In the last article we looked at the importance of adequate rest and recovery and how the improvements take place if the rest and recovery is timed accurately.
This article will look at how we can accelerate the recovery process using some simple but effective methods.
There are of course two major areas that contribute to an athletes recovery sleep (together with other natural modes of recovery) and correct nutrition are both vitally important and both of these will be covered in consequent articles.
Different forms of training will require different recovery needs; for example the primary recovery need of an endurance athlete will be nutritional i.e. adequate replacement of fluid and nutrients whereas an athlete training for speed would need to focus firstly on recovery of the nervous system (see previous article). We will look at a few physiological recovery methods here to aid recovery of sore muscles, helping them to relax and increase blood supply to them.
Relaxation of muscles is beneficial in promoting a sense of well being. It is also important that muscle length be returned to optimal to ensure good range of movement around joints; imperative for an injury free training process.
In increasing the blood supply to the muscles we enhance the process of removal of accumulated waste products as a result of training as well as supplying oxygen and glycogen to depleted muscles.
It is generally found that most regeneration/recovery methods will have a positive effect psychologically too, promoting relaxation and a sense of well-being.
Here are a few examples of the ways we can help the recovery process along: -
1.Cold therapy
Anyone who watched the Olympics last year would have seen and heard of the wheelie bins full of ice cold water that our athletes plunged themselves into following training or competition! The theory behind this seemingly mad thing to do is as follows; exposure of the muscles to the cold will increase the blood flow, as the metabolism is increased in response to the stimulus. This will help with the clearance of waste products such as lactic acid and carbon dioxide and by increasing the levels of oxygen to the muscles. There is evidence that the incidence of muscle spasms is reduced with this form of treatment too. For the best results it is recommended that the cold stimulus be applied immediately following the activity for approximately 15 mins or so.
2. Contrast baths
If the thought of sitting in a cold bath post workout does not fill you with joy there is hope; it can be combined with exposure to heat too! It is thought that alternating between the two stimuli will cause a pumping action within the muscles and can help treat muscle spasms.
Saunas and steam rooms or whirlpools can be used in conjunction with cold showers. The heat exposure should ideally last three times longer than the cold exposure and the alternation can take up to twenty minutes. The treatment should begin and end with a cold exposure. In general, the larger the recovering muscle groups the longer the treatment.
3.Heat therapy
Steam baths and saunas affect the nervous and endocrine systems. Approximately 10 minutes in a warm shower can be generally relaxing and will increase circulation of blood. Being warm also improves the muscle/brain communication as the nervous system responds to the warmth. The psychological effects of being warm are important too, resulting in improved sleep and feelings of relaxation. Notes of warning here however, if muscle damage/trauma is suspected avoid heat treatment till a few days following the incident. Again the time in the sauna/steam should be interspersed with cold blasts.
A towel that has been immersed in cold water can also be placed over your head whilst in the hot environment.
It is also important that dehydration does not occur when being immersed in a warm environment and the written safety rules of saunas and steam rooms should be observed at all times.
4. Massage
Massage has been used for thousands of years as a means of inducing deep relaxation, rebalancing the body and aiding the removal of waste products.
Different forms of massage will induce a different physiological response. It has benefits before, during and after exercise.
Post workout massage will increase circulation, therefore increasing effective removal of waste products from the muscles and supplying oxygen to them.
Massage will also help reduce and remove knots (adhesions) within the muscles. The effective treatment of these adhesions will often require a deeper style of massage.
If a person is consistently training, regular massage should be considered as an essential part of the training process as microtraumas sometimes caused within the muscles as a result of training can result in a strain if not treated.
In 1989 Athletics Weekly claimed that massage was a means of obtaining optimum athletic performance by:
- Allowing the athlete to compete with lower levels of stress on their body and at the same time perform more effectively and increase the workload of their muscles. It can also change moods or minimise pain.
- Improving the metabolic rate, i.e. improving cellular nutrition and toxic removal
- Help reduce pain and swelling after injury thus speeding up rehabilitation
- Help prevent injury, aiding recovery after training or competition and making the athlete less prone to stiffness.
- Enhance the cooldown period, cutting down the delayed onset of muscle soreness (DOMS) and fatigue
The Sports Massage Association explains the benefits as follows: -
IMPROVES TRAINING
- increasing blood flow through the tissues can improve the recovery process allowing the athlete to train more effectively and safely
- it assists the removal of waste products and helps supply the tissues with essential nutrients to aid recovery
- increasing the knowledge of the deep tissues means advice can be given on specific stretching, training and equipment to help improve performance
PREVENTS INJURY
- imbalances and damage in deep tissues can be detected earlier and potentially corrected before an injury develops
IMPROVES SELF AWARENESS
- through deep tissue massage, an athlete can learn to monitor their own condition and adjust their training accordingly
IMPROVES PERFORMANCE
- pre-event sports massage can stimulate circulation, calm nervous tension and help prepare the athlete for optimal performance
In conclusion, there are many forms of restoration that can be applied; there are many variables that have to be considered by a coach/trainer when recommending forms of recovery. Each individual will have different needs and will respond differently. Ideally a recovery and regeneration diary should be kept alongside a training diary for feedback. This will give feedback as what methods are most useful.
Enjoy your rest!
Refs:
EPTS Programme Design and Integrated Periodisation System Work book
Periodisation: Theory and Methodology of Training Tudor O Bompa, PhD
Accelerating Adaptation to Training Angela Calder
Sports Therapy Theoretical and Practical Thoughts and Considerations James Briggs
