Physiological recovery strategies

Recovery
Monitoring training and recovery
responses
Overtraining

Returning an athlete to a state of
performance readiness both mentally and
physically
After a training session, fatigue is likely to
occur. To ensure you gain the benefits of
that session, an appropriate recovery
period is needed
The type and intensity of training will
depend on the recovery strategies used

States that in order for an athlete to gain
maximum performance benefits, an athlete
must recover adequately from one training
stimulus before the next stimulus is
introduced.
Appropriate recovery periods should be
planned into the training program

Mind Map: What do you do to recover from
a training session or match?

 Assists in preventing
DOMS
 Recommended to use
PNF and Static
Stretching
 Stretches should be
undertaken while the
muscles are still warm
 Stretching the
following day is also
advisable

 Drink fluids and eat
food with CHOs within
20 minutes of
competing exercise
 You MUST replace the
fluid you lose during
exercise. 1L of water for
every KG of body
weight you lost.
 Complete hydration is
critical for optimum
recovery

Physiological recovery strategies

 Can come in various
forms
 Use depends on when
you need them
 Used for different
reasons

 Movement through
water
 Non-weight bearing
(takes the stress off
the joints)
 Hot/cold baths –
anecdotal evidence
• Physiology behind this
technique?

This technique may involve alternating hot
and cold showers etc.
Recent research indicates that contrast
therapy may be an excellent way of
reducing metabolic fatigue, enhancing
arousal and relaxing muscles following
training or competition.
Alternate hot- and cold-water immersion
appears to facilitate neuromuscular activity.

 To explain why contrast therapy appears to work so well
is that the changes between vasodilation (heat) and
vasoconstriction (cold) cause a ‘pumping’ or
‘shunting’ action in the muscles, which helps to speed up
waste removal.

 The use of ice packs
and cold water during
recovery from sports
injuries is known as
cryotherapy.
 Ice aims to reduce the
blood flow to the joint
or tissue area, thereby
reducing the amount
of swelling.

 Ice baths involve the
complete immersion of
an athlete’s body, or
body part.
 Often used for athletes
who participate in high-
impact sports
(netball/long-distance
running) or high-contact
sports (AFL, rugby
union/league)

 The rationale behind
ice-baths is that
immersion in very cold
water causes
vasoconstriction in the
body part and assists
in the dissipation of
blood and waste (LA
H+ etc) from any
damaged areas.
 It can help reduce the
swelling from any soft-
tissue damage.
 It also thought to
decrease DOMS
(delayed onset of
muscle soreness)
 Ice-vests are becoming
more frequently used to
help lower core-body
temperature.

 Can help with physical
and mental recovery
 Relaxes the muscles
 Assist the speed-up of
o2 delivery to the
working muscles
 Assists in the removal
of waste products

 Thermal bathing in a
spa or mineral spring
increases hydrostatic
pressure on the
body, thereby
increasing blood
circulation and cell
oxygenation. The
increase in blood flow
also helps dissipate
waste products form the
muscle cells
 Bathing in thermal
water increases body
metabolism, including
stimulating the process
of digestion. This is
important given the
need to replenish fuel
stores, especially
glycogen, as soon as
possible.

 Compression applied
to injured body parts
via bandages and
taping has long been
used by athletes to
aid recovery after
injury. It is an integral
part of the immediate
treatment of injuries to
reduce bleeding and
swelling
 It is now common to
see many sports and
athletes using
compression
garments as a
method to improve
training performance
and assist recovery
between sessions

POSSIBLE BENEFITS
WHILE PARTICIPATING RECOVERY BENEFITS
 improved sporting
performance
 clearance of metabolic by-
products
 assistance of recovery from
high-intensity exercise.
 increasing blood flow
 increasing venous return
 decreasing blood-lactate levels
and enhancing removal
 reducing blood pooling
 reducing swelling
 enhancing proprioception
 decreasing athletes
perception of muscle soreness
(DOMS)
 enhancing warm-up via
increasing skin temperature.

 Form of relaxation and
stress release
 Very effective method of
stimulating blood flow to
areas of the body that have
been stressed during
exercise or training.
 Post-exercise massage,
performed 1–2 hours after
training or competition, can
relieve swelling caused by
micro-trauma within muscle
fibres.
It can also:
 help with the removal of
lactic acid and other
metabolic by-products.
 It reduces muscle
stiffness, crampingand
soreness,
 helps speed up the recovery
process.

 Involves the
administration of 100
per cent pure oxygen
under increased
atmospheric pressure
via the use of a
hyperbaric chamber.
 Steve Johnson
(Geelong)

 The athlete breathes in pure oxygen and this
significantly increases the oxygen
concentration levels of arterial blood.
 The increase in blood-oxygen levels produces
a subsequent increase in the oxygen diffusion
gradient between the blood and muscle cells.
 Supposedly, the more oxygen that can be
delivered to fatigued muscle cells, the more
rapid the recovery process.

 Lack of Sleep can lead to
reduced:
• Reaction times
• Agility
• Speed
• Visual processing
• Concentration
 Both quantity and quality
of sleep are very
important.
 Athletes are encouraged
to view their sleeping habits
in the same way they
would their training habits.
 Establishing a pre-sleep
routine is very important.
 Sports psychologists
agree thatsleep hygiene is
essential for athletes to
benefit from a good nights
sleep

The following strategies
could be employed to
ensure a quality sleeping
routine
 a conducive sleeping
environment (comfortable
bed, well-ventilated room)
 switching off from the
days activities
 slowing down the
functioning of the brain
 going to bed when you
are tired.

Physiological recovery strategies

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Physiological recovery strategies