For high-level athletes, training is a full time occupation. Athletes competing in international competition are in the “training to win” stage of the Long Term Athlete Development model. During the training to win stage, it is not uncommon for athletes to spend up to six hours per day in training. With such extreme measures being taken to ensure optimal performance in competition, equally extreme measures need to be taken in order to avoid injuries and recover for each training session.
Ice Water Immersion
Cryotherapy is the use of low temperatures in medical therapy. During intensive periods of competition where the athlete has numerous events over the course of multiple days, the enhancement of recovery may provide a competitive advantage. Ice-water immersion is emerging as a popular modality among athletes. Immersion in cold temperatures may cause changes in the body such as:
- Intracellular-intravascular fluid shift
- Reduction of muscle edema
- Increased cardiac output
- Nutrient distribution
- Removal of fatigue byproducts
- Reduction in the feeling of fatigue
Although the theory behind ice water immersion is well-versed and sounds very reasonable, scientific data is not conclusive on whether it is a good recovery modality or not.
Yamane et al. studied the immersion in cold water versus being kept at room temperature after training to determine if ice water immersion is a beneficial recovery modality. Results from this study concluded that increase in artery diameter and hyperthermia were essential for training effects such as myofiber regeneration, muscle hypertrophy and improved blood flow to be observed. Ice-water immersion attenuates these factors and therefore may be disadvantageous for training.
Sellwood et al. randomized volunteers to three, 1 minute immersions in a bath at 5 degrees Celsius, or at 24 degrees Celsius. The results of this study concluded that ice water immersion was not an effective protocol for decreasing markers of delayed onset muscle soreness.
Contrast Therapy
Although some studies refute the benefit of ice water immersion therapy, a similar modality known as contrast therapy has been shown to be more effective. Contrast therapy involves alternating immersions between cold and hot temperatures.
Lactate production is evident during training for sport. The amount of lactate produced is dependent on the intensity of the exercise and length of recovery intervals. Contrast therapy would be a beneficial recovery modality if it aided in the removal of lactate and metabolic byproducts from intense exercise.
Research by Hamlin showed that there is a substantial reduction in blood lactate concentration and heart rate during contrast therapy. Hamlin concluded that the use of contrast therapy was an effective modality in hastening the decrease of blood lactate levels post-exercise.
Implementation of Contrast Therapy
- Common practice to use a time ratio of 3:1 or 4:1 heat immersion to cold immersion.
- Water temperature at 12-15 degrees Celsius for cold immersion.
- Water temperature at 37-43 degrees Celsius for heat immersion.
- Treatment should last for 20-30 minutes.
- Treatment should end with cold immersion to excite Central Nervous System and encourage vasoconstriction.
Self Massage
During the cool down period after intense anaerobic exercise, the removal of metabolic byproducts, increase of suppleness and flexibility of the muscle tissue and the fluid balance of the cell have all shown to be factors in delayed onset muscle soreness. DOMS has been known to be a detrimental factor to performance; with elevated rates of perceived muscle soreness comes decreases in flexibility, which leads to deviations in technique and movement mechanics. The use of self massage has been popularized within the fitness industry over the last five years.
The rationale behind self massage techniques is based off of stimulating autogenic inhibition. Within the musculotendinous juncture lies the golgi tendon organ (GTO). The GTO is a mechanoreceptor that senses alterations in muscular tension. When tension increases to a point where there is a high risk of injury, the GTO senses this change and signals the muscle spindles to relax the muscle in question. During self massage, the foam roller acts as an implement for providing tension to the muscle, which stimulates autogenic inhibition and allows for more range of motion in the muscle.
Morales et al. sought out to determine the effects of myofascial release after high-intensity exercise. 62 healthy individuals performed 30 second Wingate tests. After the completion of Wingate tests, the subjects were randomly assigned to myofascial release or a placebo treatment for a 40-minute recovery period. At the conclusion of the study myofascial release favors the recovery of heart rate variability and blood pressure after high intensity exercise.
Fama et al. evaluated the acute effect of self massage and a dynamic warm up on strength, power and reactive power using lower extremity plyometric movements. Results of the study conclude that foam rolling was not recommended prior to physical activity requiring increased neurologic activation as the foam roller warm-up was shown to decrease jump performance as the neurological demand of the jumps increased.
Implementation of Self-Massage
It is debatable as to whether or not self-massage has its place in the warm-up period before intense exercise. Alterations in the length-tension relationship of the muscle may induce an acute loss in muscle strength pre-exercise. However, following a period of self-massage with a dynamic warm-up may be beneficial in increasing performance. There is evidence that self-massage has its place in the cool down as an implement of decreasing heart rate variability and blood pressure after high-intensity exercise. Self-massage tools such as the foam roller should be used as a means of increasing range of motion through autogenic inhibition, as well as a means of decreasing HRV and BP post exercise. There may be benefits to SMR in the pre-exercise period, however more research is needed on this topic.
- 40 minute period of Self-Massage
- Manipulate tension through body positioning on foam roller
- Utilize foam roller prior to dynamic warm-up
References
Hamlin MJ. (2007) The effect of contrast temperature water therapy on sprint performance. Retrieved August 6th, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/17339133?dopt=Abstract
Myrer JW, Draper DO, Durrant E. (1994) Contrast therapy and intramuscular temperature in the leg. Retrieved August 6th, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/16558294?dopt=Abstract
Morton RH. (2007) Contrast water immersion hastens plasma lactate decrease after intense anaerobic exercise. Retrieved August 6th, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/17118706?dopt=Abstract
Yamane M, Teruya H, Nakano M, Ogai R, Ohnishi N, Kosaka M. (2006) Post-exercise leg and forearm flexor muscle cooling in humans attenuates endurance and resistance training effects on muscle performance and on circulatory adaptation. Retrieved August 6th, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/16372177?dopt=Abstract
Sellwood KL, Brukner P, Williams D, Nicol A, Hinman R. (2007) Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial. Retrieved August 6th, 2012 from: http://www.ncbi.nlm.nih.gov/pubmed/17261562?dopt=Abstract
William A. Braun and Darren J. Dutto. (2003) The effects of a single bout of downhill running and ensuing delayed onset of muscle soreness on running economy performed 48 h later. Retrieved August 6th, 2012 from: http://www.springerlink.com/content/hnbxnv8u0r846k9t/
Manuel Arroyo-Morales, Nicolas Olea, Marin Manuel Martínez, Amparo Hidalgo-Lozano, Concepción Ruiz-Rodríguez, and Lourdes Díaz-Rodríguez. (2009) Psychophysiological Effects of Massage-Myofascial Release After Exercise: A Randomized Sham-Control Study. Retrieved August 6th, 2012 from: http://online.liebertpub.com/doi/abs/10.1089/acm.2008.0253
Fama, Brian J. and Bueti, David R., “The Acute Effect Of Self-Myofascial Release On Lower Extremity Plyometric Performance” (2011). Theses and Dissertations. Paper 2. Retrieved August 6th, 2012 from: http://digitalcommons.sacredheart.edu/masterstheses/2/
