1. AIS Chapter 10 Physiological recovery

2. Compression clothing Wearing 12-24 hr Full-body or lower/upper limbs May ↓creatine kinase, ↓muscle soreness Some studies showed no effect NOT more effective than other recovery interventions No study measured compression forces

3. Hydrotherapy Cold water immersion: usually ice pack or ice- water, common for acute soft tissue injuries – ↓inflammation, ↓spasm and pain, ↓core/tissue temperature Hot water immersion: > 37 C, effect unclear Contrast water therapy: 10-15 C and 35-38 C – Alternate cold and hot water immersion – Widely used – ↓edema through pumping action by alternating peripheral vasoconstriction and vasodilation – May ↓DOMS, better restoration of strength

4. Pool recovery Active recovery, walking and stretching in pool – Active recovery in non-weight bearing condition ↓muscle stiffness, soreness – Widely used in eccentric muscle damage and contact sports

5. Massage Mechanical manipulation of body tissues with rhythmical pressure and stroking ↓muscle tension and stiffness, ↓anxiety ↑healing of injured muscle and ligaments, ↑flexibility and range of motion, ↑relaxation NOT many scientific evidence

6. Stretching 伸展 Commonly used, but sometimes ignored Most studies did NOT show recovery effect in short-term VERY IMPORTANT in the long-term to prevent muscle and ligament injury/imbalance

7. Massage Mechanisms – Biomechanical: ↑muscle-tendon compliance by mobilizing and elongating shortened or adhered connective tissue – Physiological: skin friction ↑blood flow, ↑parasympathetic nervous system, ↓HR, ↓BP – Neurological: gate control theory of pain: activation of skin receptor may block the information to the brain from pain receptors

8. Active recovery Integral component of physical recovery Walking, jogging, cycling, swimming at low intensity ↓ muscle soreness, ↓ DOMS ↑ lactate removal, but little practical value Studies showed that active recovery, water immersion may be similarly effective

9. Conclusion Combination of recovery strategies Stretching is VERY IMPORTANT Active recovery necessary Sometimes add hydrotheraphy

10. Water immersion