GETTING just this one thing wrong in sport can really damage your chances of taking part in it.

And the strange thing is, even when the confusion of what to do is cleared up, there are still some people out there who still neglect to do it.

Possibly because it was something to do with the good old days and how 'we used to do it'.

Back then, say in the 80s or 90s if you were playing for your school team or Sunday morning junior club, most cool down routines consisted of a fizzy drink and a chocolate bar left waiting in your boot bag from your mam or dad, a big coat to place over your likely muddy, wet kit that you were still wearing and the heaters turned up full in your parents car as you headed home - and likely to a nice warm bath.

Fast forward a few years and the chances are now that if you're a parent, you're hanging around after your child's game for much longer than your parents did after yours.

The explosion of sports science these last few decades has left many clubs, premier and grassroots, trying to 'keep up with the Joneses' and do the right thing when it comes to a post-game routine. Or at least seen to be.

And like the warm-up routine back then, everyone now knows in their heart that they should be doing one, they are just not exactly sure what the right one entails.

Some haven't the foggiest what they should be doing and for how long.

So with that in mind, here is a 'cheat sheet', a check off list, a 'swipe file' of insider tips for you to follow this weekend.

Whether your you're a teenager playing for your club time, a 30-something turning out for your pub side, or a weekend runner or rider aged 40+, these tips are for you.

And if over the last few weeks you've been following my 5k run routine, and are all set for your first, or even have just finished your first parkrun somewhere in the North-East, then these are perfect for you too.

Each time that you do anything for more than 20-30 minutes that leaves you out of breath, you need to have this routine ready to deploy.

n Do a 7-8 minute half pace jog almost immediately after you finish. Important not to go back inside and sit for too long. Chances are you won't come back out.

n Wrap up warm while you do it. Have someone prepare the coats and jackets.

n Drink in hand. Ideally isotonic, but water will do.

n Stretch in a standing or seated position all of the major muscles you've just been using in your sport. Particularly your lower back and hamstring and calves.

n Avoid the warm bath. Instead, choose the ice bath.

n One you're in the car or as you head towards it, bring out the ham or chicken sandwiches and the banana milkshakes. Both are ideal for recovery and really simple to prepare.

Hint: None of the above is difficult to do. It just takes a bit of discipline and an understanding of the benefits of doing it regularly which include things like reducing injury risk, feeling much less stiff of the rest of the day and even feeling much energised and less lethargic.

If your body doesn't have to use its energy recovering, it will give it back to you to do as you please for the rest of the day. No more feeling as though your couch is the only option for the rest of the day.

And a word of warning. If you're wanting to feel less stiff, move easier and avoid even bend over to put on your own socks and shoes with the fear of pain, then you need to be doing this. Every time.