Recovery Strategies

Recovery is the time required for the repair of damage to the body caused by training or competition, and is crucial to optimal sports performance for many reasons: some are physiological and some are psychological. Most coaches and athletes are aware that getting enough rest and recovery after exercise is essential to high level performance; however, many are still prone to over-train and feel guilty or weak when a day off training is taken. The result is usually a loss of enjoyment and interest in training and competition, a decline in performance and eventually a state of over-training, from which it is very difficult to recover. Clearly, athletes must work hard in order to increase the appropriate fitness qualities required to meet the demands of the sport, however, training is associated with both physiological and psychological fatigue. Well-designed training programs balance suitable training loads with strategically planned recovery strategies in order to optimise the performance potential of athletes.

Peak athletic performance will only be achieved when the athlete’s fatigue levels are less than their fitness level. Recovery strategies comprise physiological, neurological, psychological and muscle damage strategies. Training programs that fail to balance appropriate training load and recovery strategies generally follow four distinct stages, leading to over-training:

• Stage 1: Acute fatigue. This initial fatigue is normal when training.

• Stage 2: Training stimulus overload. The overload principle states that loads greater than normal must be placed on the body in order for training adaptations to take place. With appropriate periodisation of training and recovery, training adaptation will take place. Stimulus overload that is too great will result in over-reaching and, in the worst case scenario, over-training.

• Stage 3: Over-reaching. The accumulation of either training or non-training stress can result in a short-term decrement in the athlete’s performance capacity, with or without related physiological and psychological signs and symptoms of over-training, in which restoration of performance capacity may take several days to several weeks.

• Stage 4: Over-training. This involves the accumulation of either training or non-training stress that results in a long-term decrement in the athlete’s performance capacity, with or without related physiological and psychological signs and symptoms of over-training, in which restoration of performance capacity may take several weeks or months.

Causes of overtraining

• a sharp and dramatic increase in training volume and intensity

• training that is performed too often and too intensely

• a lack of rest and recovery between sessions

• a lack of variety in sessions, resulting in boredom.

In response to training (stress), the human body attempts to maintain a state of homeostasis(internal stability), and will constantly attempt to adapt to the training stress. Training is simply the manipulation of the application of stress (training load), and the body’s subsequent adaptation to that stress in order to maintain homeostasis. Training programs that balance load and appropriate recovery ensure that a desired adaptive response to training is achieved.

Submaximal aerobic training (75 per cent intensity and lower) will require only 24 hours of recovery. High-intensity anaerobic training and moderateintensity aerobic training require different recovery times in order to allow the supercompensation process to occur. Long-term recovery methods provide both physiological and psychological recovery, and refer to periods of rest and recovery that are built into the annual periodised training program. A welldesigned periodised plan will include recovery days and or weeks within the annual training schedule. Coaches often add rest periods, crosstraining days, social events, variations in training sessions, venues, loads and intensities – all ofwhich are designed to promote recovery and avoid the pitfalls of staleness, boredom and over-training.

Physiological strategies

Cool-down

Training and competition cause changes in the body, such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen), as well as fluid loss. Without sufficient time to repair and replenish, the body will continue to break down from intensive exercise. While many coaches and athletes understand the benefits of an appropriate warm-up prior to training and competition, the cool-down and its benefits are often overlooked. The cool-down provides a number of physiological benefits to the athlete to help reverse the damage caused by exercise. These include:

• gradually lowering the athlete’s heart rate, body temperature and metabolism

• removal of waste products

• replenishment of energy stores and the repair of damaged tissues

• a reduction in muscle stiffness and soreness

• replenishment of fluid loss.

Nutrition

Appropriate nutritional replenishment following training requires planning, and must balance the demands of the exercise. Muscle glycogen supplies within the muscles and liver not only fuel energy demands, but are critical in the recovery process following training and competition. When food and/or sports drinks containing CHO are consumed, blood glucose levels in the blood elevate quickly and peak at about 20–30 minutes. The glycaemic index (GI) of a food or sports drink is determined by the rate at which CHO is available for glycogen resynthesis in muscles and the liver. The higher the GI, the more rapid the absorption.

Athletes should aim to consume 1 gram of high glycaemic index carbohydrate per kilogram of body mass immediately after exercise. This process should be repeated after one hour of completing the exercise. Snacks or sports drinks containing a moderate level of protein and carbohydrates are recommended, especially after hard training. For strength, speed, power and impact, team sport athletes’ post-session snacks should contain 10–20 grams of protein (6–12 grams of amino acids) in addition to high GI carbohydrate, to have a substantial effect on net protein synthesis. As a general rule, a 4:1 ratio of carbohydrate to protein is recommended.

Neural strategies

Hydrotherapy and massage promote relaxation of muscles that may have sustained damage or fatigue during high-intensity exercise. The integration of neural recovery strategies into the recovery program is common in many contact team sports.

Hydrotherapy

Hydrotherapy uses water to assist recovery, remove waste products, soothe aching muscles, promote metabolic recovery and provide the perfect environment to eliminate joint load and jarring. Water hydrotherapy includes showers, jets, spas, baths, flotation tanks, underwater massage, pools and plunge pools (hot and cold). Many contact team sports in Australia utilise the gravity-assisted advantages of hydrotherapy in the post-game recovery program. Contrasting hot and cold water immersion provides neural stimulation within the central nervous system, increasing the sensation of arousal and alertness in an athlete and minimising the effect of delayed-onset muscle soreness.

Athletes need to be reminded to drink water before, during and after hydrotherapy treatments, as sweating tends to go unnoticed in hot-water environments. Athletes tend to spend too long in a warm environment. In extreme cases, prolonged immersion in hot water can be detrimental, as it can lead to dehydration and neural fatigue. Following hydrotherapy, athletes should feel relaxed and alert, not sleepy and lethargic.

Massage

The physiological benefits of sports massage include increased blood flow, oxygen and nutrient transfer to the fatigued muscles, and the removal of metabolic waste products such as lactic acid. Massage also provides temporary flexibility gains by warming and stretching the muscles. Psychologically, massage allows athletes to feel less fatigued and more relaxed. Massage also provides feedback for the athletes in relation to the areas of the body that are fatigued, tight and sore.

While massage can be expensive for many athletes, simple self-massage techniques are free, quick and easy to administer, yet can be an effective way to minimise shin splints and repetitive strain problems.

Sports massage techniques

There are a variety of massage techniques that can be incorporated into sports massage, including:

• vibration (shaking)

• tapotement (percussion)

• petrissage (kneading)

• effleurage (stroking)

• friction (small-range intensive stroking).

Sports massage incorporates varying combinations of massage techniques, and can be administered

during all phases of training. Massage performed 15 to 20 minutes prior to the session or competition can either relax or stimulate the athlete, depending on the methods adopted. Within the training session, short periods of massage can help athletes cope with the training loads and increase their performance potential. Restorative massage helps reduce muscle tension, fatigue and stress levels. Injury-prevention massage is generally performed two days after competition, and helps to promote muscle relaxation and return muscles to their ‘normal’ resting state.

Foam roller (an alternative to massage)

Foam rollers have become extremely popular among professional athletes over the last few years. They provide a cheap and effective alternative ‘self-massage’ for athletes who are unable to pay for daily massage. Self-foam rolling, either before or after training, allows athletes to focus on tight, sore muscles and assist in ensuring that muscles remain supple.

Tissue-damage strategies

Cryotherapy

Cryotherapy, or cold therapy, involves the use of low water temperatures to dissipate body heat from the body, and is extremely effective in reducing pain and inflammation, and removing waste products from the muscle. Cryotherapy may enhance recovery by restricting the inflammatory process. Cryotherapy methods include:

• cold-water immersion

• contrast bathing

• local ice application.

Cold-water immersion

Cold-water immersion involves athletes entering a cold-water bath (4–12°C) for a short interval of one to two minutes followed by 30 seconds’ rest; this process is repeated three to four times. While the physiological benefits of cold-water immersion are not well understood, it may be useful for reducing swelling, soreness and bruising, and is often used in the acute treatment of muscle injuries. Athletes generally report feeling better, with reduced stiffness and tightness, following cold-water immersion. Cryogenic chamber therapy. Wearing only a bathing suit, socks, gloves, mouth and ear protection, the athlete is placed in a cryogenic chamber that is cooled using liquid nitrogen to a temperature of –110°C. While exposure does not exceed three minutes, the athlete’s skin temperature may drop to 5–12°C; however, the athlete’s core temperature remains relatively unchanged. Such exposure to extreme cold for short durations releases endorphins, providing instant pain relief.

Ice pack therapy

An ice pack is placed over the injured area, promoting immediate vasoconstriction (decreased blood vessel diameter), reducing heat, and decreasing metabolism and blood circulation. Upon removal of the ice pack, blood vessels vasodilate

(expand), resulting in fresh oxygen-rich blood full of nutrients flowing to the muscle, thus stimulating recovery and removing lactic acid.

Psychological strategies

While many coaches apply physiological methods of recovery within the training program, the importance of psychological recovery is often overlooked. The psychological benefits of sound recovery practices include increased motivation, a sense of well-being and the reduction of training and/or life stress. Psychological recovery methodsinclude the following:

Meditation

Meditation trains the athlete's ability to relax the mind, and is a useful tool for helping athletes to control the stress of training, competition and over-arousal. This is achieved by relaxing the parasympathetic (calming) nervous system.

Meditation has a number of benefits, including:

• lower heart rate

• lower breathing rate

• lower blood pressure

• relaxation of the muscles

• calming of the sympathetic (excitatory) nervous system. Like training, meditation is a learned skill that takes

time to master.

Progressive muscle relaxation

Progressive muscle relaxation (PMR) is a technique that involves tightening and holding a specific muscle for five seconds before relaxing. Generally, PMR commences from either the feet or the head, and gradually works its way up or down the body. PMR is best adopted either following training or prior to going to bed. Like any skill, PMR requires practice, but once the athlete becomes familiar with PMR training, they will be able to identify the difference between muscle tension and relaxation.

Mental imagery and visualisation

Mental imagery and visualisation involve the athlete using the senses of sight, sound, smell and touch to visualise a state of relaxation, enjoyment, escapism and comfort. Mental imagery and visualisation can be used prior to going to bed in order to switch off and relax. Alternatively, the athlete can use mental imagery to visualise a positive performance or the perfect execution of skills prior to games or training.

Breathing exercises

Breathing exercises are used frequently in the martial arts. They help to relax tight muscles, the result of which is more efficient movement, technique and improved posture. Focusing on breathing during stretching also assists in relaxing both the mind and body. Breathing in through the nose and expanding the rib cage is the most effective method during inhalation, while breathing out through the nose during exhalation is also important.

Flotation for rest and relaxation

Relaxing in a flotation tank or using buoyancy vests in a pool can be useful for promoting a state of weightlessness and relaxation. Flotation takes time to feel completely comfortable; however, it is an excellent method for reducing stress and burn-out. By minimising brain stimulation, the athlete is able to focus more effectively on relaxing and becoming emotionally calm.

Music

Many athletes enjoy listening to music; however, very few use it effectively as a method of recovery. While it is often used to ‘pump up’ athletes prior to an event, music can be just as effective in promoting relaxation if the appropriate music is selected. By compiling a variety of music to promote either relaxation or arousal, the athlete can manipulate its use. Used prior to going to bed, light, relaxing music is useful in promoting a deep, sound sleep.

Compression garments

Compression garments are increasingly being used as a mode of recovery among many professional team sport athletes. Very few research studies have examined the efficacy of these garments in improving recovery; however, compression garments may:

• enhance blood circulation to peripheral limbs

• reduce blood lactate concentration during maximal exercise bouts

• enhance warm-up via increases in skin temperature

• aid the removal of blood lactate and improve subsequent exercise performance

• reduce the effects of delayed-onset muscle soreness.

While there are many methods of recovery available, sleep, nutrition and hydration are the bigthree that are necessary for all athletes.