Posted: August 10, 2005

Multisport: Recovery Training - Chapter Three

This article is brought to you courtesy of Training Smart Online – The Experts in Training Program Design. We specialize in coaching athletes for: triathlon, marathon, swimming, cycling, running & more! Contact us at: www.trainingsmartonline.com.

By Angela Calder, Australian Institute of Sport

Acknowledgments:

The ACC wishes to acknowledge the following people for their contribution to the Advanced Coaching Study Pack – Recovery Training:
Angela Calder, Performance Unit, Australian Institute of Sport
Janet Bothwell, National Coaching Director, All Australia Netball Association
Bruce Osborne, South Australia Squash Association
Frank S Pyke, Director, Victorian Institute of Sport
Mark Sayers, Department of Sports Studies, University of Canberra
David Pyne, Department of Physiology and Applied Nutrition, Australian Institute of Sport
Sue Hooper, Department of Sport and Racing, 2000 Olympic Taskforce
Laurel MacKinnon, Department of Human Movement Studies, University of Queensland
Macmillan Education Australia
The National Coaching Foundation, UK
Sports Medicine Australia

ACC staff
Ben Harris 
Diane Bugg
Janice Yeung
Belinda White
Rebecca Layton
Tatijana Milicevic
Nicole den Duyn

Chapter 3: Physical Recovery Techniques

Body Management Skills

Background reading and references

Article 15:
Calder, A. 1990, Sports Massage, State of the Art Review No 24, National Sports Research Centre, Australian Sports Commission, Canberra.
Introduction
There are many different physical activities and therapies that assist with recovery. Some of those most commonly used include:
· active and passive rest (see Chapter 1)
· cross training (a form of active rest – see Chapter 1)
· stretching
· hydrotherapies
· sports massage
· acupressure and acupuncture

Stretching

Stretching refers to tissue elongation, ie extending a material or substance from its resting length. This occurs as a continuum, so stretches can range from a minimal length to a maximum length. Stretching is an essential action for movement in skeletal muscles and it is often referred to as the way to improve flexibility.

Flexibility refers to the range of movement (ROM) possible around a joint. This varies enormously from one individual to the next.

What tissues are elongated?
(a) Muscle: Skeletal muscle has properties similar to a rubber band, ie it has elastic properties that enable it to lengthen and return to a resting state. The length of a muscle cannot be increased by nervous impulse, therefore an external force must be applied. Such external forces can include gravity, momentum, an antagonist (opposite) muscle group contracting, or applying an external force such as a weight, or using a partner or assistant.
(b) Connective tissue: This refers particularly to fascia. That is, the substance which covers each muscle fibre and forms the compartment which surrounds each muscle. Fascia, particularly that forming the muscle compartment, can provide a great degree of resistance to stretching. It has visco-elastic properties similar to the properties of both plasticine and rubber. Like plasticine, the viscous components when stretched will remain in the new position. The elastic components, like a stretched rubber band, will return to a resting length after stretching. It is therefore possible for fascia, with its plastic component, to change its length permanently – a vital consideration for long-held stretches.
(c) Ligaments and tendons: Tendons are often inadvertently stretched when muscles are used or stretched. However, the deliberate stretching of both these tissues is a clinical role and best left to medical specialists to perform.
(d) Specialised nerve endings:
(1) Muscle spindles (the stretch reflex) – these are located within muscles and they detect the rate and length of stretch on a muscle. If the stretch is too fast or too far these nerve endings stimulate the muscle to contract to protect itself from overstretching.
(2) Golgi tendon organs (inverse stretch reflex) – these nerve endings are located in tendons and they are slower to respond to increased stretch or tension in the muscle. This is also a protective mechanism. When a great degree of tension is experienced, either through contracting or stretching the muscle, the golgi tendon causes the muscle to relax to avoid possible rupturing.

Why do we stretch?

(a) to improve performance
(b) to increase the range of movement around a joint
(c) to enable the full development of an opposing muscle group
(d) to increase the ability to absorb shock
(e) to improve posture
(f) to decrease muscle tension or improve muscle relaxation. This leads to improved blood flow through the muscles and when performed as part of the cool-down it can be an effective way of helping muscles to recover from the previous activity.

How do we stretch?

There are two basically different approaches to stretching – one uses techniques which involve moving, the other uses held or static techniques.

(a) Moving and dynamic stretches: any movement involves synchronised muscle contraction and stretching. Movement patterns can progress from gentle, small ranges of movement (ROM) to full and dynamic ROM actions. The benefits of this type of stretching include not only increasing muscle temperatures to improve flexibility but also the switching-on of motor programs specific for the sport or activity.
Ballistic actions are a part of many sporting movements, such as kicking, sprinting, hitting, jumping and throwing. The word ballistic means explosive and most athletes will need to train to be explosive for their sports. Any essential explosive sporting actions should be incorporated in the latter stages of a warm-up in order to prepare the athlete fully before the game or training session begins.
Bounce stretching: whereas ballistic stretching refers to a single movement, bounce stretching refers to repeated rapid stretches. These can also involve small ROM or full-range ROM around a joint. However, taking a muscle to its full ROM or endpoint of ROM and bouncing at this stage is dangerous. This action stimulates the stretch reflex (muscle spindles) to be continually activated and as a consequence the muscle is being mechanically stretched while trying to contract and shorten. Unless this action is a requirement of a sport, this technique is not recommended as it predisposes the stretched muscle to tearing.
(b) Static, slow or held stretches: research to date shows no difference in the improvement in ROM between stretches held for 10-120 seconds. Stretches held for three minutes or more target the viscous properties of the connective tissues while those held for shorter periods of time focus on the elastic properties of muscles and connective tissue. The former can lead to a lengthening in connective tissues resulting in long-term change while the latter aim to return the muscle to its resting length and have a short-term goal.
Static stretches held for 6-10 seconds are more time efficient for most recovery training sessions. This allows sufficient time for the golgi tendon organs to effect a relaxation response (inverse stretch reflex). This inverse stretch reflex occurs when a muscle is stretched to the point where tension is felt and this is held for about 6-10 seconds. After this time the inverse stretch reflex causes the muscle to relax and the tension eases. It is then possible to move a little further into the stretch. Passive assisted stretches can also be added to this category. Long-held stretches (30-180 seconds) target the plastic components in connective tissue and are ideal for increasing the ROM. These techniques result in some muscle fatigue.
The contract-relax with antagonist contraction (CRAC) stretch involves gently contracting the muscle to be stretched through a small ROM, then moving the joint in the opposite direction to a held stretch position. The antagonist (opposite) muscle group then contracts and through reciprocal inhibition increases the stretch on the stretched muscle. This technique is more time consuming than a 10 second static stretch but it has the added advantage of providing strengthening at the end of the ROM.

Stretching techniques for recovery

Post training or game, the most appropriate techniques are for short lightly held static stretches of about 6-10 seconds duration. Stretches should be performed in a warm environment and can be continued in the shower or bath. An example of a post game recovery session in a pool is provided in Appendix 1. The session is relatively short and involves both active and passive stretching in a weight supported environment.
This type of stretching facilitates recovery of the athlete’s normal resting muscle length. To improve flexibility for tight or problem areas, separate sessions focusing on developmental stretching should be programmed into the training schedule.
Developmental stretching to improve a joint’s ROM, or increase resting muscle length, should be undertaken in a warm environment and is ideally performed in the late afternoon or early evening. Such sessions should not be followed by any other form of training as the developmental techniques used leave the muscle in a fatigued state. It is better to rest following these sessions. The techniques are either long held static stretches, partner-assisted stretches, a variety of PNF techniques, or combinations of all of these. A 20 minute flexibility session in a warm hydrotherapy pool or spa is also very productive.

Hydrotherapies

After stretching techniques, hydrotherapies and sports massage are the two most frequently used physical therapies. Water therapies are much under-used and undervalued in Australia. Showers, spas, baths, float tanks and saunas (dry baths) provide ideal environments in which to stretch and perform self-massage.
Guidelines for the use of baths, showers and spas
Spa or bath, with contrast shower or cold plunge pool Alternate hot (39oC – 40oC) and cold (10oC – 12oC)
· spend 3-4 minutes in the hot then
· spend 30-60 seconds in cold· repeat 3 times Showers:
· can be used anytime
· 30 seconds warm to hot then
· 30 seconds cold
· repeat 3 times

Note: Always take a bottle of water or sports drink

Contrasting hot and cold showers, or using a warm spa with a cold plunge pool or shower, provides an increase in blood flow to the working muscles and accelerates the removal of lactic acid.
Recovery of lactates using this protocol occurs at a comparable rate to the recovery of lactic acid through light aerobic activities.
Contrasting hot and cold showers or a warm spa and cold shower also provide neural stimulation because the central nervous system (brain) has to receive and recognise two different types of information – hot and cold. This rapid change from hot to cold stimulates the athlete and helps to increase arousal. Pressure from jets and shower nozzles also enhances muscle relaxation by stimulating light contractions in muscles. Recent research from Finland (Viitasalo et al 1995) has shown that the power output from muscles, after eccentric loading, declines markedly unless the exercised muscles are massaged underwater after training, in which case they show little if any decrease in power. The effects of delayed onset muscle soreness are also minimised this way.
Athletes need to be reminded to drink water before, during and after hydrotherapy treatments as sweating tends to go unnoticed in wet environments. It is also important that the time in the spa, shower or bath is restricted. Treatment times are best limited to two minutes of warm in the shower or three minutes in a warm spa. This should be followed by 10-30 seconds in a cold shower or 30-60 seconds in a plunge pool, alternating from hot to cold three times. There is a tendency for athletes to linger too long in a warm environment and this can offset the benefits of the treatment and in extreme cases be quite detrimental because it can lead to dehydration and neural fatigue. When used correctly, hydrotherapies should leave athletes feeling relaxed but mentally alert, not sleepy and lethargic.

Sports massage

Sports massage has two major physiological benefits. First, some techniques can increase blood flow, and in doing so enhance the delivery of oxygen and nutrients to tired muscles and facilitate the removal of metabolic by-products such as lactic acid. Secondly, the warming and stretching of soft tissues provides temporary flexibility gains. There are also psychological benefits: as tired and tight muscles relax there is a corresponding improvement in mood states. Athletes feel less fatigued and more relaxed.
Perhaps the greatest benefit from a sports massage is the ‘feedback’ athletes gain as they become more aware of how training loads are affecting their muscles and realising, often for the first time, which muscles and body parts they have stressed. Tuning-in to the way the body has been worked helps the athlete identify and manage these stressed and fatigued areas.
Sports massage has gained wide acceptance in Australia over the past fifteen years. There are now many well-qualified professionals available. If the cost of these services is prohibitive then self-massage techniques are free and easy to administer, particularly for the lower legs, chest, neck, shoulders and forearms. In particular, lower leg massages are an effective way to minimise compartment problems such as shin splints, or repetitive strain problems. The techniques take a few minutes to perform and can be done in a relaxing atmosphere while watching television or in the shower or bath.

Sports massage

There are five basic terms describing massage technique: vibration (shaking), tapotement (percussion), petrisage (kneading), effluerage (stroking) and friction (small range intensive stroking).
Sports massage uses different combinations of these techniques and is regarded as one of the most effective means of recovery. Treatments are administered during all phases of training.
· Within training sessions: short massages can be given during work sessions to help accommodate high training loads and to increase the athlete’s training potential.
· Preparatory massage: massage as part of a warm-up* phase can be given 15-20 minutes before competition. Techniques can be varied so that the massage can either relax an overstimulated athlete or arouse an apathetic one. Sometimes the massage is localised to an injured area in an effort to prepare it before activity.
· Restorative massage: is given in the post loading part of a training session or competition. The techniques used aim to reduce muscle tension and fatigue and lower stress levels. The length and number of massage treatments varies depending on the type of activity (eg concentric or eccentric loading), the intensity of the activity and the state of the individual athlete. Elite performers need at least two full body massages per week.
· Injury prevention: massage as a means to enhance muscle relaxation after activity and return muscles to their ‘normal’ resting state. Two days post exercise is often ideal for a massage to be given to identify any stressed or injured areas which the athlete will need to manage carefully to minimise any future problems with these stressed parts.
· Note: Massage is an adjunct only within the warm-up phase. It should never replace an active warm-up.

Acupuncture and acupressure

Acupressure is often performed as an adjunct to sports massage but acupuncture requires more extensive qualifications and consequently it is less accessible and more expensive. Both techniques focus on balancing energy fields via specific points located on fourteen meridians that pass through the body. Acupuncture points have a lower cutaneous electrical resistance than adjacent areas and these can be measured and evaluated.
Stimulation of specific points is claimed to influence a wide variety of conditions including oxygen uptake, respiration and the immune system. Unfortunately, few reliable scientific studies have been conducted, but a recent reputable study from China has demonstrated that muscles relax more after acupuncture than muscles which receive no acupuncture treatments. Relaxed muscles would have a positive contribution to the aforementioned conditions.

Article courtesy of www.trainingsmartonline.com - Expert Triathlon Coaching and Triathlon Training Programs.
This is chapter three of a five part series. Chapter Two.
Chapter One.

© Copyright Angela Calder, Australian Institute of Sport, 2005 - Reprinted with Permission