Did you know there are scientifically proven techniques that you can utilise to aid sports and athletic recovery? If you are sick of being sore following your training/sport/competition/show then read on to learn the pro tips on how to accelerate and facilitate recovery.
Sports recovery techniques aim to reduce or eliminate the following:
- Delayed onset muscle soreness (DOMS)
- Post work out soreness/tension/discomfort
- Excessive muscle tightness
- Injury
Here are our top ways to facilitate recovery and help you get back on the stage, field, gym, or other environment you move or groove in day after day!
ONE – Active Recovery: Cool Down
Having an active cool down is one of the most important ways to reduce the after effects of sport, exercise or athletic performance. The aim is to:
- Assist the removal of metabolites
- Eliminate byproducts (such as lactate) from the body
- Reduce tension post work out, performance, sport or show.
HOW
Take time to gradually bring your heart rate down for 10-15 minutes and try to use and move the joints and muscle groups that you have just used.
Eg.
- Gentle jog/rapid walk with arm swings or movement
- Gentle dynamic stretching of major muscle groups used
- Low resistance exercise bike or light swim (if you have access)
Your “cool down” is just as important as your “warm up”
TWO – Thermotherapy/Cryotherapy: Hot/Cold
Thermotherapy and cryotherapy uses methods of temperature change to affect muscle properties.
Thermotherapy uses heat to:
- increase blood flow
- soften collagen in the tissues
- help relax muscles
- reduce joint stiffness
Cryotherapy use cold modalities to:
- alter blood flow
- soothe aches
- minimise inflammation
- reduce swelling
- reduce pain
HOW
This can be as simple as strategically using heat or ice packs. Infinity (hotpacks) and BodyIce (hot/cold packs) are available for purchase at Performance Medicine and also available to trial in our “Recovery ZONE”
Hot or cold!? Not sure what’s right for you? Ask us! One of our health professionals will guide you.
Did you know that combining the two actually has proven scientific benefits on muscular recovery?
HOW
This is the easiest DIY “hot/cold” method
- 30 seconds warm to hot (comfortable) then 30 seconds cold
- Repeat 5 times
- Always finish on COLD & do not have a long hot shower afterwards (Sorry!)
THREE – Compression
Using compression post exercise can:
- Facilitate circulation
- Pain relief
- Reduce swelling and inflammation
- Remove exercise related wastes
- Prevent delayed onset muscle soreness (DOMS)
- Improve subsequent athletic performance
HOW
Compression Garment such as 2XU, UnderArmour etc.
Compression Therapy such as Normatec (available as part of our awesome sports recovery zone in our Sydney (Ultimo) clinic).
FOUR: Soft Tissue Release: Self Release, Percussive Therapy, Massage
Soft tissue release can:
- Increase circulation
- Provide pain relief
- Improve range of motion
- Precisely target tight areas
- Soothe and recover fatigued muscles after activity
If utilised as part of a recovery plan, it can:
- Minimise loss of range of motion
- Prevent development of muscle tightness (trigger points)
- Prevent delayed onset muscle soreness
HOW:
Self Release and Percussive Therapy
There are endless purposefully designed self release tools readily available including: foam rollers, trigger point devices, vibrating tools, spikey balls, and of course percussive guns to name a few. All of these are designed to
- release tension
- mobilise muscles
- mobilise joints
- ease post workout discomfort and tension
Not sure what device you should be using? Come try the array of self release tools in our “Recovery ZONE” or speak to one of our therapists to work out what’s right for you.
Massage Therapy
Working with a trained massage therapist or myotherapist for targeted soft tissue release has increased benefits for recovery. Speak to our team about how you can utilise remedial massage therapy to improve your athletic recovery.
- FIVE: Hydration
- Hydration assists with tissue recovery and tissue health as it replaces fluid lost in sweat.
- For most of us – water is enough – unless you are partaking in extreme sport or losing litres of fluid due to sweat or excess heat.
- If you need an electrolyte replacement a small amount is generally sufficient (watered-down hydralyte or sports drink)
SIX: Nutrition
- Ensuring sound nutrition is part of the bigger picture to facilitate appropriate musculoskeletal function and recovery.
- If in doubt speak with one of our team about consulting with a qualified sports nutritionist
SEVEN: Sleep
- Above all else, for musculoskeletal, neurological, psychological, and brain recovery – humans need SLEEP!
- Appropriate sleep routine and hygiene is absolutely pivotal in achieving best recovery and trumps all the above! – Sleep is KEY!
Excited about how you can recover more effectively?!
Check out our Recovery Zone Packages that you can bundle up!
Book into our Sydney recovery zone at our Sydney Physio & Massage Clinic.
