already know this one. Don't do it!
Mistake #2: Stretching While You're Still Gasping for Air
Wait until your breathing is closer to normal. You can't stretch effectively while you're still breathing super hard.
Mistake #3: Only Stretching What Feels Tight
Stretch everything, even if it doesn't feel tight. Prevention > treatment!
Mistake #4: Bouncing During Stretches
Static stretches should be smooth and held—no bouncing! Bouncing can actually cause injury.
Mistake #5: Rushing Through It
If you're going to cool down, do it right. A rushed, half-effort cool-down isn't much better than no cool-down.
Mistake #6: Sitting Down Immediately After Exercise
Your body needs gradual transition. Don't go from full speed to sitting in one second.
Making Cool-Downs a Habit
Make It Social:
Cool down with teammates
Chat about practice/game while stretching
Hold each other accountable ("Did you cool down?")
It makes time go faster and more fun!
Make It Routine:
Same stretches in same order every time
Your body will start to expect it
It becomes automatic (like brushing your teeth)
Track How You Feel:
Mental note: How sore are you the next day when you DO cool down vs when you don't?
That difference will motivate you to keep doing it
You'll literally FEEL the proof that it works
Parents: Help Your Athletes!
Pick them up 15 minutes later so they have time to cool down
Ask "Did you cool down?" (gently, not nagging!)
Set the example if you work out
Maybe even cool down together!
The Big Picture
Cool-downs aren't punishment. They're not extra work. They're not wasting time.
Cool-downs are:
An investment in tomorrow
Part of being a complete athlete
How you take care of your body
What separates athletes who last from athletes who burn out
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 3: How to customize your cool-down for your specific sport and how to deal with different situations (no time, super tired, multiple games in one day, etc.)!
Need help with recovery, soreness, or staying healthy through your season? Dr. Keirstyn works with young athletes in Oakville to keep them performing their best. Let's chat in a 15 minute FREE phone consultation!