Recovery Strategies Article

Delayed onset muscle soreness (DOMS) is an important problem for both coaches and athletes as it is painful whilst also negatively affecting muscular function and therefore performance in sport (Weerapong et al., 2005). It is important for basketball players to recover quickly as they often train and play matches on consecutive days. Each training session and match places high physical demands on the players as basketball is a high intensity sport with repeated fast movements and jumping, this could cause muscle damage due to the eccentric loading involved (Lakomy & Haydon, 2004). After each session involving high intensity work it is important to promote recovery so that players are ready to perform well in the next session or match. The aim of this article is to look at different recovery strategies and identify the effectiveness and relevance of each.

There are various strategies that are used in order to aid with recovery. Cold water immersion (Leeder et al., 2012) and massage (Robertson et al., 2004) are two of the most commonly used strategies. Other strategies include carbohydrate replenishment, stretching, use of compressive clothing and active warm downs (Delextrat et al., 2012).

Cold Water Immersion

Cold water immersion is a frequently used strategy for recovery despite the lack of evidence based guidelines. The mechanisms of cold water immersion are considered to be temperature and pressure related changes in blood flow and reduced muscle temperature therefore reducing post exercise inflammation (Leeder et al., 2012).

In a study by Delextrat et al., (2012) it is stated that cold water immersion improved perceptions of overall fatigue and soreness, also jump performance was improved 24 hours after matches with the cold water immersion condition. A review by Leeder et al., (2012) concluded that cold water immersion is an effective strategy to reduce DOMS and to improve recovery of muscle power however it does not have an effect on the return of muscle strength. Whilst Ingram et al., (2009) reported that for a quicker return to baseline performance there should be intermittent immersion rather than contrast water therapy, with the immersion separated by sitting at room temperature.

Howatson et al., (2009) states that diminishing the inflammatory response could be detrimental to the optimal repair of the damaged tissue and, therefore effect the athletes adaptation to training with frequent use of this modality, however there is a lack of evidence to support this.

Massage

Despite its widespread use as a recovery strategy there is limited evidence on the effects of massage on athletes performance, whilst the evidence that is around is mainly anecdotal (Delextrat et al., 2012). Many studies looking at massage have methodological flaws, for example poor experimental standardisation, whether it be massage duration or exercise performed prior to massage (Robertson et al., 2004).

Massage is thought to increase local blood flow, increase lymphatic drainage, decrease oedema and reduce pain; therefore it is used to ease DOMS (Weerapong et al., 2005). Research into the effectiveness of massage as a recovery strategy shows conflicting results as some studies say that significant reductions in soreness are present whereas others have reported that it is not beneficial (Weerapong et al., 2005). According to a study conducted by Zainuddin et al., (2005) massage was effective at relieving DOMS by approximately 30% but it had no effect on muscle function. However a study by Best et al., (2008) looked at data from 17 case series, these results were inconsistent and showed little support for the use of massage to help with muscle recovery and performance. Nevertheless ten of the randomised control trials did provide moderate evidence for the effectiveness of massage therapy in recovery (Best et al., 2008).

Looking at the research it appears that massage is not effective in regards to the recovery of muscle function however if DOMS is the primary concern it can be used to help reduce it.

Stretching

According to Sands et al., (2013) stretching for recovery should aim to achieve enhanced range of movement and reduce stiffness and soreness. Mika et al., (2007) states that stretching within a pain free range with minimal resistance could enhance post exercise strength, range of movement and recovery. Sands et al., (2013) states that perceived muscle pain was not relieved by static stretching and that stretching both before and after eccentric exercise did not reduce DOMS. However  Zawieja (2009) states that a combination of stretching and contracting may mechanically aid lymphatic flow and venous return therefore helping to control oedema and post training soreness.

Compression Garments

It has been reported that the use of compression garments provide relief from soreness, swelling, and recovery of force production (Doan et al., 2003). In a study by Duffield et al., (2010) it is concluded that compression garments have a minimal effect on voluntary performance and recovery however there were reduced levels of perceived muscle soreness from recovery in the garments. According to Montgomery et al., (2008) wearing full leg compression stockings during exercise and recovery decreased the blood lactate concentration compared to when wearing them just for exercise or not at all. Montgomery et al (2008) states that given the demands on the lower body in basketball, from running and jumping, it is possible that lower body compression might be useful in improving recovery and performance; however no previous studies have looked at this in particular.

Conclusion

These recovery strategies are often implemented within sport however it is important to know how these methods work with recovery in order to maximise their efficiency. It is also important to know any effects the recovery strategies will have that are relevant to the sport they are being used within. From the research cold water immersion seems to be the most effective strategy for recovery however it is possible that a combination of methods could be more beneficial. In a study by Delextrat et al., (2012) the perception of leg soreness was lower immediately after cold water immersion than massage, cold water immersion is also less time consuming and does not require a physiotherapist.

 

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