Recovery - That's How We Roll!
“Using recovery methods following activity can have positive effects on fatigue, muscle injury, and overall performance.”
This week we will be looking at types of recovery! The biggest take away is that recovery does not have to cost a lot of money, and it can easily be done in group or individual sports. There are effective and affordable recovery methods, which means they are accessible to all athletes. Coaches and athletes are always seeking anything that can give advantages to training and decrease muscle fatigue and injury. Optimal recovery can provide benefits during repetitive high intensity training and competition. Recovery is performing any activity where the goal is to have positive effects on fatigue, muscle injury, and overall performance. You should also consider things like nutrition and psychological stressors as well.
There are different types of recovery, including active recovery, hydrotherapy (contrast baths), compression clothing/technology, and rolling/self-release. The goal of any recovery is to reduce muscle soreness, also known as delayed onset muscle soreness (DOMS). Active recovery along with rolling/self-release are effective recovery techniques, and they are economical as well! Active recovery is performed 6-10 minutes after heavy bouts of activity or competition, and involves submaximal activities such as running, jogging, cycling, swimming or active stretching. The intention is for post exertion physiological recovery by increasing rates of intramuscular blood flow and enhancing blood lactate removal. Increases in performance are seen (through research) for sport specific measures such as swim times, broad-jump, vertical jump, and gymnastic scores.
Self-release is another technique you can use after training! This technique enhances myofascial mobility, joint ROM, and the overall recovery process by decreasing the effects of acute muscle soreness (DOMS).
Perform by rolling into tight areas of muscle, once you start to feel some soreness then hold pressure statically until the pain goes away, then move onto the next spot/muscle. If you are consistent with your foam rolling, you will notice positive effects on performance and a decrease in acute muscle soreness. We highly recommend this technique, cause that’s just how we roll!
Other recovery methods such as hydrotherapy and compression clothing/technology can have positive recovery effects, but these methods can cost more money than the previous methods. Research shows that compression clothing, such as Hyperice, can have positive effects on DOMS and perceived fatigue. The study also shows contrast water therapy resulted in positive impacts on DOMS, but it is not as effective on perceived fatigue (Dupuy et. Al., 2018). Both methods are good options for recovery, but if you want easy, accessible, and affordable recovery methods then we strongly recommend giving active recovery and self-release a try.
Let us know if you notice improvements in your performance with using these recovery methods! If you want to discuss recovery methods more, or if you have a nagging injury that just will not go away, let us know how we can help! Book in with one of our physiotherapists or massage therapists, and they can help get you performing your best.
Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. 2018;9:403. Published 2018 Apr 26. doi:10.3389/fphys.2018.00403