Recovery from exercise Flashcards
Types of methods of recovery
Compression garments
Massage
Foam rollers
Cold therapy (ice baths and cryotherapy)
Sleep
Nutrition
Compression garments benefits
Improves blood circulation to prevent deep vein thrombosis
Helps blood lactate removal
Reduce inflammation
Massage benefits
Increases blood flow to soft tissue
Removes lactic acid
Breaks down scar tissue that may impair mobility
Stretches soft tissue to relive tension
Foam roller + benefits
Like a self massage
Uses body weight to roll muscle
Relive muscle tension + promote blood flow
Cold therapy benefits
Cause vasodilation to reduce swelling + bleeding
Reduce muscle spasms by decreasing motor activity
Decrease swelling allows greater range of movement
Ice baths benefits
5-10 mins
Removes lactic acid
Can use steam and plunge method
Cryotherapy (recovery)
Quicker alternative to ice baths of 3 mins
Faster recovery
Sleep benefits
More sleep - more time in non REM stage
Non REM sleep redirects more blood at muscles than brain
What are the benefits of manipulating nutrition for recovery?
Helps restore muscle glycogen stores
Liquid absorbed much quicker
Aids muscle repair so exercise can be resumed quicker
What is the drawback associated with compression garments?
Must be medical grade to be effective
What are the drawbacks of lack of sleep?
Tiredness,
Decreased alertness
Reaction time
Increase injury risk
Mistakes
Lack of sleep means less blood available to muscles to recover
