Recovery

Recovery: the main aim of the recovery process is to restore the body to its pre-exercise state

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

Involves the removal of by-products and replenishing of fuels

 

Tools to measure recovery:

  • POMS (profile of mood states) - a psychological assessment tool that evaluates an individual's mood states such as tension, depression, anger, fatigue and confusion.

  • RESTQ-Sport (recovery-stress questionnaire) - a questionnaire designed to measure the balance between an athlete's recovery and stress. Determines whether an athlete is recovering adequately from training

  • SRSS (short recovery and stress scale) - a short, more practical tool assessing recovery and stress levels in athletes. Consists of a brief self-report items that measure different aspects of physical and mental stress and recovery.

 

Indicators of recovery:

  • Physiological

  • Symptomatic

  • Psychological

 

EPOC

  1. Slow Recovery Stage (Lactacid debt)

The removal of lactic acid/lactate

Replacement of muscle and liver glycogen stores

  1. Initial Rapid recovery stage (Alactacid debt)

Resynthesises the muscles' store of ATP and CP

Replenishment of myoglobin stores

 

Nutritional recovery

  • Water - replenished fluid loss and prevents dehydration

  • Protein - maximised muscle protein synthesis

  • Creatine monohydrate - enhances ATP regeneration, reduced muscle damage and inflammation, maintains glycogen levels and aids hydration

  • Replaces muscle and liver glycogen stores

    • Replaced up to 10-12 hours after exercise

    • Fully restored within 24-28 hours

  • Polyphenol-rich foods - plant based foods high in natural antioxidants that help reduce oxidative stress and inflammation

    • Aid in muscle recovery, enhance blood flow and oxygen delivery

 

Physiological recovery

  • Myofascial - involves applying pressure to the fascia using foam rollers, massage balls or hands

(+) Enhances flexibility, reduces muscle tightness and improves mobility

(-) Can cause discomfort, requires proper technique

  • Thermotherapy - the use of heat via hot packs or warm baths to relax muscle

(+) Reduces muscle stiffness and increases blood flow

(-) Can worsen inflammation and cause burns

  • Hyperbaric oxygen therapy - athletes breathe pure oxygen in pressurised chamber to enhance oxygen delivery to tissues

(+) Speeds up healing of muscle and soft tissue injuries and reduces inflammation

(-) Expensive, requires specialised equipment

  • Compression garments - tight-fitting clothing designed to improve blood circulation and reduce muscle vibration

(+) Decreased muscle soreness, improves circulation
(-) Can be uncomfortable, variable effectiveness between individual

  • Cryotherapy - cold therapy used to reduce inflammation, numb pain, and accelerate muscle recovery

  • Whole body vibrations - the use of vibrating platforms to stimulate muscles

(+) Improves circulation, reduces muscle stiffness

(-) Expensive, risk of joint stress

 

Psychological recovery

  • Imagery - practice of mentally visualising a specific action or scenario

(+) Enhances confidence, reduces stress and improves concentration

(-) Requires practice to be effective

  • Progressive muscle relaxation - involves systematically tensing and relaxing muscle groups

(+) Reduces anxiety, improves sleep and promotes relaxation

(-) Time-consuming and requires consistent practice

  • Autogenic training - involves self-suggestions focusing on warmth and heaviness in different body parts

(+) Lowers heart rate, reduces muscle tension and enhances recovery

(-) Requires training to master

  • Personal preference - the use of personalised relaxation techniques, like listening to calming music or practicing deep breathing

(+) Easily accessible, customisable

(-) Effectiveness varies form person to person

 

Sleep

Lack of sleep can impact decision making, physical functioning and result in poor skill execution

The circadian system: body's internal clock that helps control sleep-wake patterns, hormone release, body temperature in response to environmental cues.

The pineal gland produces and regulates the sleep hormone melatonin

Chronotype: the tendency for someone to be a 'morning person' or night owl

Travel fatigue and jet lag can effect circadian rhythms

Mental fatigue is also an effecting factors which is why variety in a sports programme is important