Recovery Processes

• Recovery process


  1. Cool down

  2. Massage

  3. Ice baths

  4. Manipulation of diet
• Cool down


  Light exercise and stretching help to keep the breathing/heart rate elevated, ensuring blood flow to the muscles which helps convert the lactic acid to glucose, carbon dioxide and water to prevent muscle soreness
• Sporting Example


  • Any sport or activity after vigorous exercise
• Massage


  • Reduces inflammation of a tender area
  • Increases blood flow, so increases oxygen delivery to the muscles which helps the removal of lactic acid
• Sporting Example


  • Games players may use an ice bath after an intense match to help recovery
• Ice baths


  • Aid and repair micro tears in muscle fibres preventing DOMS
  • Reduce swelling of an injured area
  • When you get out an ice bath the warmer temperature dilates blood vessels which allows oxygenated blood to rush to the muscles removing lactic acid and other waste products
• Carbohydrates


  Foods high in carbohydrates should be consumed soon after exercise to replace glycogen stores
• Rehydration


  Water or isotonic drinks should be consumed before during and after vigorous exercise to replace fluids that are lost during exercise and prevent dizziness and nausea that are symptoms of dehydration
• Sporting Example

  • Endurance athletes such as runners
  • Any performer that sweats needs to rehydrate