Sports Recovery Methods and Protocol

Sports Recovery -: This Blog is about creating awareness amongst the fitness industry, sports athletes, and the general population about the Recovery process and its methods.

For most of the 20th century, getting fitter means training harder. Professionalism in sports has provided the foundation for elite athletes to focus purely on training and competition.

Ignoring the most important zone in training, "RECOVERY", which has a significant impact on uplifting the performance.

Recovery plays a vital role in Maximizing the performance, Reducing Fatigue and Stress by recovering from the damage done by inflammation, caused due to strenuous bout of exercises or after playing any sports. 

So every time, you burn an extra calorie or do heavy weight training, or run the extra mile, that extra will always create a micro-trauma in the connective tissue which would initiate the inflammation process demanding rest and recovery. While ignoring the recovery part,  the severe inflammation process would profoundly damage the connective tissue leading to a tear, eventually affecting the performance. 

We Need Recovery to

1. Reduce Inflammation.

2. Reduce Fatigue.

3. Reduce Stress.

4. Maximize Performance.

5. Cool Down the Nervous System.

Factors demanding RECOVERY...

• Training / Competition: Volume, Intensity, and frequency of sports or exercise regime.
• Psychological Pressure and Stress.
• Poor Lifestyle.
• Poor Nutritional habits.
• Past Injuries.
• Poor Health.
• and Environmental conditions.

Recovery Protocol...

During Matches.

International sports like Badminton, Squash, Archery, Tennis, cricket, and others vary with their match schedule. Back to back matches are sometimes played. It is important that athletes should recover early to perform better in the next game.

Pre Match Recovery.

1. Nurse your Injury - Consult Team Doctor or Physical therapist and rehabilitate the injury. Ice/heat Immersion, Medication, Pain Management techniques, Strapping, and Taping for prevention and stabilization should be done prior to the game. 

2. Deep Tissue Release / Fascia Release with IASTM - 2 days prior to the match to activate the cell metabolites to enhance recovery. 

3. Rest and Adequate Sleep with ZMA tablet (Minerals are important)

4. Intake of  Simple Carbohydrate (Energy source)

5. Essential Vitamins: A, B, D, E, C, K (Not an Alphabet)

6.. Fluid with Electrolyte having a good osmolarity. (Fluid Balance)

Rest Days, Between Games.

1. Dry Static or Dynamic Cupping helps you to withdraw all waste products of metabolism. (flush that toxic substance out)

2. Avoid Taking Deep Tissue Massage as it leads to being sore in the muscles. (Ouch !!! it hurts)

3. Use Compression Garment, stockings, Tights wear, to get deoxygenated blood out. (Good Blood Flows in)

4. Use of Recovery boots, Cryocuff, Game-ready uses Compression and vacuum technique to mobilize the stagnant metabolic products. 

(cellular mobility)

5. Dynamic Stretching for 30 min will help to release the tightness and restore ROM of the Joints. (Fascia instead gets stretched)

6. Acupuncture / Dry Needling to suppress the System and for pain management. (Calm Down)

7. Increase the intake of Vitamin A, C, D, E, K, and Folic Acid. (Immunity - antioxidants)

After the Match

1. Proper Cool Down for at least 20 min with good recovery drinks mainly BCAA. (Protein break down)

2. Stretching followed by either Cold Shower, Contrast Bath. (Relaxation) 

3. Ice Immersion - ICE Bath for 6 - 7 min. (Tough)

4. Physical therapy Consultation for Assessment and Treatment for acute aches and pain suffered during the Match. (MUST)

5. Recovery boots / Compression Stocking in Bus / Flight while reaching your destination. (Bucket list this)

6. Proper Meal. (Good food)

7. Adequate Rest and Good Sleep. (Keep CALM)

8. Avoid Alcohol and Drugs. (Strictly)

9. Functional Cupping: New and advance approach to increase flexibility to the connective tissue. (really SUCKS)

http://hpeindia.in/hpe-iastm - Video Link

For more info mail us on swapnil.physio@gmail.com or follow us on Instagram / Facebook: @HPE UK London. @swapnil_d_mate.