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The Recovery Module !
Definition: The ability of the cells, muscles, joints and nervous
system to recover from physical strain as quickly as possible.
The Bodys Injury Response
What Happens Post-Workout?
What Happens Post-Workout?
Growth Resistance overloads capacity of muscle to contract Trauma or injury to the cellular proteins in muscle. Satellite cells are signaled to begin muscle growth and repair (inflamma?on).
Muscle growth (hypertrophy) Stress Response
Extended exercise programs reduce markers of inflamma?on over the long-term
Increased oxida?ve capacity/enhanced immunity Mitochondrial hormesis Increased natural an?oxidant produc?on/ac?vity
What Is Hormesis?
Hormesis is a biological phenomenon whereby a beneficial effect (improved health, stress tolerance, growth or longevity) results from exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses.
Examples: calorie restric?on cold temperature heat shock Radia?on germs physical stress/exercise
In other words: things that are bad in high amounts can be good in low amounts.
Why Do We Get Injured?
Red Flags For Inflammation CRP (C-Reactive Protein)
IL-6 (Interleukin) Elevated range
Omega 3 tissue concentration
Less than 60+% Omega 3 index
Less than 12-15%
Red Flags For Recovery HRV (Heart Rate Variability)
Variability decreases significantly (more on that later)
Heart Rate Resting heart rate greater than 5% & inability to maintain
normal higher heart rate during exericise
Body Mass Loss of more than 2%
Water Retention Sleep
Interrupted or constant peeing Oxygen saturation
Hydration Yellow or orange urine
Red Flags For Recovery Appetite
Soreness Constantly high or sore too touch
Low Mood state
Headache, nausea, diarrhea, sore throat, nasal congestion
Restwise for tracking?
Heart Rate Variability
Time interval between heart beats Controlled by autonomic nervous system (release of acetycholine by
vagus nerve affects hearts pacemaker cells)
Good training status and good recovery = high HRV Also trainable with and correlated to emotions, thoughts, feelings and
alpha brain waves
HeartMath EmWave2 iThlete
Bioforce HRV Restwise
Resources: The HeartMath Institute
Why Do We Get Overtrained?
Inflammatory diet sugar + processed foods
Low intake of whole food anti-inflammatories/antioxidants
Poor omega 3:6 ratio (anti:pro inflammatory)
Low quality sleep
Poor blood/lymph circulation from staying sedentary
Inadequate recovery methods
Inadequate recovery time
Lifestyle and emotional stress
Sympathetic (what you usually read about) Acute overtraining & high intensity training High cortisol & insulin, low testosterone & DHEA
Fluid retention/swelling Flight & Flight overstimulation, highly variable HRV
Parasympathetic (sympathetic fatigue) Chronic overtraining and endurance training Adrenal exhaustion (low cortisol, low insulin, low
testosterone, low DHEA)
Rest & Digest overstimulation, low HRV
If youre overtrained with VOLUME, you take naps while
If youre overtrained with INTENSITY, you cant sleep at
Ultrasound Electrostimulation Massage
Cold Laser Vibration Therapy
Acupuncture Magnesium Kinesiotape
Acute Response Methods?
Dixie Cups Ace Bandages
Ice/peas/carrots Ice Baths Chemical Ice?
110% Compression Gear coldoneinc.com icewraps.net thermotekusa.com ACE
Post-acute period Warm-up
Sound waves --> vibra?on --> heat Scar ?ssue break-up Expense Efficacy?
Electrical current Contrac?on --> heat/blood flow Accuracy/pad placement Not TENS Combine with Ice
Blood flow/relaxa?on Adhesions/scar ?ssue Prac??oners
Local sports clubs/teams Angieslist.com Ncbmb.org
Foam Roller/S?ck Foam Roller must be hard (i.e. Rumble Roller)
#5: Cold Laser
Non-heat producing light laser AKA infrared Circula?on/heat Vetrolase.com Coldlasertherapy.us Infrared Spas?
Increase growth hormone
#5: Cold Laser (con?nued) 1. It seems that mul? wave lengths do make a difference, in that some are more effec?ve with some injuries while others are beber for different injuries.
2. A real conflict exists over power and technology.
3. Seems that the research is more plen?ful for low power, but there might be reasons for that-- availability and who was funding the study.
4. Frequency that the laser is switched at - seems that the jury is s?ll out on that one.
5. Most combine infrared and high wave lengths, and they too show posi?ve effect.
6. Cost's seem to have an extreme range - $800 for a high portable hand
held to $12,000 for a professional unit.
7. Nicer models have pulsed and have e-s?m, and also will find areas of inflamma?on.
8. To get any of these ones that require a prescrip?on all you have to say is that it is for your cat.
#6: Vibra?on Therapy
Blood flow/hormonal response Plates/plamorms/handheld
Turbosonicusa.com Vibeplate.com Powerplate.com
Blood flow/decreased inflamma?on/endorphins
Licensure important Acufinder.com www.aaaomonline.org
Blood flow Vessel constriction/dilation Convenience Pads/sleeves/wraps
Mimic skin elas?city Lio skin from soo ?ssue Blood flow/lymph drainage Rocktape, Spidertech Kinesiotaping.com
Injec?on of irritant Dextrose (sugar water), cod liver oil, lidocaine, glycerol
Re-ini?ates inflammatory process
Chronic pain management
Increased oxygen uptake Myosin phosphoryla?on Mild heat shock protein s?mulus
Blood flow Use over injured area, north pole face up, 15-20 min
Use for sleep Recovery mode
Recovery Nutrition Anti-inflammatory diet
Sugar --> acidity --> inflammation Avoid nightshades, processed meats, processed fats, vegetable oils Avoid cereals, grains, and refined or processed sugar
Eat dark skinned fruits/vegetables Pomegranates, cherries, blueberries, plums, artichokes, spinach and
Salmon, mackerel Nuts (if also taking omega 3s)
Walnuts, almonds, pecans, pumpkin seeds, and flaxseeds
Green tea High intake of greens/alkaline foods
Cherry juice, ginger, turmeric, curries
Proteolytic Enzymes Fish Oil Iron
Glucosamine Chondroitin Plants/herbs (valerian, cherry juice, turmeric, curcumin,
ginger, garlic, etc.)
#1: Vitamin C
Collagen/connec?ve ?ssue forma?on Enzyme ac?vity An?oxidant 1-2g whole food source
Solar Synergy LivingFuel SuperBerry
Risk Gut discomfort Sugar
#2: Proteoly?c Enzymes
Trypsin/Chymotrypsin/Papain/Bromelain An?-inflamma?on, Protein diges?on, Protein ac?va?on
Empty stomach Examples
Wobenzymes Recoverease Pineapple/Papaya
Quick Time a nd a decompre ssor
are n eeded to se e this picture.
#3: Fish Oil
High Omega 6:Omega 3 Eicosanoids
Prostaglandins/cytokines Cell membrane/growth/delivery Use triglyceride form
Carlsons LivingFuel SuperEssen?als
Others Flax/Hemp Udo 3-6-9
Ferri?n/injury correla?on Hypoxia -> fa?gue -> injury Esp. for females Risks
Stomach Upset Toxicity
Meat, poultry, fish, eggs, dark veggies
Ferri?n pyrophosphate Floradix
#5: BCAAs or AAs
Leucine, isoleucine, valine Decreased inflamma?on/inflammatory markers
Examples: Recoverease (also includes proteoly?c enzymes) Protein powders Methionine/cysteine/glutamine
Ingredients: Curcumin Phenyalanine Boswellia Nattokinase
Alternative to NSAIDs
#7: Glucosamine Chondroi?n
Components Amino sugar/car?lage forma?on + repair Carbohydrate/water reten?on, elas?city, enzyme inhibi?on
Risks Blood pressure Shellfish allergies Efficacy?
Combine Proteoly?c Enzymes Example: Capraflex
What About NSAIDs?
Inhibit Prostaglandin/pain Quick relief Effective (but not advised) for acute use
Problems Inhibit healing long term Gut/ulcer/stomach irritation Liver/kidney toxicity
Example Recovery from Injury