EVIDENCE-BASED PRACTICAL ADVICE FOR ENDURANCE ATHLETES

Recovery strategies

All other things being equal, an athlete who can recover faster and more fully will be able to train or race again sooner and perform better than a poorly recovered athlete. Attention to recovery also reduces the chance of injury and burnout.

In this section, you’ll find invaluable advice on scientifically-validated techniques and nutritional strategies to maximise recovery and improve performance.

The Big Chill

in Recovery strategies

Cold therapy, used since ancient times to combat the pain, swelling, and stiffness from intense activity, remains the cornerstone of training room treatment modalities. MORE

Sports massage: sore muscles

in Recovery strategies

Massage and delayed onset muscle soreness Therapeutic massage after heavy exercise may relieve the symptoms of delayed-onset muscle soreness (DOMS) but does nothing for muscle strength or function, according to two quite separate new studies.  In one investigation, led by Australian and Japanese researchers, a group of eight healthy active young men were treated to... MORE

Active recovery (light exercise) is recommended over passive (resting)...

in Recovery strategies

Recovery training decreases fatigue, accelerates physiological regeneration, enhances adaptation and decreases the risk of injury Recovery is increasingly recognised as a significant component of athletic training and performance – particularly for elite performers, who may be expected to engage in very demanding training two or even three times a day. An adequate recovery is known... MORE

Post workout burn

in Recovery strategies

After you’ve finished a workout, your body is not finished working Heart rate and respiration stay elevated for a while, muscles repair themselves and re-stock their stores of glycogen, your glands pump out increased quantities of ‘repair’ hormones such as cortisol and testosterone, and your nervous system often maintains a higherthan-usual activity state. As a... MORE

Muscle soreness

in Recovery strategies

Tough workouts promote heightened fitness, but they can also lead to so much muscle soreness that athletes are unable to train effectively during the days after a rigorous session. To promote more consistent training and to limit muscle damage, exercise scientists have searched for ways to prevent excessive post-workout soreness. One popular anti-soreness recommendation has... MORE

Ibuprofen – pain treatment in sport

in Recovery strategies

Does Ibuprofen reduce the painful effects of delayed-onset muscle soreness? A recent study carried out in Greece lends support to the use of Ibuprofen as a method for reducing the painful effects of delayed-onset muscle soreness (DOMS) that often beset athletes following an intense training session. Nineteen subjects completed the trial which took place over... MORE

Drugs and recovery: pain relief medication may not be...

in Recovery strategies

What all athletes need to know about pain relief medication Sooner or later the dreaded ‘I’ word becomes part and parcel of virtually every athlete’s vocabulary. If you’re exploring your physical limits, or your sport involves the risk of impact, it’s only a matter of time before injury strikes, delivering a double whammy. Quite apart... MORE



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