Recovery after sport
What can you do to aid your RECOVERY after sport? A hard pre-season and busy competition schedules can leave us with tired and sore bodies. This is a challenge when we are working towards improving our individual performance or competing for trophies with our team.
Ortiz et al (2018) conducted a systematic review on the effectiveness of active recovery interventions on athletic performance of professional, collegiate and competitive level adult athletes. Active recovery (AR) includes submaximal activities including running, jogging, cycling, swimming or active stretching. AR aims to facilitate in clearing blood lactate following higher intensity exercise and reduce the duration and severity of exercises induced delayed onset muscle soreness (DOMS) and skeletal muscle injury.
Ortiz et al (2018) found that 6-10 minutes of active recovery following exercise has a positive effect on athletic performance.
In addition, Dupuy et al (2018) conducted a systematic review and meta-analysis on post-exercise recovery techniques for reducing markers of muscle damage, soreness, fatigue and inflammation. They found that massage was the most effective intervention in reducing DOMS and perceived fatigue. Additionally, the use of compression garments and cold water immersion (CWI) after exercises has a positive effect in reducing the severity of DOMS and improvements in athletes' perceived levels of fatigue.
Speak to us at www.bodyfit.life for assistance with recovery after your sport.
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