Recovery from exercise

Question 1

What 6 things help us recover from EXERCISE??

Answer 1

1. Compression garments.
2. Sports massage
   3, Foam rollers
3. Cold therapy
4. Ice baths
5. Cryotherapy

Question 2

What do compression garments do?

Answer 2

• Compression socks.
• They improve blood circulation:
  1. Speeds up the removal of lactic acid from the blood.
• Reduces inflammation.
• Helps to reduce DOMS.
• Also used to prevent deep vein thrombosis (DVP).

Question 3

Sports massage

Answer 3

• Used to recover from exercise.
  Benefits:
• Increases blood flow (more O2= faster cell recovery).
• Removes lactic acid.
• Stretches soft tissue to relieve pressure and tension.
• Breaks down scar tissue which can decrease mobility if not removed.

Question 4

Foam rollers (benefits)

Answer 4

• Sports massage done by yourself!!!
• Increases blood flow.
• Stretches soft tissue.
  Relieves pressure/ tension.
• Removes lactic acid (reduces DOMS).

Question 5

Foam rollers (process)

Answer 5

• The process involves using your own body weight to apply pressure to the area that needs relieved.
• This process relieves pressure and tension.
• This also improves mobility.

Question 6

What is cold therapy?

Answer 6

• Involves applying ice to an area that aches after exercise.
• The process allows an athlete to target an area very quickly.
• The ice:
  1. Causes vasoconstriction which reduces swelling (Oedema).
  2. Reduces pain.
  3. Reduces muscle spasm.
  4. Forces lactic acid out and reduces DOMS.

Question 7

Evaluation of cold therapy….

Answer 7

• Helps target specific areas.
• Accessible/ inexpensive.
• Not time consuming.
• Apply cold therapy anywhere.

Question 8

What is an ice bath?

Answer 8

• A bath that is filled with ice (12-15 deg) that the athlete enters for 5-10 mins after training or competing.
• Aids recovery.

Question 9

Ice baths (Physiological reasons why….)

Answer 9

• Thermoreceptors detect change in temperature, and send signals to the medulla oblongata.
• This stimulates the vasomotor centre, which causes the blood vessels in the legs to vasoconstrict, which effectively drains the blood out of the legs.
• This process helps to remove lactic acid.
• When the athlete leaves the bath, blood vessels will vasodilate causing fresh blood to rush back.
• This helps to invigorate the muscle with oxygen and helps the cells to function better.
• The restriction of blood flow also reduces swelling/ inflammation.

Question 10

What is cryotherapy?

Answer 10

• Modern technique.
• Easier and more comfortable than ice baths.
• Look at previous deck for info.