EVIDENCE-BASED PRACTICAL ADVICE FOR ENDURANCE ATHLETES

Recovery strategies

Recovery strategies

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

Hydrotherapy

in Recovery strategies

Don’t pour cold water over hydrotherapy These days, hydrotherapy techniques – particularly alternating hot and cold water immersion – are becoming increasingly popular as an aid to recovery. But is this practice backed up by research? And what mechanisms are responsible for its effects?  The importance of recovery for any athlete cannot be over-emphasised. Unfortunately,... 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

Does aspirin, codeine and paracetamol reduce muscle soreness?

in Recovery strategies

The effect of painkillers on muscle soreness Do common painkillers have any role to play in the management of delayed-onset muscle soreness (DOMS) – the pain, tenderness and restriction of movement which commonly peaks 2-3 days after strenuous or unaccustomed exercise?  That’s the question researchers from Coventry and Northern Ireland set out to answer with... MORE



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