While most of us know the significance of warming up our furry friends before exercise to help prevent injury, there's one crucial step that often gets forgotten - the cool down!
Why Cool Down?
Cooling down your dog after exercise is critical for their overall wellness. It also has the following benefits.
Regulates circulation – slowly lowers the heart and breathing rate to normal levels
Regulates temperature – dogs cannot sweat like humans. Cooling down gradually helps them regulate their body temperature.
Removes metabolic waste – lactic acid is a by-product of exercise
Reduces muscle soreness - DOMS (Delayed Onset Muscle Soreness), spasm and stiffness by bringing contracted muscle back to their original length
Promotes relaxation & healing- reduces stress hormones e.g. Cortisol allowing your dog to transition from a sympathetic state (fight, flight, freeze) to a parasympathetic state (rest & digest) allowing the repair/healing process to occur
Prevents injuries, blood pooling & dizziness - a proper cool down can help prevent injuries that might occur if your dog abruptly stops intense physical activity.
Shortens recovery time – by promoting relaxation & healing
Reduces fatigue
How Do I Cool Down My Dog?
You need to allow 5 -10 minutes for your dog to cool down after exercise. It is important that during this time you monitor your dog carefully for any signs of discomfort or dizziness and finish your cool down when your dog’s breathing has returned to normal.
The following cool down routine is a generalised, suggested way of cooling down your dog after exercise. For a more specific cool-down routine which is tailored to your dog’s sport/ exercise, strengths/weaknesses, and medical history, I recommend obtaining a customised routine.
Your Cool Down Routine
A cool-down routine should be completed immediately after exercise.
A cool down routine is split into sections to ensure a gradual decrease in intensity.
1. Light Cardio – trotting back down to a slow walk
2. Gentle Stretches – passive stretches
3. Hydration – replenish water lost during exercise
4. Rest – allow a period of rest and sleep
1. Light Cardio
Aim: To gradually decrease your dog’s heart and breathing rate
After intense exercise, don't stop abruptly. Gradually decrease the intensity by transitioning from a jog to a walk.
Take your dog for a 5-10 minute walk at a slow, relaxed pace. Allow them to sniff and cool down naturally.
2. Gentle Stretching
Aim: to bring contracted muscles back to a more lengthened state.
Perform some gentle, passive stretches to help relax and lengthen your dog’s muscles.
Common stretches include extending their front and back legs gently and helping them stretch their spine by encouraging play bow positions.
Hold each stretch for about 15-30 seconds, ensuring your dog is comfortable and not showing signs of discomfort.
N.B. compliance, correct form and posture is essential. Do not attempt to stretch your dog unless you have had formal training.
3. Hydration
Aim: To facilitate cooling, promote detoxification, aid healing & recovery and support joint lubrication and muscle function.
Research has shown that the use of ‘nutrient enhanced’ water can support increased water intake and may support thermoregulation and recovery after exercise.
Water makes up around 65% of a dog’s body weight. Even mild dehydration will affect your dog’s ability to exercise, learn and thermoregulate.
Make sure your dog has constant access to clean, fresh water to rehydrate after exercise.
N.B. Avoid feeding your dog immediately after intense exercise; wait at least 30 minutes to an hour.
4. Rest
Aim: To allow the body to regenerate and self-heal.
Ensure your dog gets the rest they need after exercise by,
Allowing your dog to rest in a calm, quiet, cool, comfortable and safe space
Ensure sleep surface is supportive and allows the spine to full extend and flex
Dogs are Polyphasic Sleepers meaning they need several blocks of sleep throughout the day.
What about cool down massage?
Cool down massages (Post event massage routine) can be done when you return home or finish completing/training for the day. They are designed to,
Reduce recovery time
Reduce muscle stiffness and fatigue
Promote the removal of toxins and metabolic waste from the muscular tissue
Promote relaxation
In Summary
It is crucial for the overall well-being of your dog to gradually cool them down after exercise. This gradual process helps to bring their heart and breathing rates back to normal levels, assisting in regulating their body temperature. By doing so, you can decrease the chances of injury and muscle soreness, as well as shorten the recovery time. Additionally, this practice promotes relaxation and aids in the healing process. Therefore, remember to include a cool down routine after your dog's exercise session.
Wondering how to warm up your dog before exercise? Check out my blog
Comments