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Prof Dr Romain Meeusen
H U M A N P H Y S I O L O G Y & S P O R T S M E D I C I N E V R I J E U N I V E R S I T E I T B R U S S E L
Recovery
Judo (intermittent exercise)
Acute Cryotherapy
Recovery & (anaerobic) performance
Recovery & the Brain
Process by which the athletes physiological and psychological function is restored
Recovery can result in an enhanced performance by increasing the adaptation to training
Increase the quality and quantity of training
Reduce the risk of developing overuse injuries
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Stretching
Active recovery (warm-down)
Nutrition
Massage
Hydrotherapy
Compression
Psychological means and sleep
Courtesy Dr Shona Halson AIS
Duration :
few seconds – 5 (8) minutes
3-4 minutes average
20-30 sec periods of activity
5-10 sec interruptions
Anaerobic ‘bursts’
Aerobic basis –recovery (training)
Casterlenas et al 1997, Van Malderen et al 2006
Strength :
Maximal strength
Isometric strength
Dynamic strength
Muscle endurance
Anaerobic ‘Characteristics’
Upper body Power – anaerobic capacity
Casterlenas et al 1997, Van Malderen et al 2006
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Local cryotherapy
Hydrotherapy (cold – contrast)
Effects on performance
Lactate removal
Muscle Soreness
Training & Match
Meeusen R. 2004 - Hartvikson 1962
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Meeusen R. - Thorsson et al 1985
Tracer study 133Xe
De Pauw, Meeusen et al MSSE 2011
Recovery:
• Passive Recovery (PR = sitting on a chair)
• PR + upper leg cooling (0°C or 10°C)
• Active Recovery (AR = cycling at 80W)
• AR + upper leg cooling (0°C)
60min intensive cycling
30min time-trial
100min REST
De Pauw, Meeusen et al MSSE 2011
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Performance TT (2 vs 1)
De Pauw, Meeusen et al MSSE 2011
*P<0.05
0
2
4
6
8
10
12
TT end REC0 REC5 REC10 REC15 REC20
[BLa
] (m
mo
l/L)
Blood lactate concentration
AR + cooling
AR
*
*
*
*
De Pauw, Meeusen et al MSSE 2011
• In 20°C: AR and PR subjects maintain TT2 performance
• AR + Cooling : faster lactate removal
De Pauw, Meeusen et al MSSE 2011
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Recovery:
• PR: sitting on a chair
• CWI: immersion in water (15°C)
• AR: cycling at 80W
90min intensive cycling
12min time-trial
45min REST
740
760
780
800
820
840
860
880
AR PR CWI
Du
rati
on
(s)
TT2 performance
>30s 4%
*CWI + AR – TT1 end: P<0.05; †PR – TT1 end: P<0.05
* *
†
0
2
4
6
TT end Rec5 Rec10 Rec15
[BLa
] (m
mo
l/L)
Blood lactate concentration PR
CWI
AR
*
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• Ergogenic effect of CWI on subsequent cycling performance
– Hydrostatic pressure
– Cooling
– Different pacing profile
See also Broach & Bischop in press 2014
Comparison AR – PR after judo match
4 upper body Wingates
Second game
Lactate removal
Franchini et al 2009
Franchini et al 2009
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Lct disappearance higher in AR compared to PR
No real influence on subsequent performance in :
Consecutive Wingates
Specific judo fitness test
(?) chance of winning second match was 10 times
higher when performing AR (match analysis)
Franchini et al 2009
Local muscle performance: Female climbers
Passive, electrostimulation, cycling, cold water immersion
Recovery measures
Baseline
(arrival at climbing
center)
(basal)
Warming-up
5b 5c 10min
rest
Cl
(6b)
6a 10min
rest
20min
rest
20-min
recovery
C2
(6b)
Climbing tests & recovery
Pre-C1 Post-C1 Pre-C2 Post-C2
Heyman et al MSSE-2009
Difference between first & second climb
0
250
500
750
1000
Passive Active ElectroS CWI
Du
rati
on
(s
ec
)
Climb 1 Climb 2
Heyman et al MSSE-2009
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Hand Grip strength
Heyman et al MSSE-2009
Passive recovery Active recovery
Electromyostimulation Cold water immersion
Passive recovery (PAS, control) or Hydrotherapy protocol for 72 h post-exercise:
(1) cold water immersion (CWI: n = 12),
(2) hot water immersion (HWI: n = 11)
(3) contrast water therapy (CWT: n = 15)
Vaile et al 2008
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DOMS-inducing leg press protocol (Eccentric leg press protocol 140% 1RM DOMS)
followed by PAS or one of the hydrotherapy interventions for 14 min
Measures : Squat jump, Isometric squat, Perceived pain, Thigh
girths
Pre, immediately post, 24, 48 and 72 h post-exercise
Recovery after eccentric exercise
Vaile et al 2008
Vaile et al 2008
Cold WI
Hot WI
Contrast WT
Vaile et al 2008
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Pain improved following ContrastWT at 24, 48 and 72 h post-exercise.
ColdWI and ContrastWT effective in reducing the physiological and functional deficits associated with DOMS :
improved recovery of isometric force
dynamic power reduction in localised oedema.
HotWI effective in the recovery of isometric force, ineffective for recovery of all other markers compared to PAS
Vaile et al 2008
Cold Water immersion or Contrast Water Therapy
Decrease in core temperature
Decrease inflammation- compression
Decrease pain sensation/nerve conduction
Increase blood flow?
Influence on sleep latency
See also Broach & Bischop in press 2014
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• Experimental design
– 32 Ag/AgCl electrodes
• Source localization method
(sLORETA)
– Where do differences take place?
90 minutes high intensity cycling
Post-exercise recovery
• Effect of recovery on the brain
– CWI AR and PR: no electrocortical alterations CWI: ↑ activity:
• Supramarginal gyrus • Cognitive functioning • Attention • Somato sensory inputs
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Exercise alters brain oscillations
CWI restores exercise-induced altered brain oscillations
Courtesy Dr Shona Halson AIS
Consider : time until the next training session or competition? Recovery necessary? What can be practically performed in the timeframe? What strategies have scientific evidence to support their use in the given time?
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Does the exercise involve muscle damage? Repeating the recovery strategy on subsequent days may be beneficial and contrast water therapy may be a useful strategy
Vaile et al 2008
Eccentric muscle work (140% 1RM squat jump
Does the exercise involve muscle damage? Repeating the recovery strategy : ALSO COMPRESSION
Goto et al in press 2014
Use appropriate temperatures and duration for immersion :
10-15° C cold water (higher temperatures i.e. 20° C) may be observed using longer durations of exposure)
Ratio of hot:cold contrast water therapy 1:1 7 rotations of 1 minute hot and 1 minute cold.
Duration of 14-15 minutes
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Whole body (excluding the head) Standing rather than sitting maximise hydrostatic pressure Consideration should be given to environmental temperature Maximal, short duration efforts CWI prior to effort = neg.
Depending on time between bouts :
Active Recovery (compression or maybe electrical stimulation in addition)
As its high intensity and potentially a short amount of time between bouts :
Avoid cold to ensure the muscles are still warm
Pick the 3-4 hardest sessions : hydrotherapy
Short term injury : local cryo or cold water
(10min @ 15 deg)
If no injury : contrast water therapy
(1 min hot, 1 min cold X7)
add compression after hard sessions
stretching session 1-2 times a week for 30-60min
massage (once a week)