Recovery from exercise Flashcards
What are 6 ways to recover from exercise?
- Compression garments
- Sports massage
- Foam rollers
- Cold therapy
- Ice baths
- Cryotherapy
What are compression garments?
They are garments, including socks, that improve blood circulation and therefore removes lactic acid faster and reduces DOMS
They also prevent deep vein thrombosis
What is a sports massage?
It is used to recover from exercise, and increases blood flow, removes lactic acid!!
- It also stretches soft tissue and breaks down scar tissue
What are foam rollers?
They are basically a sports massage done by yourself., and involves using your own body weight to apply pressure to the area that needs relieved.
They help to remove pressure and tension in muscles - by increasing blood flow and removing lactic acid (also stretching soft tissue and breaking down scar tissue)
What is cold therapy?
- Applying ice to a specific area that aches after exercise
This causes: - Vasoconstriction which reduces swelling
- Reduces pain
- Reduces muscle spasm
State the physiology behind cold therapy/ice baths/cryotherapy.
- Cold appliance
- Thermo-receptors
- CNS
- Vasomotor centre
- Vasoconstriction
- Reduces swelling and decreases blood flow
- Ice taken off
- Vasodilation
- Flush of O2
- Removes lactic acid
- Reduces DOM’s
What are ice baths?
A bath that is filled with ice (12-15deg) that the athlete enters for 5-10mins after training or competing, which aids recovery
What is cryotherapy?
Involves entering a cold subject for 3 mins, that is cooled to -100 degrees by liquid nitrogen.
State 3 advantages of cold therapy
- CHEAP
- Do it anywhere
- Targets specific area
State 2 advantages of cryotherapy
- Lasts 3 mins only
- Removes lactic acid etc. in the whole body
State 2 advantages of ice baths
- Good for professional performers, between games
- Targets whole body recovery
