Transcript Recovery - FOX SPORTS PULSE

Recovery
Restoration and Regeneration
Ian Scarborough
M. Sports Physiotherapy
Wakefield Sports Clinic
Recovery
Involves the restoration of normal
body state after activity in
preparation for further activity
A lack of regeneration results in
overtraining and the feeling of being
“burnt out”
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Recovery
What does this accomplish?
– Increases quality of training?
– Reduces rate of injury?
– Reduces risk of overtraining?
Can under recover
– Plateau buster?
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Recovery
Physiological
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Psychological
Reduce muscle tension
Reduce muscle soreness
Reduce blood lactate
Reduce fatigue
Improve anaerobic and
aerobic threshold
– Improve energy levels
– Reduce sensitivity
to criticism
– Reduce anxiety
– Improve sleep
– Reduce irritability
– Stabilize emotions
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Recovery
Methods
– Nutrition
– Contrast Baths
– Water based exercise
– Warm down & stretching session
– Compression stockings
– Rest and Sleep
– Psychological
– Massage
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Recovery
Can be limited by external stressors
– Work (shifts or overtime)
– Family (young children, siblings, parents)
– Study (assignments, exams, etc)
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Recovery
When is recovery important?
– Training twice a day
– Performing weights training
– Competing regularly
– Muscle injury with jumping and landing
– Repetition loading with spiking
– High injury rate (contact sports)
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Contrast Baths
Ice baths (~7 degrees)
– 6 x 30secs progressing to 6x1min
– Submerge to neck (or as high as comfortable)
– Small athletes have less cold tolerance
(may not last for as long as bigger athletes)
Hot / Cold Showers
– 30secs; 3-5 x each
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Contrast Baths
Spa and Plunge pool
– 3-4 mins spa; 30-60 sec pool
– Jets on large muscles
– Stretch/Massage
Beach water walks 3 x 5mins
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Contrast Baths
Vary according to group size and time available
Gets core temperature down to normal quicker
Facilitates earlier healing
Minimises dehydration due to sweating
Potential to reduce DOMS, pain and
inflammation
Speeds early recovery (1-2 days only)
Useful for tournaments
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Hot or Cold?
Disadvantages
Advantages
Hot
– Muscle relaxation
– Massage
– Pain reduction (muscle
tightness)
Cold
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Decrease swelling
Decrease heart rate
Decrease core temp
Pain reduction
(inflammation)
Hot
– Dehydrating
– Increased blood flow
Cold
– Not fun
– Peripheral shut down
Numb/ aching
Hypersensitive
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Water Recovery
Buoyancy assisted movement
Uses similar movements required for
sport
Moves muscles and joints through
slow, easy, large movements
Encourage good movement control
when fatigued
Better used on the same day as the
physical exertion
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Water recovery
5 minute walk / jog / bound / skip
– Incorporate active range of motion all joints
Back twists 2 laps
Hip Hurdles (backward and forward) 2 laps each
Pendular arm swings 2 laps
Sideways striding 2 laps each direction
Lunging (backward and forward) 2 laps
Duck dives 2 Ianlaps
Scarborough M. Sports Physiotherapy
Copyright 2007
Water Recovery
10x swim laps with walk back in deep water
– Walk laps twice through
Lunge
Backwards
Side to side
Side to side
Lunge
Stretch in shallow water
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Warm down & Stretching
Emotional come down from competition
Gradual reduction in heart rate
Maintains peripheral circulation
Clears lactate from peripheral muscles
Limits adaptive muscle tightening when
incorporate stretching
Raise low morale with use of fun sessions/
games
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Warm down & Stretching
Run/skip 5 mins
Stretch local muscles (upper body)
Run / skip 2 mins
Stretch local muscles (lower body)
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Warm down & Stretching
Sustained stretching
– Used after the game/training
Dynamic stretching
– Used before the game/training
PNF stretching
– Used with second person (care and guidance)
Goal is to improve length of muscle for
efficient strength / tension
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Compression Stockings
Types:
– Graduated Compression Stockings
(vascular)
– ‘Skins’
Appropriate time for use
– After games/training
– After weights sessions
– Current limb injuries
– Flying or long distance travel (GCS only)
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Compression Stockings
Benefits
– Reduce swelling
– Reduce muscle soreness
– Improves blood flow towards heart
– Clears lactate with blood flow
– Improves repeat performances
– Keeps limbs warm
– Provides musculocutaneous stimulation
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Rest and Sleep
Sleep
– Average is 7-8hrs per night
– Improves decision making
– Power NAP for 20 mins very useful
Longer results in poor decisions and draining
Sleep better not longer
– Don’t accumulate sleep
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Psychological
Difficulty Sleeping
– “Lots on the mind”
– Thought Expression
Float between topics without dwelling on
them
Identify topics
Visually try to cover each topic to put them
to rest
Write each topic down and a productive
Ian Scarborough
Physiotherapy
thought about
itCopyright
–M. Sports
then
fold the paper
2007
Psychological
Meditation
Yoga
Breathing exercises
Acupuncture and Cupping
Spas and Saunas - Hydromassage
Floatation in float tanks
Relaxation techniques & Imagery
(retail therapy)
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Psychological
Perception of how you feel
– Body awareness
– Depends upon how you are on the day
– Athletes tend to respond to feel before
think
Describe how you feel to enhance
perception
– Fatigued, tired, sore, in pain, irritable
– Strong, fit, happy, active, enthusiastic
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Psychological
Low morale or moods often coexist with
poor decision making
Acknowledge how the athlete feels
constructively
Ask ”how much can you give me today?”
and accept it.
– You may ask for more if the mood improves
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Massage
Relaxing or stimulating
Non painful if prior to competition
Team based activity or individual
Can be taught to anyone
Can be done through clothing
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Practical Considerations
How many recovery sessions per week?
– 3-4 (Not everyday unless all intense sessions)
How soon after training/play finishes?
– Within 30-60 minutes if possible
– Still possible 5-24 hour later (less effective)
Should different modalities be employed?
– Yes: muscle damage and glycogen depletion
demand it
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Practical Considerations
Are they different for varying trainings?
– Light sessions (WD & S, fluid, spa and
plunge pool)
– Heavy session (WD & S, ice baths,
stockings, fluid, CHO, protein)
Should they vary for each athlete?
– Compliance is key, palatability for the
individual
Ian Scarborough M. Sports Physiotherapy
Copyright 2007
Acknowledgements
Shona Halston and Staff at the
Australian Institute of Sport
Ian Scarborough M. Sports Physiotherapy
Copyright 2007