Chapter 13

Physiological Strategies to
Enhance Recovery p350

Recovery

The aim of recovery is to enhance

the restoration (both physiological
and psychological) of the performer
to pre-training or competition levels
in the shortest possible time.
If the recovery process is good, the
athletes adaptation to the training
will be much quicker.

Hydrotherapy

Involves using water as part of post

event/competition recovery process.
Can include:
Contrast water therapy
Cryotherapy
Thermotherapy
Pool or beach sessions

Contrast Water Therapy

Involves submersing the body alternately in hot and cold

water or alternatively hot and cold showers.

Stimulates vasodilation and vasoconstriction in the blood
vessels in the limbs. This acts like a pump. As a result:
Theres an increased removal of waste products from the
muscles
Increased supply of O2 and nutrients to the working muscles
Decreased inflammation and oedema/swelling
Increased circulation
Increased range of motion
Increased perception/feeling of recovery
Decreased likelihood of DOMS

 Should be avoided if you have suffered

from a recent injury eg corkie etc

Cryotherapy
Is therapeutically using cold to cool the body.
Can include the use of ice packs which is super

important for the treatment of soft tissue injuries

to prevent swelling
Now, we see it used as ice baths.
Seen to:
Decrease inflammation and muscle damage
Reduce pain and discomfort
Lessen the loss of force production due to inflammation
Decrease core temperature thus minimise dehydration
Reduce muscle spasms
Decrease blood flow

Questions???

What are two benefits of

Cryotherapy?
When is contrast water therapy more
appropriate than Cryotherapy and
vice versa?
Who has either of these and uses
them at their club?

Thermotherapy
Used more in conjunction with soft tissue

injuries, 72hrs after cryotherapy stimulates

blood flow taking O2 rich blood and nutrients to
the muscle.
Physios and other trained staff must implement
it as to not cause more damage.
Spa baths/heated pools are example.
Mustnt be implemented as a stand alone
recovery technique.
Seen to:
Decrease spasms/stiffness
Increase elasticity and range of motion
Increase neural transmission

CAUTION MUST BE APPLIED WHEN USING

THERMOTHERAPY AS TO NOT CAUSE MORE

DAMAGE

Pool or Beach Sessions

Submersing the body in water causes an inward and

upwards displacement of body fluids. This acts like

compression.
This compression effect assists recovery by:
Reducing muscle oedema
Increasing blood flow

Whilst in the water, passive exercises

(walking/stretching) are usually completed to further

reduce DOMS.

Compression Garments eg Skins

RICERS is well known to be the best treatment for

soft tissue injuries. C = compression.
Skins etc assist with poor blood flow and are now
seen as an essential component of post exercise
recovery.
Compression garments help to:
Increase blood flow and increase O2 and nutrients to

working muscle
Assist in removing by products
Reduce venous pooling
Reduce muscle oedema
Decrease the severity of DOMS

http://www.youtube.com/watch?v=_nF4ueTy93M
SKINS

Questions??

What are 2 benefits and 2 possible

problems with using Thermotherapy
as a stand alone recovery method?
How do beach sessions enhance
recovery?
How do compression garments aid
recovery?

Hyperbaric Oxygen Therapy (HBOT)

O2 is essential in repairing muscle damage/soft

tissue injuries. More O2 = shorter recovery time.
At sea level O2 concentrations are approx 21%.
Haemoglobin is relatively saturated in O2 and
increased O2 wont be of benefit.
In HBOT, O2 is pressurised in the space
encouraging massive amounts of O2 to be
dissolved in the blood.
This additional O2 is then available to assist with
recovery.
HBOT will:
Increase speed of recovery & shorten inflammation process
Decrease swelling and oedema
Stimulate new blood vessel growth
Prevent infection

Sleep & Rest

Whilst we snooze, our body does its

best work.
Insufficient sleep = greater chance of
overtraining injuries.
Detriments of a lack of sleep include:
Inability to focus
Processing info difficulties
Less perseverance
Emotional/irritable
Easily confused

Massage

Are popular in breaks of play (eg whilst on the

interchange) and as part of the recovery
process.
Little scientific evidence on the benefits, but
lots of anecdotal evidence.
Increases blood flow thus increasing O2/nutrient

supply
Decreases tension
Increased sense of wellbeing
Decreased perception of fatigue
Increased joint motion
Less anxiety
Reduction of DOMS
Decreases muscle oedema/swelling

Review Questions
Multi Choice Q1&2
Short Answer: Q3-7
For Short Answer Q7 list 3
arguments for each side of
the debate.