Recovery

Recovery Strategies

Active recovery is the act of performing low intensity exercise after the completion of a heavy workout or athletic competition. The role of active recovery is to reduce lactate concentrations after exercise (7), however research in this area is incomplete. Active recovery help reduce muscle soreness and there are two types land based and water based. Land based recovery involves walking, jogging and riding an exercise bike. Whereas water based involves swimming or water walking.  (7,8) 

Land Based:

• Walking
• Jogging  
• Exercise bike 
• Improves range of motion 
• Increase blood flow to areas or soreness 
• Removes blood lactate 
• Helps relax and unwind 

Water Based:

• Swimming 
• Water walking 
• Improves range of motion 
• Non weight bearing  
• Less stress/strain on the body 
• Cools the body down 
• Relaxing 

Stretching is the most common type of recovery for athletes as it is the easiest to perform, it involves an athlete deliberately stretching one or more of their muscles in some form of hold (static) or throughout a movement (dynamic). Foam rolling techniques have become very popular in the athlete world with the aim of decreasing the risk of injury by offering improvements in the recovery protocols. Foam rolling requires an athlete to use their own body weight to apply pressure their soft tissue on the roller. (7,9) 

Stretching  

• Improves range of motion 
• Loosens the body and reduces tightness 
• Increases blood flow and removes blood lactate 

Foam Rolling  

• Increase flexibility  
• Reduce delayed onset of muscular soreness 
• Increased balance 
• Improved perceived stability