RECOVERY FOR ATHLETES

Transcription

1 RECOVERY FOR ATHLETES HENRY JONES PHYSIOTHERAPIST SYDNEY SPORTS MEDICINE, NSW ATHLETICS

2 RECOVERY AN ELITE MENTALITY As athletes progress there is an increase in: Training load Performance expectations Behavioural expectations

3 NATIONALS IS NOT THE TIME TO SUDDENLY ACT LIKE AN ELITE ATHLETE! Develop good habits now and see what works for you.

4 TRACK & FIELD IS A SPORT OF PERCENTAGES 400m WORLD RECORD 43.03

5 TRACK & FIELD IS A SPORT OF PERCENTAGES OLYMPIC CHAMPION & WORLD RECORD 2% slower = (3 rd place) 5% slower = (3 rd place in semi-final, does not progress to final)

6 STRESS STRESS IS STRESS, NO MATTER HOW IT PRESENTS Sleep Physical Emotional Neurological Nutritional Psychological Stress = Cortisol production

7 INCREASE ENERGY SHARPER CONCENTRATION IMPROVE IMMUNE SYSTEM DECREASED HEALTH RISKS SLEEP DECREASE STRESS IMPROVED MEMORY INCREASED PHYSIOLOGICAL RECOVERY BETTER DECISION MAKING

8 SLEEP #1 RECOVERY STRATEGY IMPORTANT TO GET RIGHT Recharging our battery (central nervous system) Over time, lack of sleep can have a negative impact on performance Body s jobs while asleep: -Breathing -Restore balance -Tissue repair

9 HEALTHY SLEEP HABITS Regular sleep/wake cycle Decrease blue light exposure Decrease in social media Noise decrease ear plugs Cool (not cold) temperature: degrees Dark room eye mask

10 HEALTHY SLEEP HABITS Morning routine is just as important: Wake up similar times each day Even weekends! Use sunlight to wake you up Not your phone light! Napping is encouraged

11 NUTRITION Intense exercise leads to acute muscle damage and inflammation, we need adequate nutrition to re-fuel the body for future sessions. After exercise: Within 30mins: Simple carbohydrates + protein Within 2hrs: Complex carbs, protein and vitamins

12 NUTRITION When able, eat dinner 1 2 hours before bed Too close to sleep body s focus is on digestion and utilisation of nutrients, not on recovery.

13 COMPRESSION GARMENTS What they do: Increase blood flow to muscles Reduce swelling Reduce post-exercise soreness Reduce perceived levels of fatigue Reduce creatine kinase (blood marker of muscle damage) How they do it: Mimic the haemodynamic effects of exercise Removing waste & delivering fresh blood

14 COMPRESSION GARMENTS Recommendations: Wear for a minimum of 2 hours You do not need to sleep in them For travel compression socks are recommended **Despite only moderate benefits, research is yet to find a negative effect of compression garments.

15 HYDROTHERAPY Important in hot conditions All-Schools 2018 Hydrostatic pressure compression effects Ideal for reducing fatigue, tiredness, soreness and swelling

16 HYDROTHERAPY TYPES OF HYDROTHERAPY Cold water immersion Contrast therapy Thermoneutral immersion

17 HYDROTHERAPY COLD WATER IMMERSION o Ice baths o Cold showers o Beach/lake swims (in winter) Constricts blood flow flushes waste products away Should not be used between every session AIS 14 degrees, QAS 10 degrees

18 HYDROTHERAPY CONTRAST THERAPY o Switching between cold and warm water Cold = Constriction of vascular and lymphatic systems Warm = Dilation of vascular and lymphatic systems

19 HYDROTHERAPY THERMONEUTRAL IMMERSION o Normal pool o Beach/lake (summer) Return core body temperature to normal

20 HYDROTHERAPY RECOMMENDATIONS: Protocols can vary between athletes, many things affect this: Outside temperature Body fat Complete for minimum 10mins for physiological effect Aim to put up to shoulders under water For contrast therapy always finish in the cold water

21 WARM-DOWN Assisting the body to gradually return to a resting/pre-exercise state. Recommendations: Immediately after exercise warm-down by exercising at a low intensity for at least 5 minutes. Gentle mobility drills/stretching after warm-down Foam roll/self-massage 2-6hrs post activity

22 RECOVERY RUNS/CROSS TRAINING These are meant to be refreshing! An athlete should not finish a recovery session exhausted. Variety can help with this runners are inherently competitive that s why they re runners.

23 RECOVERY BOOTS/SLEEVES These boots or arms inflate to apply pressure / compression Helps to improve blood flow and reducing swelling Compression applied can be up to five times greater than an item of compression clothing

24 RECOVERY BOOTS/SLEEVES RECOMMENDATIONS: Make sure you are with someone who knows how to use them These can be used following or between sessions Available for NSW team at Nationals begin light!

25 MONITORING RECOVERY Smart/sport watches Recovery journal Sleep monitoring apps Recovery scorecard

26 MONITORING RECOVERY RECOVERY SCORECARD EXAMPLE Work costs of training: Workout +10 points Long workout (2+ hrs) +20 points Intense track workout +20 points Recovery Benefit Values: 8+ hrs Sleep -5 points Massage -5 points Foam roller -3 points Nap -1 points Contrast shower -3 points Physiotherapy -8 points Walk -1 points Clean diet -5 points Yoga/Stretching -5 points

27 MONITORING RECOVERY

28 MONITORING RECOVERY Simple measures: Quality of sleep Attitude towards each training sessions (AIS/Brainwaves)

29 (AIS/Brainwaves)

30 ANY QUESTIONS?