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AIS Chapter 10 P hysiological recovery

AIS Chapter 10 P hysiological recovery. Compression clothing. Wearing 12-24 hr Full-body or lower/upper limbs May ↓ creatine kinase, ↓muscle soreness Some studies showed no effect NOT more effective than other recovery interventions No study measured compression forces. Hydrotherapy.

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AIS Chapter 10 P hysiological recovery

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  1. AIS Chapter 10Physiological recovery

  2. Compression clothing • Wearing 12-24 hr • Full-body or lower/upper limbs • May ↓creatine kinase, ↓muscle soreness • Some studies showed no effect • NOT more effective than other recovery interventions • No study measured compression forces

  3. Hydrotherapy • Cold water immersion: usually ice pack or ice-water, common for acute soft tissue injuries • ↓inflammation, ↓spasm and pain, ↓core/tissue temperature • Hot water immersion: > 37 C, effect unclear • Contrast water therapy: 10-15 C and 35-38 C • Alternate cold and hot water immersion • Widely used • ↓edema through pumping action by alternating peripheral vasoconstriction and vasodilation • May ↓DOMS, better restoration of strength

  4. Pool recovery • Active recovery, walking and stretching in pool • Active recovery in non-weight bearing condition • ↓muscle stiffness, soreness • Widely used in eccentric muscle damage and contact sports

  5. Massage • Mechanical manipulation of body tissues with rhythmical pressure and stroking • ↓muscle tension and stiffness, ↓anxiety • ↑healing of injured muscle and ligaments, ↑flexibility and range of motion, ↑relaxation • NOT many scientific evidence

  6. Stretching 伸展 • Commonly used, but sometimes ignored • Most studies did NOT show recovery effect in short-term • VERYIMPORTANT in the long-term to prevent muscle and ligament injury/imbalance

  7. Massage • Mechanisms • Biomechanical: ↑muscle-tendon compliance by mobilizing and elongating shortened or adhered connective tissue • Physiological: skin friction ↑blood flow, ↑parasympathetic nervous system, ↓HR, ↓BP • Neurological: gate control theory of pain: activation of skin receptor may block the information to the brain from pain receptors

  8. Active recovery • Integral component of physical recovery • Walking, jogging, cycling, swimming at low intensity • ↓ muscle soreness, ↓ DOMS • ↑ lactate removal, but little practical value • Studies showed that active recovery, water immersion may be similarly effective

  9. Conclusion • Combination of recovery strategies • Stretching is VERY IMPORTANT • Active recovery necessary • Sometimes add hydrotheraphy

  10. Water immersion

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