Recover Better & Faster: Top Injury Recovery Tips

Did you know there are scientifically proven techniques that you can utilise to aid sports and athletic recovery? If you are sick of being sore following your training/sport/competition/show  then read on to learn the pro tips on how to accelerate and facilitate recovery. 

Sports recovery techniques aim to reduce or eliminate the following:

• Delayed onset muscle soreness (DOMS)
• Post work out soreness/tension/discomfort
• Excessive muscle tightness
• Injury

Here are our top ways to facilitate recovery and help you get back on the stage, field, gym, or other environment you move or groove in day after day! 

 

ONE –  ACTIVE RECOVERY: COOL DOWN

Having an active cool down is one of the most important ways to reduce the after effects of sport, exercise or athletic performance. The aim is to:

• Assist the removal of metabolites 
• Eliminate byproducts (such as lactate) from the body 
• Reduce tension post work out, performance, sport or show. 

HOW

Take time to gradually bring your heart rate down for 10-15 minutes and try to use and move the joints and muscle groups that you have just used.

Eg. 

• Gentle jog/rapid walk with arm swings or movement 
• Gentle dynamic stretching of major muscle groups used
• Low resistance exercise bike or light swim (if you have access)

Your “cool down” is just as important as your “warm up”

 

TWO – THERMOTHERAPY/CRYOTHERAPY: HOT/COLD

Thermotherapy and cryotherapy uses methods of temperature change to affect muscle properties. 

Thermotherapy  uses heat to:

• increase blood flow 
• soften collagen in the tissues 
• help relax muscles 
• reduce joint stiffness

Cryotherapy  uses cold modalities to:

• alter blood flow 
• soothe aches
• minimise inflammation 
• reduce swelling 
• reduce pain

HOW

This can be as simple as strategically using heat or ice packs, such as our BodyICE Recovery range.  

Did you know that combining the two actually has proven scientific benefits on muscular recovery? 

HOW

This is the easiest DIY “hot/cold” method 

• 30 seconds warm to hot (comfortable) then 30 seconds cold
• Repeat 5 times
• Always finish on COLD & do not have a long hot shower afterwards (Sorry!)

 

THREE – COMPRESSION 

Using compression post exercise can: 

• Facilitate circulation
• Provide pain relief
• Reduce swelling and inflammation
• Remove exercise related wastes 
• Prevent delayed onset muscle soreness (DOMS)
• Improve subsequent athletic performance

HOW

Compression Garment or compression therapy. Check out the new Recovery Zone at Performance Medicine Sydney designed to help you get back on deck better and faster.  

 

FOUR: SOFT TISSUE RELEASE: SELF RELEASE, PERCUSSIVE THERAPY, MASSAGE 

Soft tissue release can:

• Increase circulation
• Provide pain relief
• Improve range of motion
• Precisely target tight areas
• Soothe and recover fatigued muscles after activity

If utilised as part of a recovery plan, it can: 

• Minimise loss of range of motion
• Prevent development of muscle tightness (trigger points)
• Prevent delayed onset muscle soreness

HOW:

Self Release and Percussive Therapy

There are endless purposefully designed self release tools readily available including: foam rollers, trigger point devices, vibrating tools, massage balls, and of course percussive guns to name a few. All of these are designed to 

• release tension
• mobilise muscles 
• mobilise joints 
• ease post workout discomfort and tension

Check out these sustainable cork massage balls from ZONE By Lydia for the ultimate trigger point massage. 

Massage Therapy

Working with a trained massage therapist or myotherapist for targeted soft tissue release has increased benefits for recovery. 

 

FIVE: HYDRATION 

• Hydration assists with tissue recovery and tissue health as it replaces fluid lost in sweat.
• For most of us – water is enough – unless you are partaking in extreme sport or losing litres of fluid due to sweat or excess heat.
• If you need an electrolyte replacement a small amount is generally sufficient (watered-down hydralyte or sports drink)

 

SIX: NUTRITION

• Ensuring sound nutrition is part of the bigger picture to facilitate appropriate musculoskeletal function and recovery. 
• If in doubt speak with a qualified sports nutritionist

 

SEVEN: SLEEP 

• Above all else, for musculoskeletal, neurological, psychological, and brain recovery – humans need SLEEP!
• Appropriate sleep routine and hygiene is absolutely pivotal in achieving best recovery and trumps all the above! – Sleep is KEY!

 

AUTHOR: 

Thank you to the team at Performance Medicine for this insightful blog. Performance Medicine are a leading rehabilitation and treatment centre catering to the full spectrum within the performing arts industry. Offering a full complement of physiotherapy, vocal and dance physiotherapy, massage, clinical conditioning and sports GP, Performance Medicine can be found in both Melbourne and Sydney. Check them out at performancemedicine.com.au