RECOVERY AND TENNISassets.usta.com/assets/1/USTA_Import/dps/usta... · A NORMAL TENNIS MATCH? ¾45...

RECOVERY RECOVERY AND TENNISAND TENNIS

USTA USTA TENNIS TEACHERS TENNIS TEACHERS

CONFERENCECONFERENCENEW YORK 2009NEW YORK 2009

Mark Kovacs, PhD, CSCS Mark Kovacs, PhD, CSCS Sport ScienceSport SciencePlayer Development Player Development United States Tennis AssociationUnited States Tennis Association

Recovery ProjectRecovery ProjectPurpose:Purpose:To investigate theTo investigate theresearch that isresearch that isavailable on tennisavailable on tennisspecific recovery.specific recovery.

Eight leading expertsEight leading expertswere recruited towere recruited toSummarize theSummarize theliterature in their specificliterature in their specificarea.area.

TopicsTopicsNutritionNutrition –– Susie ParkerSusie Parker--Simmons (USOC Nutritionist)Simmons (USOC Nutritionist)

MedicalMedical –– Margo Putukian (Princeton University Margo Putukian (Princeton University ––Head of Athletic Medicine)Head of Athletic Medicine)

MusculoskeletalMusculoskeletal –– W. Ben Kibler (USTA Sport Science W. Ben Kibler (USTA Sport Science Committee) and Todd Ellenbecker (USTA Sport Committee) and Todd Ellenbecker (USTA Sport Science Committee)Science Committee)

PhysiologicalPhysiological –– Bill Kraemer (University of Bill Kraemer (University of Connecticut)Connecticut)

Heat and HydrationHeat and Hydration –– Mark Kovacs (USTA Sport Mark Kovacs (USTA Sport Science)Science)

Young AthleteYoung Athlete –– Ellen Rome and Gordon Blackburn Ellen Rome and Gordon Blackburn (USTA Sport Science Committee and Cleveland Clinic)(USTA Sport Science Committee and Cleveland Clinic)

Psychology Psychology –– Kristen Dieffenbach (West Virginia Kristen Dieffenbach (West Virginia University)University)

Coaching AspectsCoaching Aspects –– Angie Calder (Australian Institute Angie Calder (Australian Institute of Sport and The University of the Sunshine Coast)of Sport and The University of the Sunshine Coast)

20092009--2010 Sport Science Committee2010 Sport Science Committee

Sports MedicineSports Medicine

Mitchell Alpert, MDMitchell Alpert, MDGeorge Branche, MDGeorge Branche, MDBen Kibler, MDBen Kibler, MDEllen Rome, MDEllen Rome, MDKathleen Stroia, MS, PT, ATCKathleen Stroia, MS, PT, ATCGary Windler, MDGary Windler, MDMichael Yorio, MDMichael Yorio, MD

Sport SciencesSport Sciences

Rafael Bahamonde, PhDRafael Bahamonde, PhDJeff Chandler, Jeff Chandler, EdDEdD, CSCS, CSCSDoug Eng, PhDDoug Eng, PhD

Chairman ‐ Todd Ellenbecker, DPT, MS, SCS, OCS, CSCS

Vice Chair ‐ Dan Gould, PhD

A NORMAL TENNIS MATCH?A NORMAL TENNIS MATCH?45 minutes to 5 hours!45 minutes to 5 hours!

Exercise to rest ratios range between 1:2 Exercise to rest ratios range between 1:2 –– 1:41:4

2020--25 seconds rest between points and 6025 seconds rest between points and 60--90 90 seconds every change of endsseconds every change of ends

A average point encompasses 2A average point encompasses 2--5 strokes with 5 strokes with an average of 4 directional changes.an average of 4 directional changes.

Elite players run an average of 3 meters per Elite players run an average of 3 meters per shot, with 8shot, with 8--12 meters per point12 meters per point

300300--500 high500 high--intensity efforts per intensity efforts per ““best of 3 best of 3 setset”” matchmatch

Point duration typically last less than 10 Point duration typically last less than 10 secondsseconds

Overtrained

Too much – trained too hard, too little recovery or both

Baseline

Loading/ Overreaching

Overload

Recovery

Peak/ Supercompensation

New Baseline

•Lethargy in body language

•Walking slower than normal

•Slower response to chasing balls

•Player fatigues sooner than is normal

•Player struggles to complete a session or event

•Long training sessions (e.g. one hour or more)

•Playing several matches a day (e.g. singles and doubles)

•Cumulative fatigue from training or competing over many days (e.g. tournaments or training weeks)

Metabolic Fatigue(Energy Stores)

Tennis examplesExpression of this fatigue

Main causes for fatigue

Type of Fatigue

•Slow feet•Reduced acceleration

•Poor technique and co-ordination.

•Abnormal number of technical mistakes

•Reduced power in shots and strokes

•Reduced localized force production (e.g. slower responses, reduced power)

•After short high intensity sessions, (e.g. weights, plyometrics, complex skill execution, etc.)

•After long training sessions of one hour or more, or after matches greater than two hours.

•Several matches over consecutive days

Neurological FatiguePNS Fatigue(muscles)



Type of Fatigue

•Looses concentration quickly

•Slower at decision making

•Slower anticipation timing (e.g. speed and placement of opponents serve or return)

•Lack of drive

•Slower at processing visual cues

•Low blood glucose levels

•High pressured training session –especially involving rapid decision making and reactions

•Poor motivation (e.g. monotony of training, emotional factors, injury etc.)

Neurological Fatigue

CNS Fatigue(brain)



Type of Fatigue

•Player shows a definite lack in confidence during play and also off court

•Tends to be more negative than usual especially in self-talk, and with body language

•Players’communication seems different (e.g. pre occupied with matters away from tennis that affect focus and concentration.)

•Player loses self-confidence or self esteem

•Poor interaction and deteriorating communication with other players and coaches

•Increased signs of anxiety, negative attitudes, etc.

•Lack of squad cohesion, personality conflicts etc.

•Competition pressures, event venue, residential conditions, parents, coach, media, etc.

•Other lifestyle stresses – home, school exams, personal relationships

Psychological Fatigue(emotional, social, cultural)



Type of Fatigue

•Player takes longer than usual to get rhythm on court.

•Unforced errors in the first 15 min are well above normal

•Tired eyes and eye strain

•Poor tracking of the ball

•Players are slower to start

•Fatigue sooner than normal especially in the heat

•Visual fatigue from bright or glaring sunlight

•Weather (e.g. wind, heat and sun) increase fatigue

•Disruption of normal routines (e.g. sleep, waking and meal times)

•Sedentary and restricted body movement on long journeys, i.e. 30 min or more

•Adapting to different climates and time zones

Environmental & Travel Fatigue

Tennis examples

Expression of this fatigue


Type of Fatigue

Nutrition Nutrition and and

Tennis Tennis RecoveryRecovery

THE THREE BIG QUESTIONSTHE THREE BIG QUESTIONS

WHAT TO EAT?

WHEN TO EAT?

HOW MUCH TO EAT?

2020

1515

1010

55

002525 7575

EnergyEnergyExpenditureExpenditure

Calories Calories •• minmin--11

5050 100100Exercise IntensityExercise Intensity

% VO% VO2max2max

Muscle GlycogenMuscle GlycogenFatFatBlood GlucoseBlood Glucose

100100

8080

6060

2020

00

PotentialPotentialAnabolicAnabolic

EffectEffect(percent)(percent)

MinutesMinutes

4040

00 1515 3030 4545 6060 7575 9090 120120

Metabolic Window

Without nutrient intervention, the metabolic Without nutrient intervention, the metabolic window begins to close within fortywindow begins to close within forty--five five minutes following exercise (Ivy).minutes following exercise (Ivy).

-100

0

100

200

300

400

500

600

GlucoseUptake

GlycogenStorage

AminoAcid

Uptake

ProteinSynthesis

NetProteinBalance

MuscleMass

FatOxidation

ImmediatelyAfterExercise

Delayed UpTo 3 HoursAfterExercise

Per

cent

age

Cha

nge

(%)

Percentage Change Comparisons in Key Anabolic Activities When Nutrients Consumed Immediately After Exercise or Delayed Up to Three Hours

Figure adapted from Ivy and Portman, Nutrient Timing, (2004)

NUTRIENT TIMING INTERVENTIONNUTRIENT TIMING INTERVENTION

ExerciseExercise(ENERGY)(ENERGY)

PostPost--ExerciseExercise(RECOVERY & ANABOLIC)(RECOVERY & ANABOLIC)

Remainder of the DayRemainder of the Day(RECOVERY & GROWTH)(RECOVERY & GROWTH)

INSULIN SENSITIVEINSULIN SENSITIVE

INSULIN RESISTANTINSULIN RESISTANT

NORMAL INSULIN SENSITIVITYNORMAL INSULIN SENSITIVITY

Addition of ProteinAddition of a small amount of protein (~1.5-2g/100ml) could be effective in reducing diuresisand increasing fluid retention

C/PC/P CHOCHO WaterWater00

250250

500500

750750

10001000

TotalTotalUrineUrineOutputOutput

(ml)(ml)†*

*

TOTAL URINE OUTPUT

Seifert, JG et al. Int. J. Sport Nutri. Exerc. Metab. (2006)

C/PC/P CHOCHO WaterWater00

2020

4040

6060

8080

100100

% Fluid% FluidRetentionRetention

*†

*

FLUID RETENTION

Seifert, JG et al. Int. J. Sport Nutri. Exerc. Metab. (2006)

REDUCE MUSCLE DAMAGE

The addition of protein to a sports drink has been found to reduce muscle damage due to

exercise

WHAT TO EATWHAT TO EATHigh High GlycemicGlycemic CarbohydrateCarbohydrateFast Acting Protein Fast Acting Protein –– wheywhey

WHEN TO EATWHEN TO EATWithin 30Within 30--45 minutes45 minutes

HOW MUCH TO EATHOW MUCH TO EAT1.01.0--1.5 grams of carbohydrates1.5 grams of carbohydrates··kgkg--11

(ACSM/ADA 2009) (ACSM/ADA 2009) 2.5:1 2.5:1 –– 4:1 (4:1 (Carbohydrate:ProteinCarbohydrate:Protein Ratio)Ratio)Minimum 10 grams of protein Minimum 10 grams of protein

ErgogenicErgogenic AidsAidsMay Be Beneficial (Not May Be Beneficial (Not Enough Evidence yet)Enough Evidence yet)

GlutamineGlutamineββ--hydroxymethylbutyratehydroxymethylbutyrateColostrumColostrumRiboseRibose

Have Not Been Shown Have Not Been Shown to Be Beneficialto Be Beneficial

Bee PollenBee PollenCarnitineCarnitineChromium Chromium PicolinatePicolinateCordycepsCordycepsCoenzyme Q10Coenzyme Q10CLA (Conjugated CLA (Conjugated LinoleicLinoleic Acid)Acid)CytochromeCytochrome CCDihydroxyacetoneDihydroxyacetoneGinsengGinsengInosineInosinePyruvatePyruvateOxygenated WaterOxygenated WaterVanadiumVanadium

This list is not exhaustiveThis list is not exhaustive

(Evidence based position stand published by the ACSM/ADA 2009)

Performed As Claimed

CreatineCreatineCaffeineCaffeineElectrolyte drinksElectrolyte drinksSodium Sodium BicarbonateBicarbonateProteinProteinAmino AcidsAmino Acids

CRAMPINGCRAMPINGIf a tennis player has to followIf a tennis player has to follow--up up a practice or match within one to a practice or match within one to two hours it is recommended that two hours it is recommended that a sports drink be consumed with a sports drink be consumed with between 600between 600--900mg of sodium 900mg of sodium per 32oz of fluid.per 32oz of fluid.

To prevent post match hydration To prevent post match hydration problems it is recommended that problems it is recommended that pre and postpre and post--match hydration is match hydration is appropriate (see USTA heat and appropriate (see USTA heat and Hydration Booklet for more Hydration Booklet for more information)information)

Reduce Core TemperatureReduce Core Temperature

Dehydration has become a more important Dehydration has become a more important component of expedited recovery than component of expedited recovery than previously appreciated.previously appreciated.

To improve recovery aspects, hydration To improve recovery aspects, hydration strategies should seek to optimize hydration strategies should seek to optimize hydration status continuously, and not solely around status continuously, and not solely around competition schedules.competition schedules.

ResourcesResources

US AntiUS Anti--Doping Agency Doping Agency --www.usada.comwww.usada.com

ITF Tennis AntiITF Tennis Anti--Doping Doping PrgramPrgram --www.itftennis.com/antidopingwww.itftennis.com/antidoping//

World AntiWorld Anti--Doping Agency Doping Agency --www.wadawww.wada--ama.orgama.org

Self Self MyofascialMyofascial ReleaseReleaseFascia is a specialized connective tissue layer Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives surrounding muscles, bones and joints and gives support and protection to the body. support and protection to the body.

Fascia is one of the 3 types of dense connective Fascia is one of the 3 types of dense connective tissue (the others being ligaments and tendons) and tissue (the others being ligaments and tendons) and it extends without interruption from the top of the it extends without interruption from the top of the head to the tip of the toes.head to the tip of the toes.

Trigger points in the fascia may restrict or alter the Trigger points in the fascia may restrict or alter the motion about a joint resulting in a change of normal motion about a joint resulting in a change of normal neural feedback to the central nervous system. neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance.and injury and less efficient motor skill performance.

Self Self MyofascialMyofascial ReleaseReleaseSelf Self myofascialmyofascial release is release is a simple technique that a simple technique that tennis players can use to tennis players can use to alleviate trigger points. alleviate trigger points. Studies have shown Studies have shown myofascialmyofascial release to be release to be an effective treatment an effective treatment modality for modality for myofascialmyofascialpain syndrome, although pain syndrome, although most studies have most studies have focused on therapistfocused on therapist--based rather than selfbased rather than self--based treatment. based treatment.

Thoracic Spine MobilityThoracic Spine Mobility

PiriformisPiriformis / Gluteus / Gluteus MediusMedius

IT BandIT Band

TeresTeres Minor / LatMinor / Lat

Upper HamstringUpper Hamstring

HamstringHamstring

GastrocGastroc--SoleusSoleus

Hip FlexorsHip Flexors

AdductorsAdductors

PSYCHOLOGICAL PSYCHOLOGICAL ASPECTS OF TENNIS ASPECTS OF TENNIS

RECOVERYRECOVERY

Athletes who may be more susceptible to Athletes who may be more susceptible to experiencing overtraining include:experiencing overtraining include:

Younger athletesYounger athletes

Less developed coping skillsLess developed coping skills

Experienced an injury or performance slumpExperienced an injury or performance slump

Have perfectionist tendenciesHave perfectionist tendencies

Demonstrate a high need to please othersDemonstrate a high need to please others

Display a high athletic identity (only see Display a high athletic identity (only see themselves as being an athlete)themselves as being an athlete)

Perceive many situations where high Perceive many situations where high demands or expectations are placed on themdemands or expectations are placed on them

PreventionPrevention

Early detection of changes in mood, selfEarly detection of changes in mood, self--confidence, energy level and sleep all can help confidence, energy level and sleep all can help prevent training slumps.prevent training slumps.

One of the best methods of improving recovery One of the best methods of improving recovery habits and reducing the likelihood of overtraining habits and reducing the likelihood of overtraining is appropriate athlete education. Awareness of is appropriate athlete education. Awareness of symptoms and empowering athletes to monitor symptoms and empowering athletes to monitor their own responses will help.their own responses will help.

1.1. Listening supportListening support –– perception that perception that one is listening without giving one is listening without giving unrequested advise or being unrequested advise or being judgementaljudgemental

2.2. Emotional supportEmotional support –– perceptions of perceptions of unconditional care and comfortunconditional care and comfort

3.3. Emotional challenge supportEmotional challenge support ––perceptions that one is being perceptions that one is being challenged to evaluate their own challenged to evaluate their own attitudes, values and feelings for the attitudes, values and feelings for the purpose of positive growthpurpose of positive growth

4.4. Reality confirmation supportReality confirmation support ––perception that someone else sees perception that someone else sees things in a similar manner or has had a things in a similar manner or has had a similar experiencesimilar experience

The following seven categories can help reduce stress The following seven categories can help reduce stress during recovery (this support can come from multiple during recovery (this support can come from multiple

sources sources –– coaches, parents and friends).coaches, parents and friends).

Stress Reduction During RecoveryStress Reduction During Recovery

5. Task appreciation support5. Task appreciation support ––acknowledgement of effortsacknowledgement of efforts

6. Task challenge suppor6. Task challenge supportt ––perceived motivational guidance perceived motivational guidance and support to help the athlete and support to help the athlete improve a skill or effortimprove a skill or effort

7. Personal assistance support7. Personal assistance support ––perceptions of financial or perceptions of financial or tangible support such as funds tangible support such as funds or transportationor transportation

21 33 62 17 76 50 29 60 67 4097 3 71 46 4 41 5 86 75 5313 26 81 90 85 34 27 79 44 222 20 0 94 98 19 69 82 64 36

72 32 43 38 83 73 91 15 54 5816 1 12 92 59 10 95 6 87 3088 31 9 52 96 51 65 89 48 7037 77 93 61 7 99 28 74 78 238 25 66 84 55 42 39 57 68 63

56 18 47 14 80 11 35 49 24 45

PHYSIOLOGICAL PHYSIOLOGICAL ASPECTS OF RECOVERYASPECTS OF RECOVERY

DOMSDOMSDelayed Onset Muscle Soreness is the pain and soreness Delayed Onset Muscle Soreness is the pain and soreness arising from the damage and repair processes and is a result of arising from the damage and repair processes and is a result of unaccustomed exercise traditionally with a high eccentric focus.unaccustomed exercise traditionally with a high eccentric focus.The duration of DOMS is directly related to the exercise The duration of DOMS is directly related to the exercise overload, amount of tissue damage and the fitness level of the overload, amount of tissue damage and the fitness level of the athlete. Typically pain is at its peak between 24athlete. Typically pain is at its peak between 24--72 hours, but it 72 hours, but it can last as long as 10 days.can last as long as 10 days.

RepairRepairThe damage and repair The damage and repair cycle is beneficial only cycle is beneficial only if the repair portion of if the repair portion of the cycle results in the cycle results in greater, strength, greater, strength, power and endurance power and endurance than before the than before the damage/repair cycle damage/repair cycle started.started.

Continuous running is an example of Continuous running is an example of overused training strategy that provides overused training strategy that provides exceptionally low transferability to tennis exceptionally low transferability to tennis while creating counterproductive effects in while creating counterproductive effects in important muscle tissue and physiological important muscle tissue and physiological systems systems (Kraemer)(Kraemer)..

Long slowLong slow--distance movements is likely to distance movements is likely to create stress that does not strongly benefit create stress that does not strongly benefit tennis play, yet can interfere with vital tennis play, yet can interfere with vital performance aspects of tennis (speed, performance aspects of tennis (speed, strength, power) and it can create an even strength, power) and it can create an even more detrimental effect on recovery.more detrimental effect on recovery.

During Training• Rehydrate and

refuel regularlyAfter Training• Post game

sports drink & snack

• Active recovery• Light stretch• Contrast

shower• Meal ASAPBefore bed• Self Massage• Stretching• Relaxation

movie, TV, book, music, visualization, meditation, etc.

Weekly• Sports massage• Active recovery

(e.g. pool, golf, walk dog)

• Spa & plunge pool

• Stretching session (eg. Yoga)

Periodized recovery(as previous stage)

Plus:• Detailed

competition planning of recovery programs including nutritional needs & timing

• Fine-tuning recovery strategies for different competition environments

• Player has major input into the recovery program

• Variation in recovery strategies to prevent monotony

Periodized recovery(as previous stage)

Plus: • Compressive

skins post training

• 1-2 massages a week

• Strategies selected to suit specific fatigue

• Recovery program individualized

• Competition scenarios trialed

• Especially recovery from travel fatigue and adjusting to different facilities

• Increased range & use of psychological recovery

• Variety of active recovery and rest day activities

During Training• Rehydrate

every 15-30 minutes

After Training• Post game

sports drink & snack

• Active recovery• Light stretch• Contrast

shower• Meal ASAPBefore bed• Self Massage• Stretching• Relaxation (as

for previous stage) Plus: Progressive muscle relaxation, visualization, etc.

Weekly• Sports massage• Active recovery

(e.g. pool, golf, walk dog)

• Spa & plunge pool

• Stretching session (e.g. Yoga)


every 15-30 minutes

After Training• Post game drink

& snack• Active recovery• Light stretch• Shower• Meal within 2

hoursBefore bed• Self Massage• Stretching• Relaxation (TV,

book, music)


every 15-30 minutes

After Training• Drink (water,

fruit juice/sport drink) & light snack ( e.g. fruit, muffin, or yoghurt, etc)

• Light stretch• Shower at home

Training Age: 1-100+/- years





Training Age:0-1+ years

Recovery Strategies corresponding with player development and inRecovery Strategies corresponding with player development and increased workloads and stresscreased workloads and stress

(adapted from numerous sources including Calder, 2004, 2007)(adapted from numerous sources including Calder, 2004, 2007)

Player Self Monitoring and Self Management Player Self Monitoring and Self Management ResponsibilitiesResponsibilities

Daily• Keep a daily record or log book recording adaptation to

stress

• Eat a balanced diet and plan appropriate meals and post training snacks

• Use a shower/spa/bath after training with some cold immersion for legs after training

• Stretching and self massage before bed

• Practice some relaxation strategies before bed and learn to “switch off” from the day

WeeklyWeekly•• Have at least one rest day a week e.g. Have at least one rest day a week e.g. a light nona light non--

training activity e.g. swimtraining activity e.g. swim or other nonor other non--tennis activitytennis activity

•• Plan some active rest e.g. yogaPlan some active rest e.g. yoga

•• Organize a massage from a professional, parent, Organize a massage from a professional, parent, partner, or do some self massage on legs and shoulderspartner, or do some self massage on legs and shoulders

Player Self Monitoring and Self Management Player Self Monitoring and Self Management ResponsibilitiesResponsibilities

Weekly Time Management Planning Weekly Time Management Planning –– plan in plan in advanceadvance

•• Prioritize all weekly commitments in Prioritize all weekly commitments in advance e.g. school, work, training, advance e.g. school, work, training, domestic chores, social events, domestic chores, social events, appointments etc.appointments etc.

•• Add a few varied recovery activities to fit in Add a few varied recovery activities to fit in around these commitments e.g. movie, around these commitments e.g. movie, spa, or night out with friendsspa, or night out with friends

MASSAGE STICKMASSAGE STICK

Forearm MassageForearm Massage

GastrocGastroc--SoleusSoleus MassageMassage

PeronealsPeroneals MassageMassage

Hamstring MassageHamstring Massage

QuadricepQuadricep MassageMassage

IT Band MassageIT Band Massage

Often Suggested Often Suggested Recovery TechniquesRecovery Techniques

Ice BathIce BathIt is recommended that a It is recommended that a range of 10range of 10°°C C –– 1515°°C (50C (50°°FF--6060°°F) for cold water is the F) for cold water is the optimal range for cooling soft optimal range for cooling soft tissues. Colder temperatures tissues. Colder temperatures used for long periods risk used for long periods risk damage to soft tissues and damage to soft tissues and are not recommended for are not recommended for tennis recovery.tennis recovery.

1010--15 minutes is a 15 minutes is a recommended time framerecommended time frame

SpasSpasSpa use has had little scientific investigation and Spa use has had little scientific investigation and most reports are anecdotal. No definitive most reports are anecdotal. No definitive guidelines for time or even water temperature guidelines for time or even water temperature have been set, but excessive timehave been set, but excessive time--periods in hot periods in hot water can leave the athlete feeling lethargic and water can leave the athlete feeling lethargic and ““flatflat””..

The temperature ranges for warm immersion The temperature ranges for warm immersion vary from corevary from core--temp neutral (34temp neutral (34°°CC--38C) to 4238C) to 42°°C C as the upper limit with most studies employing as the upper limit with most studies employing 3737°°C C --3838°°C as the examined upper temperature C as the examined upper temperature range. range.

Contrast ShowerContrast Shower

Contrast water temperature protocols use Contrast water temperature protocols use much shorter exposure times with warm much shorter exposure times with warm immersion lasting 1 to 3 minutes and cold immersion lasting 1 to 3 minutes and cold water immersion ranging from 1 to 2 water immersion ranging from 1 to 2 minutes.minutes.

Very practical as can be performed in any Very practical as can be performed in any shower.shower.

SaunaSaunaSauna use (hot and dry heat) is not well understood Sauna use (hot and dry heat) is not well understood and can be misused. The traditional protocol involves and can be misused. The traditional protocol involves a warm shower followed by a sauna for 5 minutes a warm shower followed by a sauna for 5 minutes (40(40°°C) with cold plunge (10C) with cold plunge (10°°C) for 30C) for 30--60 seconds, 60 seconds, repeated 3repeated 3--5 times. The aim is to depress activity in 5 times. The aim is to depress activity in the central nervous system to prevent overthe central nervous system to prevent over--stimulation stimulation following high intensity training, such as rapid or following high intensity training, such as rapid or complex decision making in conjunction with heavy complex decision making in conjunction with heavy training loads. There is a lack of published research training loads. There is a lack of published research on the performance benefits of sauna use, and as on the performance benefits of sauna use, and as many players misuse the modality it is often not many players misuse the modality it is often not recommended for use by young athletes. Certain recommended for use by young athletes. Certain national training centers restrict the use of saunas to national training centers restrict the use of saunas to athletes over 15 years of age.athletes over 15 years of age.

MassageMassageAlthough massage does feel good and Although massage does feel good and provides a sensation of reducing tight provides a sensation of reducing tight muscles, little scientific evidence is available muscles, little scientific evidence is available to support claims such as:to support claims such as:

improved blood flow improved blood flow improved muscle strength improved muscle strength significant reductions in muscle soreness significant reductions in muscle soreness

However, many studies have shown an However, many studies have shown an improvement in psychological factors such as improvement in psychological factors such as mood and wellmood and well--being. being.

Acupuncture and AcupressureAcupuncture and AcupressureAcupressure and acupuncture focus on applying pressure (or Acupressure and acupuncture focus on applying pressure (or needles) to specific reactive points along meridians. The needles) to specific reactive points along meridians. The anatomical location of these meridians varies according to anatomical location of these meridians varies according to cultural and historical contexts from which they were derived cultural and historical contexts from which they were derived (Chinese concepts of Ying(Chinese concepts of Ying--Yang and Yang and QiQi and Indian concepts and Indian concepts of Chakras.) of Chakras.)

Very few studies have been published in reputable Western Very few studies have been published in reputable Western scientific journals, so the evidence is limited. scientific journals, so the evidence is limited.

However, at least one reputable study has demonstrated a However, at least one reputable study has demonstrated a significant relaxation response in the skeletal muscle of significant relaxation response in the skeletal muscle of athletes in response to acupuncture treatment. athletes in response to acupuncture treatment.

Mechanisms are still unclear and at best are supplemental or Mechanisms are still unclear and at best are supplemental or adjunct treatments alongside more conventional recovery adjunct treatments alongside more conventional recovery modalities.modalities.

Compressive ClothingCompressive ClothingCompressive garments have been shown in Compressive garments have been shown in certain circumstances to reduce injuries, certain circumstances to reduce injuries, benefit performance and enhance recovery. benefit performance and enhance recovery. The benefits stem from graduated pressures The benefits stem from graduated pressures which extend from the limbs to the core of the which extend from the limbs to the core of the body.body.Studies have shown reductions in postStudies have shown reductions in post--exercise edema following eccentric work (stop exercise edema following eccentric work (stop and start movements, deceleration activities), and start movements, deceleration activities), muscle soreness.muscle soreness.There is also a reduced perception of fatigue. There is also a reduced perception of fatigue. These compression garments aid in recovery, These compression garments aid in recovery, but do not improve performance if worn during but do not improve performance if worn during practice or matches practice or matches –– they may even reduce they may even reduce performance during play.performance during play.

RECOVERY RECOVERY AND TENNISAND TENNIS

USTA USTA TENNIS TEACHERS TENNIS TEACHERS

CONFERENCECONFERENCENEW YORK 2009NEW YORK 2009

Mark Kovacs, PhD, CSCS Mark Kovacs, PhD, CSCS Sport ScienceSport SciencePlayer Development Player Development United States Tennis AssociationUnited States Tennis Association

RECOVERY AND TENNISassets.usta.com/assets/1/USTA_Import/dps/usta... · A NORMAL TENNIS MATCH? ¾45...

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