Effectiveness of post exercise recovery techniques used by athletes.

Introduction

Athletes are more professional and are training harder then ever before as they attempt to reach their optimal potential. With this, injuries have become more apparent, and consequently there is now a much higher emphasis on the monitoring of an athlete’s training load and recovery methods. We not only want to prevent our athletes from injury, but we also want to ensure they are conditioned to compete at the highest level on a regular basis.

Tomlin & Wenger (2001) defined recovery as ‘the return of the muscle to its pre ‐ exercise state following exercise’.1 However, this definition has extended to encompass physical, physiological, psychological, nutritional and social aspects. We will now explore the benefits of various recovery techniques and in what situation is it appropriate to apply each one.

Whole‐body Crycotherapy (WBC)

Whole‐body Crycotherapy (WBC) is the use of cold temperatures in medical therapy. This technique has been found to promote a faster recovery from injury, and decreased muscle soreness after exercise. Furthermore, it causes blood to flow from the skin and muscles towards the body’s core, thus decreasing muscle inflammation. However, it is unknown whether or not inhibiting inflammatory signals is better or worse for our athletes.2 Similarly, Jeremy Ingram stated that cold‐water immersion significantly decreases the degree of muscle soreness, and decreases the inflammatory response and consequent muscle damage following exercise.3 In one study, simple cold‐water immersion for between 5 and 24 minutes in a bath with a temperature of 50 to 60 degrees Fahrenheit, lessened the soreness the athletes experienced by 15‐20%, over the next four days following exercise. Despite these findings, there is a lack of research to be able to develop an accurate standard method of treatment.

Hot/cold contrast therapy

Hot/cold contrast therapy is a popular recovery technique currently used by athletes from various sporting disciplines in an effort to speed up their recovery process. According to Calder (1996 & 2001b), hot/cold contrast therapy increases peripheral circulation, stimulates the central nervous system (CNS), increases lactate clearance, reduces post‐exercise edema, and enhances blood flow to the fatigued muscle. It has also been thought to benefit the athlete’s psychological health and slow down their metabolic rate. Increased peripheral circulation allows for the removal of metabolic byproducts such as lactic acid, which is produced in increased amounts when there is an oxygen deficit in the cells during exercise.5 Increased acidity in the cell caused by a build up of lactic acid impedes contractile and metabolic functions, and is a factor in fatigue.6

It is common to find an athlete using ice or cold baths to reduce swelling and inflammation in a specific region of the body. The decrease in tissue temperature causes sympathetic fibers to vasoconstrict, which slows the metabolism and production of metabolites, and thus decreases swelling and inflammation as blood is shunted away from the cold superficial areas.

In contrast, an increase in tissue temperature also has many positive outcomes on athlete recovery; increased local blood flow, increased muscle elasticity, vasodilation of local blood vessels, increased metabolite production and reduced muscle spasm. The consequence of increased blood flow is increased oxygen and antibody supply to the required areas, improving the athlete’s ability to clear harmful metabolites.

Alternating hot and cold environments promotes vasodilation/vasoconstriction, which causes a ‘pumping action’. This is a possible reason for reducing swelling of the injured site, reducing post-­‐exercise stiffness, and accelerated return to basal and metabolic resting levels. This theory however has not yet been proven.

The procedure involves alternating between hot (37 to 43°C) and cold (12 to 15°C) baths for 20-­‐30 minutes normally, and twice daily. The treatment should begin and end in the cold bath to encourage vasoconstriction. The common practiced ratio of warm to cold bath duration is normally 3:1 or 4:1, meaning 3‐4 minutes in a hot bath, then 30‐60secs in a cold bath. Showers can be used as an alternative method to using a bath and the same ratio applies but for approximately half the duration in each state.7 Despite the theories, research by Sports Medicine Australia established that hot/cold contrast water immersion has little effect on recovery, except a slight reduction in muscle soreness 24 hours post‐exercise, and that cold-­‐water immersion alone is a more effective method of recovery.

Salt water

Having a salt bath or a swim in the ocean is believed to benefit an athlete’s post‐ exercise recovery. The cold water of the ocean in winter will help reduce inflammation and the salt in the water aids the removal of excess positive hydrogen ions from the blood to restore normal blood acid-­‐base levels.8 It also provides some reduced weight recovery benefits as it enables athletes to take a load off their feet while they perform an active recovery in the water. Consequently, athletes will benefit from spending at least 10‐15 minutes in the ocean following exercise.

Active recovery

Active recovery is a useful technique to assist the removal of lactic acid and other metabolites from the muscles after exercise. Improved blood circulation & hence oxygen supply to the fatigued muscles is responsible for this. Performing an active recovery has also been found to have a positive impact on the athlete’s psychological state. Low-­‐ intensity (30‐50%MHR) exercises such as walking, jogging, swimming, cycling, stretching etc. immediately following or in the days after the training/competition constitute an active recovery. Accompanied by hydrotherapy and massage, it is the best way to recover from soreness, neurological fatigue and physical fatigue. Regularly applying this technique will help prevent future injury and allow athletes to prepare faster for their next session.

Walking

Walking is arguably the most important form of active recovery available. And, it can be modified to provide further health benefits for an athlete. Osteopathic and acupuncture practitioner, Phillip Beach, highly recommends taking your shoes off and walking on rough terrain. It may seem slightly unusual but has shown to be very effective. He describes our feet as the path into the nervous system, and this means that shoes are “sensory deprivation chambers” hindering the quality of data that's being sent from the feet to be received at the spinal segments S1‐ L4. By walking barefoot on the rough ground, we are stimulating sensory receptors, the CNS, and the self‐correcting capacity of the body.9 Walking or jogging as a part of an active recovery immediately following exercise for 10‐15 minutes or more will help to reduce muscle soreness and cramping experienced by the athlete. In the 24‐48 hour period following competition, this time should be devoted to recovery. Walking for at least 30 minutes, combined with static stretching will facilitate the recovery process and allow the athlete to complete more intense work later in the week to maintain fitness.

Stretching

Stretching is a well‐known recovery technique usually applied during a ‘cool down’ routine after exercise. It can be responsible for improved posture, prevention of back pain, balancing muscle tension, relieving muscle soreness, boosting athletic performance, increasing range of motion at the joints, and reducing risk of injury.10 Static stretching is most appropriate form of stretching immediately following exercise, whereas dynamic stretches should be performed once the muscles are warm, usually 5‐10 into the training or match ‘warm up’. From personal experience, I have found that static stretching combined with soft‐tissue work is a highly effective method for reducing muscle soreness and increasing flexibility. Static stretching is slowly elongating the muscle through its full range of motion, and holding the stretch for 30 seconds whilst the muscle is in full extension. In this position, the athlete should not experience any pain, and if they do, ensure they pull the stretch back to avoid any injury. Repeat this procedure for every muscle group daily in order to achieve increases in their range of motion.

Archetypal postures

Archetypal postures, developed by Phillip Beach, are postures that our ancestors would have performed regularly to help fine tune the body and bring the foot back into an optimal position. Examples of these floor postures include: sitting on toes, Japanese style sitting or drinking posture, side-­‐saddle posture, half-­‐ lotus, tailor’s posture, long sitting, and cross-­‐legged variations.

These ‘archetypal postures of repose’ are a self‐tuning mechanism for our complex musculoskeletal system, and tune is required for efficient function. Phillip Beach suggests that archetypal postures, erectorcises that strengthening our body’s ability to erect itself from the floor, and rehabilitating our feet will turn on powerful self‐corrective modalities to maintain our biomechanical tune. The consequences of being out of tune is that our musculoskeletal structure will begin to become distorted, which will lead to premature aging and/or injury.8

One thing to avoid when recovering from a high intensity training session is immediately sitting down and resting in a chair. Because the individual is hot and wet, their muscles set like jelly and remain sore for days. Instead, alternate between various sitting positions on the ground. Archetypal postures may be uncomfortable at first, but with practice they will become easier and the athlete will benefit from spending more of his/her time on the floor.

Soft­‐tissue Therapy

Most recently, emphasis on soft‐tissue therapy has increased. However, this does not mean it is necessary to seek a physiotherapist, osteopath, sports trainer or masseur before and after trainings and games for soft‐tissue work. Companies in the fitness industry, such as Iron Edge, have released popular new self‐massage products; Foam & Shock Rollers, ‘The Stick’, Trigger Wheel, Massage Balls and the Posture Curve.

Massage is an important and effective element of an athlete’s recovery as it offers numerous benefits. It increases blood flow, enhances oxygen and nutrient delivery to fatigued muscles, increases removal of lactic acid, increases flexibility, removes microtrauma, knots & adhesions, and in addition to these physical benefits also improves mood, increases relaxation and reduces feelings of fatigue.10

For instance, the Shock Roller (available from Iron Edge) has bumps on the surface that continuously knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. It works to erode trigger points (TPs), help restore flexibility, and bring quick relief to common types of muscular pain. I highly recommend this cost‐effective recovery method for relieving muscle soreness and maintaining flexibility while training or competing.

Sauna

Saunas have been found to cleanse the skin, improve cardiovascular performance, and fight illness, in addition to its more specific post-­‐exercise recovery benefits. It helps reduce muscle stiffness and encourages sweating, which speeds up the removal of metabolic wastes from the body. It is also responsible for increased blood circulation, which brings oxygen rich blood and nutrients to the skin, improving its overall appearance and function. Lastly, saunas help to soothe aches & pains, improve range of motion and prevent muscle cramps by relaxing the muscles.11 I would suggest an athlete uses a sauna in the days following high‐intensity exercise to allow them to sufficiently rehydrate and avoid dehydration.

In his article, Joel Jamieson12 proposed an ‘Ultimate Sauna Recovery Method’, which has been structured as follows: using a dry sauna at a temperature above 200 degrees Fahrenheit,

  1. Stay in the sauna until you first break a sweat and then get out.
  2. Rinse off for 5‐10 seconds in lukewarm water and then get out of the shower, pat yourself off, wrap a towel around yourself and then sit down for 2-­‐3 minutes.
  3. Get back in the sauna and stay in for 5‐10 minutes.
  4. Take another shower, this time make it as cold as possible and stay in itfor 30 seconds.
  5. Get out of the shower, pat yourself dry, wrap a towel around yourself, andsit down and relax until you stop sweating completely and your skin isdry. This typically takes anywhere from 3‐10 minutes.
  6. Return to the sauna, this time stay in for 10-­‐15 minutes and then get out.
  7. Repeat step 5‐6
  1. Get back in the sauna for another 10‐15 minutes and then get out
  2. Take another shower, this time make it fairly warm and stay in for 1‐2minutes.
  3. 10. Dry yourself completely off, lay down and relax for 5‐10 minutes

Rest

Rest is another important aspect of recovery and is different for each individual. The bodies of some athletes are capable of coping with certain training loads that others are not, meaning training programs must be written out for each individual level to best suit them. Over‐training doesn’t allow adaptation to occur, which will result in decreased performance and function before injury or illness occurs. Rest days for an athlete allows muscle

repair and adaptation, as well as ensuring the athlete maintains their motivation and recovers mentally from the demands of training. The most important form of rest is sleep, and it is considered as one of the best forms of recovery available. Getting the recommended 7‐8 hours of sleep is adequate but much less will negatively impact on recovery and performance. If an athlete is having trouble sleeping, getting them into a sauna will help to induce a deeper sleep so that they get the required rest. Sleep is important because as we rest our parasympathetic nervous system is predominant and is working to rebuild and repair tissue damaged as a result of the physical stress placed on the body during training or competition.

Rehydration

Exercise incurs a fluid deficit due to sweating that must be restored so that dehydration doesn't have an adverse effect on subsequent sessions. According to the Australian Sports Commission, in the 4‐6 hours after exercise, athletes should aim to consume 125‐150% of their estimated fluid losses. However, fluid replacement is not enough to guarantee rehydration following exercise, as electrolyte losses need to be considered. By consuming everyday foods containing sodium, the athlete will be able to retain more fluids, making it easier for them to restore the body’s fluid balance. Furthermore, sodium promotes the feeling of thirst, and so athletes will enhance voluntary intake of fluids.

Nutrition

Nutrition is often a technique that is overlooked by many individuals as a part of their post‐exercise recovery. Carbohydrate intake is essential to restore the athletes depleted glycogen fuel stores and it reduces the degree of muscle protein break down. It is recommended that the athlete consume 30‐60 grams of carbohydrates and 10-­‐20g of high quality protein in the first 2 hours following exercise. Protein encourages an increase in protein rebuilding, muscle repair and carbohydrate uptake.

Conclusion

The foundation of any recovery practice is to prevent injury, reduce muscle soreness, replaces carbohydrates, fluids and electrolyte stores. Without the necessary recovery interventions discussed above, the athlete will be unable to consistently maintain a high level of performance. The key priority for athletes following competition is to use a variety of recovery techniques rather than just one before they return to a flexible training program that will enable them to reach their peak performance the next time they compete.

Jordi Moncrieff

 References

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  2. Krogh R. Outside [homepage on the internet]. Updated 2011 November 14; cited 2012 July 3. Available from: http://www.outsideonline.com/fitness/recovery/Freezer‐Burn‐Cryotherapy.html
  3. Wilson A. Cold water immersion offers greater recovery. JSAMS article [serial on the Internet]. 2009 July 13 [cited 2012 July 3]. Available from: http://sma.org.au/2009/07/cold-­‐water-­‐immersion-­‐offers-­‐greater-­‐recovery/
  4. Reuters T. msnbc.com. Updated 2012 February 21. Cited 2012 July 9. Available from: http://www.msnbc.msn.com/id/46466218/ns/health-­‐fitness/t/do-­‐ice-­‐ baths-­‐really-­‐prevent-­‐muscle-­‐aches/#.T_pelI5EFUQ
  5. Calder, A., 1996. Recovery training. In: Reaburn, P., Jenkins, D. (Eds.), Training for Speed and Endurance, Allen and Unwin, Sydney. Calder, A., 2001b Personal Communication.
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  8. Core Running [homepage on the internet]. Cited 2012 July 5. Available from: http://www.corerunning.com/recovery.html
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  10. Fitness Friends [homepage on the internet]. Cited 2012 July 3. Available from: http://www.ffnetwork.co.uk/fitnessfacts/flexibility.php
  11. Mariaca K. Livestrong.com [homepage on the internet]. Updated 2010 April 13; cited 2012 July 3. Available from: http://www.livestrong.com/article/106293-­‐benefits-­‐sauna-­‐steam-­‐ rooms/#ixzz1zX4eMvg5
  12. Jamieson J. 8 Weeks Out [homepage on the internet]. Updated 2011 July 6. Cited 2012 July 9. Available from: http://www.8weeksout.com/2011/07/06/how-­‐to-­‐recover-­‐from-­‐training-­‐ faster/
  13. AIS Sports Nutrition. Australian Sports Commission [homepage on the internet]. Updated 2009 July; cited 2012 July 3. Available from: http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training 2/recovery_nutrition