Sports Recovery during Lockdown for athletes.

During such unprecedented event across the globe, Life has come to standstill but leaving behind the irony of being negative over it, look for the positive utilization of the most valuable thing we have today - "THE TIME" 

Today's topic of Sports Recovery is the most neglected area around Sports Training, Rehabilitation, and Prevention stage. 

This is the perfect time where we can understand and utilize it well during the lockdown and incorporate it regularly into practice once the lockdown is lifted during the sports specific training.

What is RECOVERY

General Recovery is a process where you rebound the process of physiological damage done to the soft tissue like (muscle, ligament, tendon, meniscus, and fascia) i.e reversing the acute inflammation phase, following any intense physical activity. 

Overall the aim is to maximize performance and minimize the potential for injury at the next level. 

There are a number of specific objectives in the recovery process.

1. Restoration of Function.

2. Neuromuscular recovery.

3. Tissue Repair.

4. Resolution of muscle soreness.

5. psychological recovery.

SITUATION Like 

1. The athlete may have to perform again in a few hrs. (Like in Individual sports like Tennis, Badminton, and Squash)

2. Daily Games like Cricket,

3. Weekly games like Football and other sports. 

HOW To enhance Recovery during this period. 

Since we have time by our side, it is important that you understand your body well. Seek an appointment with Physical therapist and Nutritionist or Fitness rehab trainer to assess your physical posture and its demand. 

Body Assessment...

ASSESSMENT OF NUTRITIONAL STATE...

Take a complete blood test report of essential vitamins and start supplementation them regularly from now onwards to rule out vitamin deficiency symptoms. Major Vitamin which is usually considered to be low in Indians is VIT D and since we are in complete lockdown it's best that, once you know the level of VIT D, Start Supplement your body with a high source of VIT D in the form of Food or Intramuscular Injection of Arachitol 6 lac unit once a month. 

Vitamin C supplementation is important to enhance your immunity - start having 400 mg of VIT C daily in the form of oral medication, chewable tablet, or Effervescent tablet form. 

  

Regarding the food part,  Seek an appointment with the nutritionist online and try to get the diet chart according to your demand for training and rehabilitation, to keep you healthy and safe at home. 

ASSESSMENT OF THE PAST INJURY...

In case you are already suffering from your past injury or surgery, this is time to nurture that injury and rehabilitate it well, to avoid any kind of compensation in its nearby joint pattern chain. A physical therapist with online video consultation or if clinical OPD is running; can do a thorough postural assessment and examination. 

Physical Therapists after examination will help you to determine a goal to work on weakness and will be able to correct the pattern of your faulty posture and wrong movement pattern, which in the future may lead to secondary injury. 

for example, 

A past history of ankle surgery would lead to atrophy or weakness on the musculature surrounding the joint in such case follow the golden

Rule to 

Release the tight structures

Strengthen the weak structures. 

A 6 month back hamstring pull will often lead the stiffness in the hamstring, which eventually puts more load on the pelvis joint, causing back pain in the future.

Proprioception Training 

Since we have not been very keen on this form of training, this is a time where cardiovascular training like running is compromised, turn the table on for proprioception training (New Skill !!!)

These are the form of exercise drill, which can be done indoor and will be help full in 

• Improving joint stabilization.
• Neuromuscular coordination.
• Improving balance.
• Strengthen the ligaments and joint structures.

At Home, any kind of foam surface, mat, or mattress can be used.

Proprioception training videos are available online on youtube. Try to follow it with the home substitute for the equipment.

https://www.youtube.com/watch?v=JWp_uCFebk0

15 - 20 Min, daily. 

Cardio and Strength Training 

Training Guidelines

4 days a week  (Cardio + Strength Training)

2 days ( Rest) 

1 day (Yoga / Stretching)

fascia research concluded that following training guidelines help you to recover faster for your next bout of exercise session with strength and power maintenance without being sore or fatigue.  

CARDIO = 2 days 

2 days should be strictly devoted to Cardio Exercises during the lockdown in the form of bodyweight exercise or in the form of calisthenics at home. 

1.  Body Weight Exercises like Pushp ups, Squats, Lunges, burpees, jumping, skipping are some of the good high-intensity workouts. Plan it on regular interval limiting to your endurance or fatigue level, Restrict your activity to not more than 80 min following proper warm-up and cool-down drills.

2. Use STAIRS as a form of workout, for Climbing, Hopping, Running up and down, side walking or lunges, jumping, etc

https://www.youtube.com/watch?v=M4EwUHn61Gw

https://www.youtube.com/watch?v=7kSIK_Kx378

https://www.youtube.com/watch?v=sUjUiqaqtGg

3. Keep Glasses as a Marker Cone and do Agility Drill's if you have a big Hall or on the terrace. 

STRENGTH TRAINING = 2 days 

1. In case you have dumbbells at home, THE BEST !!!

if not then used Theraband or Theratube as an alternative.  You can also use weight cuff or make customized cuff at home with food grains. 

Traditional or adaptive form of weight lifting at home would be to Lift any heavy object like a cylinder, 20-litre Bisleri bottle, Buckets filled up with water or sand if available.

2. Doing Household work like Sweeping, washing utensils, and clothes also induce all kinds of range of movement activity for the joints. 

Week Wise Plan to support Recovery...

Monday - Cardio

Tuesday - Strength Training

Wednesday - Rest 

Thursday - Cardio

Friday - Strength Training

Saturday - Yoga / Stretching

Sunday- Rest 

YOGA / Fascia Stretching.

Everyone is aware of the benefits of Yoga and Stretching to maintain flexibility around and inside the body structure. 

A New Special Advance Yoga Form considered being called " FASCIAL Yoga" which concentrates on the fascia as a system has worldwide recognition to help you recover faster from the tightened structure. 

Youtube Video will help you to learn the various form of Fascial Yoga.

https://www.youtube.com/watch?v=DxiBIwmqjvE

HYDRATION. 

1. WATER.

Restoration of fluid balance after exercise is an important aspect of the recovery process and become even more important in hot humid condition even if you are at home. 

have a regular intake of a good electrolyte solution. 

2. PROTEIN.

Protein-rich food and daily essential requirement of (0.8 * bodyweight) should be taken to meet body demands.  

Any form of exercise results in the breakdown of muscle tissue. Intake of protein in a recovery meal is recommended to enhance net protein balance, tissue repair, and adaption involving the synthesis of new protein. 

Ice Water Immersion.

The Use of Ice Immersion has become common amongst athletes attempting to enhance the recovery process. most of the research has looked at the effect of this various treatment in delayed onset muscle soreness following exercise. 

also, Cryotherapy will help you to treat past injuries to heal 

At Home, you can use Big Bucket filled with ICE, or if you have a bathtub, filled it entirely with ice cubes, if you can make it in your refrigerator. That's called "ICE BATH"

Sleep.

Adequate rest and sleep have always been an important aspect of the recovery phase, try to get at least 7 - 8 hrs on the discipline timings, 

Regulate your sleep pattern well and try to get a sound sleep. 

Have a good semi-hard bonded foam mattress to sleep on, in case of back pain, use comforter on the floor and sleep

Avoid taking more pillows.

Do not oversleep as oversleeping will lead to stiffness in the muscle and fascia due to prolonged stationed position. 

Soft Tissue Massage.

Since the Spa and massage parlor are all shut down. Identify urself on Self Palpation skill - the tightened structure in the body and try to release them with Foam Roller, Soft tennis ball, or Thera rolls for the localized area, in case if that is not available use the Roller Pin to release the muscle. 

https://www.youtube.com/watch?v=eTjCd2YazZ0

It is essential that you maintain the good length of the muscle periodically by visiting the sports massage center or for acupuncture sessions once a week once the lockdown is lifted.

At present many therapists for providing home services, so try to get help from the services available at home. 

Mineral.

zinc and magnesium intake is essential for recovery

Other Advance Recovery Methods: 

1. Recovery Boots

.

2. Cupping therapy.

3. Steam / Sauna.

4. Cryochamber.

5. CryoCuff.

6. Deep Tissue Release / IASTM

"IN ALL... STAY HOME... STAY SAFE... STAY HEALTHY...and A HAPPY RECOVERY...."