IMBALANCE 4/15/2016 POOR RECOVERY = FATIGUE FATIGUE MAKES COWARDS OF US ALL. PHYSIOLOGICAL RESPONSE TO TRAINING
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1 THE ROLE OF RECOVERY METHODS IN RELATION TO SOFT TISSUE INJURIES Jeff Allen Assistant Athletic Director for Sports Medicine University of Alabama WHAT IS RECOVERY? Efforts and methods to minimize the stress of training and competition to maximize performance. Stress Physical Short Term Impairment metabolic disturbances Long Term Impairment DOMS Mental IMBALANCE BETWEEN THE STRESS OF TRAINING AND RECOVERY = A DECREASE IN PERFORMANCE POOR RECOVERY = FATIGUE Fatigue = Inability to train at a high level Decrease in performance Increased susceptibility to injury FATIGUE MAKES COWARDS OF US ALL. GOOD RECOVERY = OPTIMAL FUNCTION Optimal Function = Tolerance of higher training loads Better results Decreased susceptibility to injury RECOVER SO YOU CAN WORK HARDER AND LONGER! PHYSIOLOGICAL RESPONSE TO TRAINING High intensity training Increase in lactate and hydrogen ion concentrations within the muscle Short Term Impairment Metabolic disturbances Glycogen depletion Dehydration Long Term Impairment Muscle injury DOMS 1
2 PHYSIOLOGICAL RESPONSE TO RECOVERY METHODS Increased in blood lactate removal Reduction in severity and duration of muscle injury Reduction in DOMS REAL OR NOT? Be careful about reading health books, you may die of a misprint. - Mark Twain EVIDENCED BASED MEDICINE EXPERIENCED BASED MEDICINE SOFT TISSUE INJURY PREVENTION MAKE THE CONNECTION! Player Analysis Movement Screen Evaluation of core strength Evaluation of eccentric hamstring strength Player Education Focused on recovery WHAT YOU DO EFFECTS HOW YOU PERFORM How you PREPARE How you EAT How you SLEEP How you RECOVER 100% 2
3 MASSAGE INCREASE BLOOD FLOW TO EXTREMITIES MUSCLE ELASTICITY DYNAMIC STRETCHING MASSAGE No increase in blood flow with massage Hinds et al, Medicine and Science in Sports and Exercise No increase in blood lactate removal Weerapong, Journal of Sports Medicine No difference in post-exercise strength recovery Hinds et al, Medicine and Science in Sports and Exercise FOAM ROLL LIGHT CARDIO Less decrease in power in massage group Vittasalo, European Journal of Applied Physiology POWER PLATE HOT TUB Significantly lower DOMS Tiidus, Shoemaker, Internationl Journal of Sports Medicine Higher perception of recovery Heemings, British Journal of Sports Medicine STRETCHING Primary function is to increase ROM; efficacy as an aid to recovery is less apparent Pre-performance stretching has a negative impact on power Shirer, Clinical Journal of Sports Medicine ACTIVE RECOVERY Workout at a lower intensity which still stimulates an increase in cardiovascular output Purpose is to stimulate lactate removal Done post workout or on an off day 30%-40% less than normal workout/practice May disperse edema from tissue damage Bobbert, Medicine and Science in Sports and Exercise Does have positive impact on lactate removal Mondero, Int. Journal of Sports Medicine Does not reduce risk of injury Anderson, Journal of Athletic Training May be detrimental to glycogen resynthesis Fairchild, Medicine and Science in Sports and Exercise I don t feel like eating. Appetite suppression Intentional Eater REFUEL the tank! Liquid fuel is perfect for athletes because it is easily absorbed Carbohydrate (Carb) consumption after exercise is important for glycogen (liver and muscle stores) storage Carbohydrate should be consumed as soon as possible after exercise Carbohydrate goal.5 gram per pound (150 lb. athlete = 75 grams) Protein consumption after exercise is important for muscle recovery and repair Protein goal is grams 3
4 B.E. T. HYDRATION 4% LOSS of body weight = 30% DECREASE in performance EX: 40 TIME 4.5 s 5.8 s Missing component in performance Effect on reaction time Effect on healing Steal 30 Have a routine Make it a PRIORITY! 2 LBS LOST DURING PRACTICE = 1 RIGHT STUFF AFTER PRACTICE Cheri et al, Journal of Sleep Your body has an optimal level that it wants to maintain. Normal body temp = 98.6 Exercise can increase body temp to 104 or higher Body has to work overtime to cool down. Decreased performance and fatigue TURN THE ENGINE OFF! CRYOTHERAPY CWI increases likelihood of maintaining total work output over repetitive sessions Lane, Journal of Strength and Conditioning Research CWI improves recovery by: Decreasing hyperthermia and CNS mediated fatigue Reducing cardiovascular strain Ihsan et al, Sports Medicine 2016 Limited evidence to support improved removal of muscle metabolites Ihsan et al, Sports Medicine 2016 WHOLE BODY CRYOTHERAPY Effective in decreasing signs of overtraining during intensified training periods Improved sleep quality Decreased fatigue Maintenance of exercise capacity Schaal, Medicine and Science in Sports and Exercise CONTRAST TEMPERATURE WATER IMMERSION No fluctuations in muscle tissue temperature Higgins and Kaminski, Journal of Athletic Training Increased removal of muscle metabolites compared to passive recovery Gill, British Journal of Sports Medicine 4
5 HYPERBARIC OXYGEN THERAPY Strength recovery significantly improved with HBOT No evidence of improvement of DOMS Staples, AJSM COMPRESSION GARMENTS Enhanced recovery as compared to passive recovery Gill, BJSM Evidence of lower lactate concentrations with compression garments Berry, Amer Journal of Physical Medicine GAME PERFORMANCE METRICS DEFENSIVE BACKS Seasonal trends in Game Velocity: 2014: 2.10% DECREASE 2015: 3.97% INCREASE GAME PERFORMANCE METRICS AVG Game Velocity: 2014: MPH 2015: MPH 11.34% FASTER CONCLUSIONS Research inconclusive BUT Recovery should be individualized Measure recovery HRV testing Hydration testing Decrease fatigue = decrease in injuries and improved performance 5
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