1. Physiological strategies to enhance recovery
Physiological strategies to enhance recovery such as heat, ice, compression, hyperbaric chambers, massage and sleep.

2. Recovery
To enhance restoration (both physiological & psychological) of the athlete to pre-training or competition levels in the shortest time possible
If recovery can be improved, the performer will adapt more quickly to the training & be able to maintain or increase the desired frequency and intensity
Lessening the impact of fatigue, via enhanced recovery, provides the competitive advantage needed for success in competitions such as Tour de France, Aus Open and the Olympics

3. Delayed Onset Muscle Soreness (DOMS)
The pain or muscle stiffness felt in muscles several hours/days after strenuous exercise
Soreness is felt more strongly 24 – 72 hours after exercise
Caused by eccentric exercise – lengthening contractions
DOMS is a symptom of exercise induced muscle damage
Soreness is only felt when the muscle is stretched, contracted or put under pressure – Not at rest
Subsides after about 5 – 7 days
The result of ruptures within the muscle – not whole muscle fibres – disruptions of the myofilaments
DOMS may occur because of the inflammatory response
The relationship between damage, inflammation and soreness is not completely understood

4. Delayed Onset Muscle Soreness (DOMS) - Prevention
Can be reduced or prevented by gradually increasing the intensity of an exercise program
Stretching or warming up does not prevent soreness – Overstretching can cause soreness
Delayed Onset Muscle Soreness (DOMS) - Treatment
Any measure that increases blood flow to the muscle – low intensity work, massage, hot baths or saunas
Continued exercise can temporarily suppress soreness

5. Hydrotherapy Typically used as a recovery therapy
Used for sports that involve high impact and collision activities
Water provides buoyancy and reduces stress on the joints
Allows the synovial fluid around the joints to drain and recover from the exertion
Provides a feeling of weightlessness and allows a fuller range of motion with little or no joint compression
Water has a force or pressure 20 times greater than air, therefore gently exercises performed in the water provide massaging action on the moving limbs, increased blood flow to the muscles, promoting a faster recovery
Passive movement and stretching are often performed with water immersion, further reducing the impact of DOMS

6. Hydrotherapy cont... Hydrotherapy modalities involve the use of:
a. Ice
b. Water
c. Heat
d. Heat and Cold
List 3 different Hydrotherapy modalities. 1. 2. 3.
Discuss 2 reasons why coaches often have their players engage in pool or beach sessions the day after competition.

7. Contrast Water Therapy
Alternating submersion of the body into hot and cold water
Research suggests that it reduces metabolic fatigue
Enhances arousal and relaxes muscles
Appear to facilitate neuromuscular activity
Causes changes between Vasodilation & Vasoconstriction causing a ‘pumping’ or ‘shunting’ action in the muscles
Vasodilation – blood vessels increase their internal diameter as a response to an increase in body temp
Vasoconstriction – blood vessels narrow as a response to a decrease in body temp
3-4 minutes immersion in hot water environment, followed by 30 – 60 seconds immersion in cold water environment – repeated 3 – 4 times.
Spas should only be used if there is no soft tissue injuries

8. Contrast Water Therapy cont...
What are the advantages of Contrast Water Therapy?
Familiarise yourself with table 13.1 on page 353 of your textbook
Contrast Water Therapy has been shown to improve recovery. Outline 2 reasons for its success.
Contrast Water Therapy will also assist in decreasing the effects of DOMS. What does DOMS stand for?
List 2 benefits of Contrast Water Therapy, other than reducing the effects of DOMS.
Contrast Water Therapy is often associated with the use of plunge pools and spa baths. Explain an alternative way of delivering Contrast Water Therapy when plunge pools and spa baths are not available.
Will Contrast Water Therapy help with recovery if it is performed 48 hrs after recovery?

9. Cryotherapy (ice) The therapeutic use of cold to cool the body
Aims to reduce blood flow to the joint or tissue area, therefore reducing swelling, fluid retention (oedema) and pain
Especially important for joints or tissue that has been damaged, although not restricted to injury
What are the advantages of Cryotherapy?
Cryotherapy will not:
a. Reduce acute inflammation from muscle damage
b. Increase core body temperature
c. Reduce blood flow
d. Reduce muscle spasm

10. Thermotherapy Using heat as a recovery
Associated with soft tissue injury – Usually applied 72 hours after cryotherapy
Post exercise recovery technique – spa baths and heated pools
Familiarise yourself with Table 13.3 pg 355 of your textbook
Rarely used as a stand alone post exercise recovery method
Facilitates increased blood flow – increases delivery of oxygen rich blood and removal of waste products
Benefit psychological recovery
CAUTION – can increase core body temperature – general goal is to reduce body temperature. Heat increases inflammatory response and should be avoided after soft tissue injury

11. Compression Garments
Body moulded garments designed to provide mild compression on muscles without restricting movement
Not only deals with soft tissue injuries, but also enhances recovery
Compression stockings assist people with poor venous blood flow and known to reduce swelling as a part of the post operative process
Help to increase blood flow
Reduce venous pooling
Reduce muscle oedema
Reduce severity of DOMS
Aid clearance

12. Compression Garments
Discuss the principle on which compression garments are based.
On day 2 of a 3 day basketball tournament, a coach instructs her players to have a 45 second hot shower followed by a 45 second cold shower, and then repeat the process 5 times.
What is the name given to this recovery modality?
Justify the coaches choice of recovery.
Suggest an alternative modality.

13. Hyperbaric Oxygen Therapy (HBOT)
O2 plays a vital role in the healing of soft tissue injuries
Increased O2 plays accelerates the recovery process
Haemoglobin is relatively saturated with O2 at normal atmospheric conditions and an increase in O2 will be of little benefit
Hyperbaric Chambers are pressurised with pure O2
Under this pressure more O2 is dissolved into the blood primarily through blood plasma
What are the benefits of using Hyperbaric Chambers for recovery?
Hyperbaric oxygen therapy will:
a. Increase swelling
b. Stimulate new growth of blood vessels
c. Increase infection to stimulate the lymphatic system
d. Increase the inflammatory response to maximise healing

14. Hyperbaric Oxygen Therapy (HBOT)
Briefly explain how HBOT is used to accelerate the healing process.
Which component of blood increases its oxygen carrying ability the most?
Copy & Complete the table:
Hydrotherapy Technique
When to use the technique
Contrast Water Therapy
Cryotherapy
Spa Baths
Pool or beach sessions

15. Sleep & Rest Essential for an athlete’s recovery and performance
Lack of sleep can have physiological and psychological effects on the body
What can a lack of sleep lead to?
Athletes should establish a sleep routine known as sleep hygiene – a routine that an individual goes through before falling asleep
What techniques can be use to ensure quality sleep is achieved?

16. Massage
It is common for athletes to receive massages during and after competition
Stimulates blood flow to areas of the body that have been stressed during exercise
Massage received 1-2 hrs after exercise can relieve swelling caused by micro trauma of the muscle fibres
Helps with the removal of LA and other metabolic by products
Should not be performed if there are open wounds, recent bruising or sprained, tendons or ligaments as it can make situations worse by increasing the temp and blood flow to the area
What are the suggested benefits of massage?
Complete the Chapter Review Questions on page 361 of your textbook