recovery from exercise Flashcards
what are the different methods of recovery from exercise
compression garments
sports massage
foam rollers
cold therapy
ice baths
cryotherapy
what do compression garments do
improve blood circulation
speed up removal of lactic acid
reduce inflammation
help reduce DOMS
also used to prevent deep vein thrombosis (DVP)
what do sports massages do
increases blood flow
removes lactic acid
stretches soft tissue to relieve pressure ad tension
breaks down scar tissue which can decrease mobility if not removed
what do foam rollers do
uses your own body weight to apply pressure to the area that needs relieved
the process relieves pressure and tension in the muscle
this improves mobility
what is cold therapy
involves applying ice to an area that aches after exercise
this process allows an athlete to target an area very quickly
the ice:
causes vasoconstriction which reduces swelling (oedema)
reduces pain
reduces muscle spasm
what are ice baths and their physiology
a bath filled with ice (12-15 deg) that the athlete enters for 5-10 mins after training
when athlete enters the ice bath their blood vessels casoconstrict which draining the blood out of their legs, reducing swelling and helping to remove lactic acid. when athlete leaves ice bath blood vessels will vasodialate causing fresh blood to rush back. this helps to invigorate the muscle with oxygen, helping the cells to function better
what is cryotherapy
a method of freezing which uses a substance called liquid nitrogen - modern technique that is easier and more comfortable than ice baths
what is the effectiveness of ice baths
remove lactic acid well
cold helps to combat the microtrauma (small tears) in muscle fibres
reduces swelling
fairly easy to incorporate into daily routine
not completely proven to aid recovery / some evidence suggests that cold water is effective rather than ice water
other recovery methods could be better
