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Injury and Rehab > Recovery Methods Joe > Flashcards

Recovery Methods Joe Flashcards

1
Q

Whole Body Cryotherapy protocol

A
  • Precooling at -60 degrees
  • minus 114 - minus 140 degree room
  • 2-5 minutes, repeated
  • Minimal clothing
  • Expensive
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2
Q

Physiological mechanisms of Whole Body Cryotherapy

A
  • Vasoconstriction
  • Anti-inflammatory response
  • Decreased tissue temp.
  • Decreased pain perception
  • Psychological recovery
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3
Q

CWI vs WBC- Costello et al

A

(2012; 2013)

Skin temperatures:

  • WBC: 17 degrees
  • CWI: 21 degrees

Muscle temp:

Rectal Temp:

Reduced in both conditions over time but was lower in the CWI condition

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4
Q

Current evidence for WBC

A

Costello et al (2015)

  • 4 trials
  • Increased anti-inflammatory, reduced DOMs
  • Increased muscle damage, decreased force output, decreased power output
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5
Q

Cold Water Immersion Protocol

A
  • 5-15 degree water immersion
  • 5-24 minutes, repeated
  • Shoulder, Sternum, Waist
  • 0 to 10 minutes post exercise
  • Time and cost efficient
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6
Q

Physiological Mechanisms of CWI

A
  • Vasoconstriction
  • Anti-Inflammatory
  • Reduced tissue temperature
  • Reduced pain perception
  • Psychological recovery
  • Hydrostatic pressure
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7
Q

Hydrostatic pressure

A

The compressive nature of water is thought to cause displacement of fluid from the peripheral to the central cavity.
This causes increased substrate transport, increased cardiac output, reduced peripheral resistance and reduced extracellular fluid volume due to intravascular- intramuscular osmotic gradients

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8
Q

Current Evidence for CWI vs other methods

A

CWI is better than passive recovery, but there is no evidence compared with other methods such as:
Warm water immersion, contrast water therapy, active recovery, stretching and compression garments

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9
Q

Current evidence for Ice Baths

A

Increased power, reduced DOMS

Reduced muscle strength

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10
Q

CWI vs ACT

A

Roberts et al 2015

  • Quadricep muscle mass was increased in ACT condition compared with CWI
  • Type ii muscle fibre count and type ii CSA was reduced in CWI condition
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11
Q

Chronic use of CWI as a method of recovery?

A

Roberts et al (2015)

  • Reduced long term gains in muscle strength and mass
  • Inhibited the activation of key proteins and satellite cells in muscle up to two days post strength exercise
  • Use of CWI should be reconsidered
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12
Q

Contrast water therapy protocol

A
  • Alternating hot and cold water
  • Cold water 8-15 degrees, Hot water 35-45 degrees
  • 1-3 minutes, 3-9 cycles
  • Impractical
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13
Q

Physiological Mechanisms of Contrast Water Therapy

A
  • Vasoconstriction/Dilation (pumping effect)
  • Anti-inflammatory
  • Decrease and increase in tissue temp
  • Decreased pain perception
  • Psychological recovery
  • Hydrostatic pressure
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14
Q

Evidence for Contrast Water Therapy

A

Bieuzen et al (2013)

  • Systematic review, 15 trials (possibility of bias)
  • Far superior to passive recovery
  • Little difference when compared with other methods
  • Magnitude of effects may be more relevant to elite population
  • Increased muscle strength, reduced DOMS
  • Increased muscle damage, decreased muscle power, increased inflammation
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15
Q

Current Evidence for Compression Garments

A

Hill et al (2013)

  • Systematic review and meta-analysis - 12 trials
  • Increase in Muscle strength recovery, Decrease in DOMS, increase in power output, decrease in muscle damage
  • Inflammation inconclusive
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16
Q

Physiological mechanisms of body compression garments

A
  • Creates a pressure gradient that reduces space for swelling
  • Improves blood flow
  • Aids in the removal of waste product and muscle metabolites
17
Q

Physiological Mechanisms of Stretching

A
  • Return of blood flow to the muscle tissue
  • Interruption of the pain-spasm cycle
  • Muscle spasm theory of muscular soreness has since been discredited (1989)
18
Q

Considerations when planning recovery

A
  • Time till next performance
  • Point in season
  • Recovery specifics
  • Personal preference
  • Feasibility
19
Q

Basics of Recovery

A

Rest
Repair
Refuel
Rehydrate

20
Q

Combined Approach for recovery and performance enhancement in training and competition

A 
Psychological
Training/Coaching
Rest/Leisure/Sleep
Physiological/Medical
Metabolic/Nutritional
Fatigue :(

Injury and Rehab (5 decks)

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