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Recovery Restoration and Regeneration Ian Scarborough M. Sports Physiotherapy Wakefield Sports Clinic.

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Presentation on theme: "Recovery Restoration and Regeneration Ian Scarborough M. Sports Physiotherapy Wakefield Sports Clinic."— Presentation transcript:

1 Recovery Restoration and Regeneration Ian Scarborough M. Sports Physiotherapy Wakefield Sports Clinic

2 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Recovery Involves the restoration of normal body state after activity in preparation for further activity A lack of regeneration results in overtraining and the feeling of being burnt out

3 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Recovery What does this accomplish? –Increases quality of training? –Reduces rate of injury? –Reduces risk of overtraining? Can under recover –Plateau buster?

4 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Recovery Physiological –Reduce muscle tension –Reduce muscle soreness –Reduce blood lactate –Reduce fatigue –Improve anaerobic and aerobic threshold –Improve energy levels Psychological –Reduce sensitivity to criticism –Reduce anxiety –Improve sleep –Reduce irritability –Stabilize emotions

5 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Recovery Methods –Nutrition –Contrast Baths –Water based exercise –Warm down & stretching session –Compression stockings –Rest and Sleep –Psychological –Massage

6 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Recovery Can be limited by external stressors –Work (shifts or overtime) –Family (young children, siblings, parents) –Study (assignments, exams, etc)

7 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Recovery When is recovery important? –Training twice a day –Performing weights training –Competing regularly –Muscle injury with jumping and landing –Repetition loading with spiking –High injury rate (contact sports)

8 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Contrast Baths Ice baths (~7 degrees) –6 x 30secs progressing to 6x1min –Submerge to neck (or as high as comfortable) –Small athletes have less cold tolerance (may not last for as long as bigger athletes) Hot / Cold Showers –30secs; 3-5 x each

9 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Contrast Baths Spa and Plunge pool –3-4 mins spa; sec pool –Jets on large muscles –Stretch/Massage Beach water walks 3 x 5mins

10 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Contrast Baths Vary according to group size and time available Gets core temperature down to normal quicker Facilitates earlier healing Minimises dehydration due to sweating Potential to reduce DOMS, pain and inflammation Speeds early recovery (1-2 days only) Useful for tournaments

11 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Hot or Cold? AdvantagesHot –Muscle relaxation –Massage –Pain reduction (muscle tightness) Cold –Decrease swelling –Decrease heart rate –Decrease core temp –Pain reduction (inflammation) DisadvantagesHot –Dehydrating –Increased blood flowCold –Not fun –Peripheral shut down Numb/ aching Hypersensitive

12 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Water Recovery Buoyancy assisted movement Uses similar movements required for sport Moves muscles and joints through slow, easy, large movements Encourage good movement control when fatigued Better used on the same day as the physical exertion

13 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Water recovery 5 minute walk / jog / bound / skip –Incorporate active range of motion all joints Back twists 2 laps Hip Hurdles (backward and forward) 2 laps each Pendular arm swings 2 laps Sideways striding 2 laps each direction Lunging (backward and forward) 2 laps Duck dives 2 laps

14 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Water Recovery 10x swim laps with walk back in deep water –Walk laps twice through LungeBackwards Side to side Lunge Stretch in shallow water

15 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Warm down & Stretching Emotional come down from competition Gradual reduction in heart rate Maintains peripheral circulation Clears lactate from peripheral muscles Limits adaptive muscle tightening when incorporate stretching Raise low morale with use of fun sessions/ games

16 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Warm down & Stretching Run/skip 5 mins Stretch local muscles (upper body) Run / skip 2 mins Stretch local muscles (lower body)

17 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Warm down & Stretching Sustained stretching –Used after the game/training Dynamic stretching –Used before the game/training PNF stretching –Used with second person (care and guidance) Goal is to improve length of muscle for efficient strength / tension

18 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Compression Stockings Types: –Graduated Compression Stockings (vascular) –Skins Appropriate time for use –After games/training –After weights sessions –Current limb injuries –Flying or long distance travel (GCS only)

19 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Compression Stockings Benefits –Reduce swelling –Reduce muscle soreness –Improves blood flow towards heart –Clears lactate with blood flow –Improves repeat performances –Keeps limbs warm –Provides musculocutaneous stimulation

20 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Rest and Sleep Sleep –Average is 7-8hrs per night –Improves decision making –Power NAP for 20 mins very useful Longer results in poor decisions and draining Sleep better not longer –Dont accumulate sleep

21 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Psychological Difficulty Sleeping –Lots on the mind –Thought Expression Float between topics without dwelling on them Identify topics Visually try to cover each topic to put them to rest Write each topic down and a productive thought about it – then fold the paper

22 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Psychological MeditationYoga Breathing exercises Acupuncture and Cupping Spas and Saunas - Hydromassage Floatation in float tanks Relaxation techniques & Imagery (retail therapy)

23 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Psychological Perception of how you feel –Body awareness –Depends upon how you are on the day –Athletes tend to respond to feel before think Describe how you feel to enhance perception –Fatigued, tired, sore, in pain, irritable –Strong, fit, happy, active, enthusiastic

24 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Psychological Low morale or moods often coexist with poor decision making Acknowledge how the athlete feels constructively Ask how much can you give me today? and accept it. –You may ask for more if the mood improves

25 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Massage Relaxing or stimulating Non painful if prior to competition Team based activity or individual Can be taught to anyone Can be done through clothing

26 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Practical Considerations How many recovery sessions per week? –3-4 (Not everyday unless all intense sessions) How soon after training/play finishes? –Within minutes if possible –Still possible 5-24 hour later (less effective) Should different modalities be employed? –Yes: muscle damage and glycogen depletion demand it

27 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Practical Considerations Are they different for varying trainings? –Light sessions (WD & S, fluid, spa and plunge pool) –Heavy session (WD & S, ice baths, stockings, fluid, CHO, protein) Should they vary for each athlete? –Compliance is key, palatability for the individual

28 Ian Scarborough M. Sports Physiotherapy Copyright 2007 Acknowledgements Shona Halston and Staff at the Australian Institute of Sport


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