B3 - Recovery of Musculoskeletal System

• Replacement of Collagen in Tendons and Ligaments:

  • Collagen is present in tendons and ligaments to provide them with the strength they need to withstand forces and also stiffness to ensure they hold the joints and muscles in place
  • Participation in sport and exercise that stresses the tendons and ligaments increases collagen synthesis which results in more collagen being present in these structures
  • Foods that help to build collagen should be eaten after exercise and include foods high in vitamin C as well as a range of different fruit and vegetables
• Replacement of Calcium in Bones:

  • Calcium is one of the main minerals in bones which makes them hard and strong
  • Resistance exercise stimulates bone remodelling so it is important that enough calcium is consumed in the diet after exercise so that it can be taken up by the bones during this remodelling process
• Repair to Micro-tears in Muscles:

  • Resistance exercise results in micro-tears in muscles which stimulates the muscle to rebuild itself so that it is bigger than before - this is called muscle hypertrophy
  • This means it is important to have sufficient protein in the diet during recovery so that this can be used for muscle repair
• Delayed Onset of Muscle Soreness (DOMS):

  • Failure to cool-down adequately means that the levels of lactate will remain elevated
  • It is though that this acidity level affects the pain receptors and together with the micro-tears in the muscle fibres contributes ti muscle soreness which people may feel some time after having exercise
  • This muscle soreness, termed 'delayed onset of muscle soreness', is at its most uncomfortable 36-48 hours after exercise has ceased