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Recovery Strategies

Recovery Strategies. By Courtney & Che .

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Recovery Strategies

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  1. Recovery Strategies By Courtney & Che

  2. Recovery can be passive or active and requires planning. Recovery is an essential aspect of training especially for an Elite athlete. It focuses on identifying strategies that athletes can use to minimise and manage fatigue from training and competition. Appropriate recovery strategies will: maximise improvements in training and improve quality in every session improve consistency of quality performance minimise and eliminate injuries, overtraining, illness or burnout.

  3. Physiological Strategies- Cool Down • BENEFITS • Reduces the risk of cramping or spasm • Decreases the risk of injury. • Begins the recovery process, preparing the body for the next workout. • Prevention of blood pooling, dizziness, and fainting • removal of waste products such as lactic acid, which can accumulate during vigorous exercise and delay recovery time. Cooling down after exercise promotes recovery and allows for a smooth transition between physical activity and a state of rest. Just as a warm-up prepares your body for exercise, a cool-down provides an effective means for initiating the recovery process.

  4. Neutral Strategies-Hydrotherapy Hydrotherapy is the use of water to revitalize, maintain, and restore health. Hydrotherapy treatments include saunas, steam baths, foot baths, sitz baths, and the application of cold and hot water compresses. Hydrotherapy is used to treat many illnesses and conditions including: * acne * arthritis * colds * depression * headaches * stomach problems * joint, muscle, and nerve problems * sleep disorders * stress It is also commonly used for relaxation and to maintain a person’s state of health. Hydrotherapy is also excellent for reducing or relieving sudden or long-lasting pain.

  5. Benefits of Hydrotherapy Include: Strengthens muscles Pain relief Increased mobility Stress reduction Cardiovascular fitness Relaxation Reduces high blood pressure Controlling weight Improves balance and co-ordination

  6. Tissue Damage- Cryotherapy Cryotherapy is the use of cold therapy in the form of ice packs, ice baths and cryotherapy chambers to reduce pain and inflammation and assist in eliminating metabolic waste.

  7. Benefits of Cryotherapy • Decreased fatigue • * Decreased muscle soreness • * Decreased injury recovery time • * Decreased anxiety • * Decreased depression • * Decreased incidence of colds and flu

  8. Psychological Strategies-Relaxation Using relaxation techniques can enhance an athlete's physiological recovery from competition. Athletes should be well-practised in progressive muscle relaxation (focusing on each muscle group one at a time and progressively relaxing the body, usually from toes to head), visualisation, meditation, and various breathing technique Some of the most common forms of relaxation techniques include: Progressive Muscle Relaxation Passive Muscle Relaxation Meditation Visualisation Yoga Exercise Tai Chi Massage Relaxation Breathing

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