AIS Chapter 10Physiological recovery

Compression clothing

• Wearing 12-24 hr• Full-body or lower/upper limbs• May ↓creatine kinase, ↓muscle soreness• Some studies showed no effect• NOT more effective than other recovery

interventions• No study measured compression forces

Hydrotherapy

• Cold water immersion: usually ice pack or ice-water, common for acute soft tissue injuries– ↓inflammation, ↓spasm and pain, ↓core/tissue

temperature

• Hot water immersion: > 37 C, effect unclear• Contrast water therapy: 10-15 C and 35-38 C– Alternate cold and hot water immersion– Widely used– ↓edema through pumping action by alternating

peripheral vasoconstriction and vasodilation– May ↓DOMS, better restoration of strength

Pool recovery

• Active recovery, walking and stretching in pool– Active recovery in non-weight bearing condition

• ↓muscle stiffness, soreness–Widely used in eccentric muscle damage and

contact sports

Massage

• Mechanical manipulation of body tissues with rhythmical pressure and stroking

• ↓muscle tension and stiffness, ↓anxiety• ↑healing of injured muscle and ligaments,

↑flexibility and range of motion, ↑relaxation• NOT many scientific evidence

Stretching 伸展• Commonly used, but sometimes ignored• Most studies did NOT show recovery effect in

short-term• VERY IMPORTANT in the long-term to

prevent muscle and ligament injury/imbalance

Massage

• Mechanisms– Biomechanical: ↑muscle-tendon compliance by

mobilizing and elongating shortened or adhered connective tissue

– Physiological: skin friction ↑blood flow, ↑parasympathetic nervous system, ↓HR, ↓BP

– Neurological: gate control theory of pain: activation of skin receptor may block the information to the brain from pain receptors

Active recovery

• Integral component of physical recovery• Walking, jogging, cycling, swimming at low

intensity• ↓ muscle soreness, ↓ DOMS• ↑ lactate removal, but little practical value• Studies showed that active recovery, water

immersion may be similarly effective

Conclusion

• Combination of recovery strategies• Stretching is VERY IMPORTANT• Active recovery necessary• Sometimes add hydrotheraphy

Water immersion