Participating in high intensity physical training is necessary if we want to attain high level of physical capability. However, participating in high intensity physical training often result in delayed onset muscle soreness (DOMS), commonly known as muscle ache, and high amount of fatigue. Training provides the stimulus to grow while growth takes place when we are resting (see Fig. 1). Therefore, without adequate recovery we will not be able to yield the full benefits from our training.
The most basic things that we should do to acquire complete recovery is to have sufficient sleep (7-9 hours per day) and good nutrition. Apart from that, other recovery modalities being practised in recent years to speed up the recovery process and is accessible to most people include, low intensity water based activities, using compression garments and sports massage.
The mechanisms on how these modalities aid in the recovery process are by increasing blood flow back to the heart, reducing swelling due to inflammation, and reducing muscle tension. As a result, more nutrients can be transported to the damaged muscles and metabolic waste can be removed at a higher rate.
Water based activities that have been practised for recovery include low intensity swimming and deep water running (aqua jogging). While performing these activities, blood flow increases due to the movement of muscles. It is important to know that unlike running, the amount of impact which can cause significant muscle strain, is very low during water based activities. Therefore, there will not be any further damage to the muscles. Furthermore, researches have shown that participating in water based activities aids in reducing the symptoms of DOMS (muscle soreness and tightness).
One should take note that when participating in water based activities for recovery purpose, he/she should do it at a low to moderate intensity to prevent causing more stress to the cardiovascular system. Additionally, it is recommended to keep the duration below 30 minutes so as to prevent further depletion of carbohydrate stored in muscles and liver.
Wearing compression garments during physical training has become popular in recent years. Studies on the effects of wearing compression garments during exercise have shown mixed results on exercise performance. However, it has been shown that if worn after exercise, compression garments aid in reducing swelling and symptoms of DOMS.
Researchers have been getting their participants to put on the compression garments as soon as the exercise ended and for a period of 24 hours. However, it might not be practical for most people to accomplish it. Therefore, individuals who want to use this recovery modality should put on the compression garments as soon as they can after exercise for as long a period as possible.
Sports massage is most commonly used to aid in the reduction of muscle tension resulting in muscle relaxation and reduced sensation of DOMS.It is also useful in promoting blood flow and getting rid of scar tissues. Additionally, sports massage has also been shown to improve individuals perception of recovery.
Individuals should note that these recovery modalities should be treated like supplements and not forgetting the main meal. Although these modalities can aid in speeding up the recovery process, full recovery will not be attained without adequate sleep and nutrition.