Recovery

• Post exercise the immune system is weakened, and carbohydrate stores are depleted. Therefore it's important athletes take on board some carbohydrate (50 g) in the first 30 min post exercise and ensure a post exercise meal is ingested within 1-2 hours.
• Fluid uptake should continue once exercise is completed (~250 ml/15 min in temperate environment and ~500 ml/15 min in an extreme environment).

• Local effects
• Alternate narrowing (vasoconstriction) and widening (vasodilatation) of blood vessels
• Increases circulation, neural stimulation, lymphatic drainage and metabolism
• Increases white blood cell activity
• Hastens removal of wastes and repai
• Decreases tissue activity, inflammation and bleeding
• Assists adaptation to exercise and prevention of injury

• Stimulating and tonic effect on circulation; anesthetic effect; helps overcome fatigue

Contrast Therapy

• Hot 1-2 min and cold 10-30 shower × 3
• Hot bath 3-4 min/Cold bath 30-60 × 3

Ice Massage

• 1 min each muscle mass × 3 (where ice bath/contrast therapy not possible), immediately post training/competition.
• 1 min immersion in container/bath filled with cold water/ice. Step out and lightly massage legs/body part for 1 min then repeat procedure twice more.

Remember

• Avoid hydrotherapy on open wounds
• Avoid placing ice directly onto skin
• Avoid using if you have a virus, skin infection/poor circulation

Sports Massage

• Equivocal research suggests athletes will benefit from an active warm down i.e. gentle dynamic exercise and massage.
• Massage is suggested to aid recovery through the following:
  • Increase blood flow
  • Enhances O2 delivery and nutrients to fatigued muscles
  • Warming & stretching of muscles promotes flexibility
  • Endorphin release, thus psychological gain
  • Delaying the onset of muscle soreness
  • Increased lymphatic circulation
  • Stretching for muscle adhesions/micro trauma
  • Relief of muscle fatigue
  • Removal of excess swelling

• Progressive Muscle Relaxation (PMR)
• Meditation
• Autogenic Training
• Imagery and Visualisation
• Breathing
• Restricted environment stimulation therapy (REST)
• Music
• Emotional recovery