A.3.3.2 Recovery (HL)

The main aim for recovery: The recovery process is to restore the body to its pre-exercise state

Different aspects of recovery can occur at different rates, and the recovery rate also depends on the type of activity (high-intensity, team sports or endurance).

Indicators of recovery

Physiological
Symptomatic
Psychological

Tools for Recovery

POMS (profile of mood states)
RESTQ-Sport (recovery-stress questionnaire)
SRSS (short recovery and stress scale)
- A self-report questionnaire designed to assess recovery and stress levels in individuals, particularly athletes.
- Helps monitor both physical and psychological recovery, as well as stress-related factors
- Consists of 8 items, with 4 items focusing on recovery (e.g., physical performance, mental recovery, and energy levels) and 4 items focusing on stress (e.g., somatic stress, emotional stress, and lack of energy).
- Respondents rate each item on a scale (e.g., 0 to 6), with higher scores indicating greater recovery or stress.
Benefits of the SRSS:
- Quick and Easy to Administer:
- Help coaches, trainers, or individuals identify periods of high stress or poor recovery
- Customizable for Various Populations
Disadvantages of the SRSS:
- Limited Specificity
- Scale is intentionally short, which may leave out important details
- Potential Overuse

1. Nutritional way of recovery

Replacement of muscle and liver glycogen stores
- With carbohydrate ingestion, a large percentage of glycogen can be replaced up to 10-12 hours after exercise.
- Muscle and liver glycogen levels are fully restored within 24-48 hours after a bout of intense aerobic exercise.
Water
- Replenishes Fluid Loss & Prevents Dehydration – Rehydrates the body after sweating & prevents cramps.
  Supports Nutrient Transport & Waste Removal – Helps deliver nutrients to muscles for repair and flushes out metabolic waste from intense exercise
Protein
- 20g protein after exercise maximises muscle protein synthesis
Polyphenol-rich foods
- Plant-based foods high in natural antioxidants that help reduce oxidative stress and inflammation in the body
- Aid recovery of muscle function and reduce muscle soreness
- Enhances blood flow and oxygen delivery
Creatine Monohydrates
- Enhanced ATP Regeneration
- Reduced Muscle Damage & Inflammation – It decreases muscle cell damage and inflammation, speeding up recovery.
- Allows maintenance of glycogen levels
- Aids hydration

2. Physiological recovery

Myofascial
- Hands-on technique used to relieve tension and tightness in the connective tissues (fascia) surrounding muscles
- Advantages:
  - Improves flexibility and range of motion.
  - Reduces muscle soreness and stiffness.
  - It can aid in recovery from injury.
  - Enhances circulation and blood flow.
- Disadvantages:
  - Requires professional expertise for effective results.
  - May cause discomfort during the process.
  - Not suitable for certain medical conditions (e.g., fractures, deep vein thrombosis).
Thermotherapy
- Application of heat to the body to relieve pain, improve circulation, and promote healing
- Advantages:
  - Relieves muscle tension and soreness.
  - Increases blood flow and accelerates healing.
  - Helps with chronic pain conditions like arthritis.
- Disadvantages:
  - Can worsen inflammation if improperly used (e.g., during acute injury).
  - Risk of burns if applied for extended periods.
  - Not suitable for individuals with certain conditions
Compression Garments
- Tight-fitting clothing is designed to improve blood flow, reduce swelling, and enhance recovery
- Advantages:
  - Reduces muscle soreness and fatigue.
  - Improves circulation and aids recovery.
  - Can be worn during or after physical activity.
- Disadvantages:
  - Effectiveness varies among individuals.
  - May feel restrictive or uncomfortable for some users.
  - Only offers marginal benefits for certain activities.
Cryotherapy
- Involves exposing the body to extreme cold (e.g., ice baths or cryo chambers)
- Advantages:
  - Reduces inflammation and swelling.
  - Alleviates pain and muscle soreness.
  - May improve recovery time after intense exercise.
- Disadvantages:
  - Risk of frostbite or cold burns if applied improperly.
  - Limited evidence for long-term benefits.
  - Can be uncomfortable or intolerable for some individuals.
Hyperbaric oxygen therapy
- Involves breathing pure oxygen in a pressurized chamber where atmospheric pressure is increased to levels higher than normal
- Advantages
  - Enhances recovery from injuries.
  - Promotes wound healing.
  - Reduces inflammation and swelling.
  - Increases oxygen delivery to tissues.
- Disadvantages
  - Expensive and time-consuming.
  - Limited accessibility.
  - Potential side effects (e.g., fatigue, temporary vision changes).
  - Not suitable for some medical conditions (e.g., pneumothorax).

3. Psychological recovery

Imagery
- A mental technique where individuals visualize themselves performing successfully to enhance confidence, focus, and recovery.
- Advantages:
  - Boosts motivation and confidence.
  - Enhances focus and mental clarity.
  - Reduces stress and promotes relaxation.
- Disadvantages:
  - May not be effective for everyone.
  - Requires practice and guidance to master.
  - Can be challenging for individuals with low visualization skills.
Progressive Muscle Relaxation (PMR)
- A relaxation technique that involves tensing and then relaxing different muscle groups to reduce stress and promote physical and mental relaxation
- Advantages:
  - Reduces physical tension and stress.
  - Improves sleep and relaxation.
  - Can be easily learned and practiced anywhere.
  Disadvantages:
  - Time-consuming to perform thoroughly.
  - May not be effective during highly stressful situations.
  - Requires consistent practice for optimal results.
Autogenic training
- A self-relaxation technique involving focus on bodily sensations
- Advantages:
  - Improves relaxation and stress management.
  - Enhances self-awareness and focus.
  - May help with anxiety and sleep issues.
  Disadvantages:
  - Requires regular practice to see benefits.
  - May not work well for individuals with severe anxiety or mental health issues.
  - Can be challenging to learn without guidance.
Personal Preference music/breathing exercise
- Using calming music or controlled breathing techniques to promote relaxation and improve mental recovery.
- Advantages:
  - Simple and accessible.
  - Reduces stress and improves mood.
  - Can be customized to individual preferences.
  Disadvantages:
  - Effectiveness varies between individuals.
  - May require a quiet environment for optimal benefit.
  - Over-reliance on external stimuli (e.g., music) may limit independence.

Sleep

Lack of sleep can impact decision making, physical functioning, and result in poor skill execution
Circadian system:
- Body internal clock that controls sleep-wake patterns, hormone release, body temp, and responses to environmental cues like light and darkness
The pineal gland plays a role in the circadian system by producing/regulating melatonin, the hormone that influences sleep
Chronotype - the tendency for someone to be a ‘morning person’ or a night owl. Important to consider when planning training sessions.
Travel fatigue/jet lag can have an impact on sporting performance and success
Variety in sports programmes is important as mental fatigue also plays a big role

Discuss reasons for recovery following a soccer game. [5 marks]

Recovery is vital to achieve physiological adaptations, ✔the
purpose is to return the body to the pre-game state as quickly as possible
purpose is to refuel/rehydrate / lower body temperature / lower heart rate to resting heart rate ✔
recovery rate depends on activity type (intensity and duration, dependent on position) ✔
recovery rate is affected by the athlete's condition ✔
Excess post-exercise oxygen consumption (EPOC) for:
restoration of muscle creatine phosphate stores ✔
removal of lactic acid ✔
replenishing myoglobin stores with oxygen ✔
replacement of muscle / liver glycogen stores ✔