Recovery from exercise Flashcards
What is an example of compression garments?
Compression socks
What do compression garments do?
They improve blood circulation
They are also used to prevent deep vein thrombosis (DVP)
What does the improvement of blood circulation from compression garments do?
- Speeds up the removal of lactic acid from the blood
- Reduces inflammation
- Helps to reduce DOMS
What is the difference between physiotherapy and a sports massage?
Physiotherapy is used to recover from an injury whereas a sports massage is used to recover from exercise
What are the benefits of a sports massage?
- Increases blood flow
- Removes lactic acid
- Stretches soft tissue to relieve pressure and tension
- Breaks down scar tissue which can decrease mobility if not removed
What are foam rollers?
The process involves using your own body weight to apply pressure to the area that needs relieved. The process relieves pressure and tension in the muscle. This improves mobility
What is cold therapy?
This involves applying ice to an areas that aches after exercise. The process allows an athlete to target an area very quickly
What is the physiological process of cold therapy?
Causes vasoconstriction which reduces swelling (Oedema)
Reduces pain
Reduces muscle spasm
What is an ice bath?
A bath that is filled with ice (12-15 degrees) that the athlete enters for 5-10 minutes after training or competing. Aids recovery
What are the physiological reasons for ice baths?
When the athlete enters the ice bath their blood vessels tighten (vasoconstrict) which effectively drains the blood out of the legs. This process helps to remove lactic acid. When the athlete leaves the bath, blood vessels will vasodilate causing fresh blood to rush back. This helps the cells function better.
The restriction of blood flow also reduces swelling/inflammation
What is the difference between ice baths and cryotherapy?
A more modern technique that is easier and more comfortable than ice baths
