Techniques For Recovery

As recovery continues to grow in terms of importance every sport scientist, conditioner and coach is looking for the most effective techniques to provide the greatest results from physical exercise. There are a number of small techniques which can be incorporated depending on your access to equipment and time.


Stretching

Stretching is one of the oldest forms of recovery and is certainly an effective way of improving muscular relaxation, removing waste products, reducing muscular soreness and bringing the cardiovascular system back to rest. Stretches should be static and within your acceptable range of motion. Try holding them for at least 20 seconds.


Ice Baths






Ice baths are a recent phenomenon which involves plunging your body into a bath full of icy cold water. The theory suggests your blood vessels constrict and the blood will be drained away from the muscles that have been working (removing lactic acid). Once you get out of the bath the capillaries dilate and ‘new’ blood flows back to the muscles, bringing with it oxygen that will help the functioning of the cells.


Contrast Bathing

Contrast bathing involves the use of immersing yourself in hot water quickly followed by cold water. This provides an increase in blood flow to the working muscles and speeds the removal of lactic acid. Contrast bathing also stimulates the nervous system and helps to increase arousal, in comparison to the usual and often dangerous sedate feeling following exercise.


Massage




Massage is another common form of exercise often used by elite athletes and those with access to a qualified sports masseur. As wonderful and enjoyable as it is, this may not be the best form of recovery but theorised effects include increased blood flow, enhanced oxygen and nutrient delivery to fatigued muscles, increased removal of lactic acid, increased flexibility and removal of microtrauma, knots and adhesions.

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