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. Find out how to aid the recovery process with the following exercises.
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 include, low intensity water based activities, using compression garments, cold water immersion 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 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).
Additionally, hydrostatic pressure, the external pressure inflicted on the body while submerged in water, aids in reducing blood pooling. Thus, allowing blood to flow back to the heart faster.
One should take note that while 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 inflammation and symptoms of DOMS.
The mechanism behind how the compression garment aid in recovery is similar to the effects of hydrostatic pressure on the body. By applying external pressure to the body, blood pooling and swellings are reduced. This speeds up the delivery of nutrients to the damaged cells and the removal of metabolic waste..
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.
The process of cold water immersion, also known as cold water treatment, includes submerging the body (up to waist or shoulder level) into water at the temperature of 10-150C for a period of 10 minutes. The alternative is to do it twice at a 5 minutes interval separated by a 1 minute break. Common practice is to fill a big tub with a mixture of water and ice.
While the body is submerged in cold water, blood flow to the skin is reduced. This allows more blood to flow to the muscles and other areas of the body. Additionally, there will also be reduction in blood pooling due to the effect of hydrostatic pressure. Research has also shown reduction in the symptoms of DOMS after undergoing cold water immersion.
This recovery modality is probably not easily accessible for most people. The alternative will be to get a cold shower after activity. Although the water temperature will not be as low, it should be enough to cause some reduction in skin blood flow.
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 decreasing inflammation response. 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.