4 Recovery Modalities

Just finished a high intensity training session and do not want to feel the debilitating Delayed Onset Muscle Soreness (DOMS) for the next several days?  Do you want to be able to complete the next training session without dragging your feet and feeling lethargic? Here are four simple tips to improve recovery so you do not loose valuable training time.

Refuel

After a training session, one should ensure to replenish lost energy stores and rehydrate.  One of the biggest downfalls to a training program is inadequate post workout nutrition which can be deleterious to future exercise sessions.  Be sure to eat some carbohydrates and liquids post workout to refill your muscles energy stores.  Additionally, one should also ingest electrolytes (sodium, calcium, and potassium) which may have been lost to muscle function and sweating. 

Cryotherapy

Cryotherapy has been used to treat traumatic injury and improve recovery primarily due to its analgesic effects.  Cold water immersion can attenuate the feelings of pain associated with DOMS and therefore be used as a recovery modality.  However, little evidence demonstrates its effectiveness in reducing overall DOMS and it may actually inhibit recovery.

Contrast Therapy

Contrast therapy is the alternation between hot and cold water immersion.  The mechanism behind its functionality is not well understood and it has been proposed to induce a ‘pumping’ action by means of repetitive vasoconstriction-vasodilation.  Contrast therapy has been shown to increase creatine kinase clearance and therefore increase recovery.

Self-Myofascial Tension Release (SMTR)

Also referred to as the ever popular term “Foam Rolling”, it is used as a recovery modality to reduce pain (although painful during) and relieve tense muscles.  Although inconsistent evidence supports SMTR, it truly does wonders as an alternative to stretching since it applies minor tension to flatten out muscle cells in the fascia.  SMTR works by creating inhibitory and relaxing responses to the muscle resulting in loosening and lengthening.  By decreasing the tension in the muscles, you alleviate pain and increase the potential for an improved inflammatory response.