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"Recovery is just as important as training when it comes to performing at my best," - Emma Verran.
We recently caught up with Emma Verran, Cronulla Sharks NRLW star, NSW Origin player, and Olympic Gold medallist in Rugby 7's, to chat about one of the most important—and often underrated—aspects of athletic success: recovery. As a qualified Occupational Therapist and NRL Wheelchair Ambassador, Emma brings a unique, holistic approach to her recovery routine.
From managing the physical toll of the game to staying sharp mentally, Emma knows that how you recover is just as crucial as how you train. Whether it's the magic of ice baths, the importance of sleep, or fueling with proper nutrition, Emma's recovery routine is as impressive as her game day skills.
Ready to get the inside scoop on how one of the NRLW's top athletes stays at the top of her game? Let's dive in.
What role does recovery play in maintaining peak performance?
"Recovery is just as important as training when it comes to performing at my best," says Verran.
"Playing in the NRLW takes a massive toll on my body, so prioritising recovery is key to ensuring I can back up my performance week after week. My recovery routine helps prevent muscle soreness, reduces the risk of injury, and keeps me feeling both mentally and physically fresh."
Have there been any key recovery techniques or practices that have made a significant difference in getting you back on the field at your best?
"Absolutely. Recovery isn't just something I do at training—it's part of my everyday routine," shares Verran.
"I actually keep a basket full of recovery gear in my lounge room so I can get my body right while watching TV after dinner. My go-to setup includes a foam roller, stretch bands, a massage gun, and compression boots—all things you can grab from rebel Sport."
"I also love heading down for an ocean swim, which helps with both recovery and mental refreshment," says Verran. "If I can't make it to the beach, I'll head to the gym for a mix of sauna and ice baths. Both are great ways to reduce muscle soreness and speed up recovery after a tough session."
Do you ever incorporate ice baths into your recovery routine? If so, what have the benefits been both physically and mentally?
"Yes! Ice baths are a huge part of my recovery," says Verran. "If they're available at the stadium, I try to jump in as soon as possible after a game. They help reduce inflammation and muscle soreness, and mentally, I feel like they build resilience."
She adds, "For me, they're also a bit of a reset—it's like the moment I step into that ice bath, I know I've started my recovery process and am doing the right thing for my body."
How important is sleep in your recovery process, and what do you do to ensure you're getting the rest your body needs?
"Sleep is everything!" says Verran, stressing the importance of rest. "It's when my body repairs itself, so I aim for at least eight hours a night."
"To make sure I'm getting quality sleep, I focus on winding down properly by switching off screens, stretching before bed, or reading a book. If we have a late-night game, I love sneaking in a quick nap during the day to help my body relax and prepare," she says.
Nutrition is essential for recovery. Why is it so important to fuel your body before/after games?
"Food is fuel," says Verran. "Before a game, I focus on carbs for energy, and after, it's all about protein for muscle repair. My go-to pre-game snack is a peanut butter, banana, and honey sandwich, followed by some pretzels or crackers, and I'll finish off with some sour straps just before kick-off for a quick energy boost."
"Straight after a game or training, I make sure to refuel as quickly as possible. Protein and electrolytes are two big focuses—I'll grab a protein shake and some electrolyte tablets to help my body recover and rehydrate," she says.
How do you unwind and reset your mind after a tough match or a long season?
"I like to disconnect from footy and spend time with family and friends," says Verran. "Doing things I enjoy outside of sport—whether it's going for a walk, heading to the beach, or focusing on recovery—helps me reset mentally. I also take some time to review the game, making notes and cutting clips to send to the coach. That way, I can reflect, learn, and start preparing for the next game."
What role does mindfulness or mental health play in your overall recovery strategy, and how do you stay mentally sharp throughout the season?
"Mindfulness is a huge part of my recovery and preparation," says Verran. "Just like I take care of my body, I make sure my mind is in the right place too."
"One of the biggest things that helps me stay mentally sharp is writing out my game plan and setting goals for each match," says Verran.
"Before every game, I'll sit down with my diary and write out key focuses—whether it's improving my tackle efficiency, reducing errors, or just bringing energy to the team. I also visualise different game situations, like making a big tackle or staying composed under pressure, so when I face them on the field, I feel prepared."
How important is it to listen to your body during recovery periods after NRL games?
"It's crucial, especially as I become a more 'mature' athlete," says Verran. "There's a big difference between being sore and being injured and learning to listen to my body has helped me avoid burnout and injuries."
"By going through my recovery routine, I can start to notice any areas that might need extra attention or flag any concerns with the physio for follow-up. It's all about knowing when to push through and when to take a step back to ensure I'm performing at my best for the long run."
For more tips on how to prioritise your wellbeing through recovery, check out our blog on wellness reset.