Tips to Maximise Recovery After Exercise
Recovery after vigorous physical activity is a common standard across sporting teams. Here we discuss the different strategies to allow optimal recovery between training sessions to improve performance and reduce risk of injury.
1. Warm-down (active recovery)
Following physical activity, it is recommended that people engage in a 5-15 minute active warm down which allows the cardiorespiratory system to gradually settle. This usually begins by performing a slow paced physical activity (e.g. walk or light jog), followed by stretching of the muscles used during the training session or competition.
2. Cold water immersion (Ice Bath)
Scientific rational on physiological effects is unclear, but the majority of evidence show an improvement in restoration of physical performance after Cold Water Immersion (CWI). One of the favoured regimes for CWI is 5 minutes at waist depth in water at approximately 10-15 degrees Celsius.
The immersion into cool water is believed to reduce swelling formation and minimise perfusion. However, sudden exposure can result in “cold shock” which is associated with increased heart rate, blood pressure, respiratory rate and metabolism. It is recommended that people with a history of cardiac issues, particularly arrythmia, should avoid CWI.
3. Massage
Intense physical activity causes prolonged elevation of muscle tone which is often felt as “tightness”. Muscle tightness is thought to impair the delivery of nutrients and oxygen to the muscles as well as impact the removal of metabolites. Muscle tightness can also impair the biomechanics of a muscle, which can result in injury.
Soft Tissue Massage is thought to reduce muscle tone, improve circulation and nutrition of the muscle. Current evidence for soft tissue massage in recovery suggests it has little impact on improving physical performance but it can lead to a reduction in post-exercise soreness and delayed onset muscle soreness (DOMS)
4. Compression garments
Research has shown a significant reduction in post-event muscle soreness when using compression garments. It is suggested that atheletes wear the compression garments soon after physical exertion and keep on for 24 hours. Although many use compression garments during exercise, there is little evidence to suggest their use during exercise aids performance.
5. Nutrition
Post-exercise nutrition is important for the following:
- Refueling glycogen (carb) stores
- Replacing electrolytes and fluid lost from sweat
- Aid the immune system to repair damage from exercise
- Create new muscle protein and red blood cells
Glycogen is the major energy source of physical activity commonly thought of as ‘carbs’. It is recommended that athletes consume 1-1.2g of carbohydrate per kg of body weight in the first hour post exercise. Intense physical activity causes a breakdown of muscle protein which needs to be rebuilt post activity.
The body enters an anabolic (building) phase for at least 24 hours after exercise and is particularly efficient in the first hour after exercise. It is recommended to consume 10-20g of protein within the first hour after cessation of physical activity.
Hydrating after exercise is another fundamental component of recovery. Athletes should aim to consume 125-150% of their estimated fluid loss within 6hrs after.
Rehydration also requires adequate electrolyte input, post exercise drinks should contain appropriate levels of sodium and potassium.
6. Psychology
The nervous system controls the cardiovascular function, metabolism and respiration during and after exercise. This means that psychological factors also play an important roll in recovery. Athletes recover best if they are able to control their arousal level. By becoming too anxious or stimulated, they fatigue their nervous system which has negative physiological impacts. Specific techniques used to lower arousal levels include soft tissue therapy, spas, warm baths, music, visualization etc.
Our articles are not designed to replace medical advice. If you have an injury or health concern, we recommend seeing a qualified health professional.
