July, 2013

Kinesiotape: Multi-colored and Multi-functional

July 29, 2013

2012 Hollister Rodeo Medical Tent - Photo by Cheyenne Dietrich

2012 Hollister Rodeo Medical Tent
- Photo by Cheyenne Dietrich

I was skeptical…really, really skeptical. When I was a chiropractic student, we had several nationally-recognized sports medicine physicians present on when and how they would use this flexible, colorful tape. My peers sat there in awe of the extensive list of famous athletes name dropped who recovered from their injuries with the help of this simple fabric. This was immediately after the 2008 summer Olympics when Kinesiotape stood out and became the most Googled term from the Games (Everyone wanted to know what was on Kerri Walsh’s shoulder). After dozens of hours of workshops explaining the science and protocols for proper tape usage I was still hesitant about implementing it. Flash forward to one of my first patients out of school. He had a history of five shoulder dislocations in a span of four years. I had him begin several rehab exercises that I assumed were gentle enough but he noticed pain and clicking with instability when performing his routine. I thought about how there was no way we were going to make any progress if he could not follow the program I wrote out for him. Then, out of the corner of my eye was a roll of kinesiotape I had kept. It was still sealed in its plastic wrap, neglected for more than a year. Despite having no intention of ever using the product I still remembered the taping protocol for shoulder support. I thought I’d give it a try and after laying down the application I sent him home hoping that it would stick for more than a night. The next week he came back praising how it was the first time in years that he didn’t feel apprehensive about shoulder movements as he felt more stable (and the tape stuck for the entire week). It had served like a crutch to him and it allowed for his shoulder joint to sustain a greater load within its limits. At the end of his treatment program it got to the point where I forgot during one visit which side was his symptomatic one. His bad shoulder was as strong as, if not stronger, than his non-injured side. Patient: “That tape really helped me with my shoulder exercises. Do you use that pretty often on others?” Me: “Not quite, but I will…” Kinesiotape was designed by a dual chiropractor-acupuncturist in Japan named Kenzo Kase in 1979. He has his own company that produces the tape but there are dozens of other brands that have sprung out there with their unique designs and approaches to using the product. One of the hallmarks of kinesiotape is the elastic property. The brand I use is built to withstand 180% stretch without falling off. The material is made of a mixture of cotton and polyester with acrylic used as the adhesive. Depending on how active you are and if you participate in a contact sport, it can last from 3-5 days. The only side effect is skin irritation with those with increased skin sensitivity. In order to fully explain the effect of kinesiotape we have to go over some basic skin functions. Skin is a separate organ system in itself known as the “integumentary” system. That being said it is more complex than just a thin layer that protects your internal structures from the outside world. The surface is flush with sensory receptors that constantly communicate with your brain. For example, a house fly descends on your forearm and that sensation is sent to your brain which says, “This is a fly”, which then travels back down the arm where you respond by trying to shake the insect off. There are specific receptors (“mechanoreceptors” to be precise) for different types of input. The Pacinian corpuscle detects vibration and pressure, Meissner’s senses light touch, Merkel’s for pressure and texture, and finally Ruffini’s for sustained pressure. Kinesiotape uses this physiological process to its advantage by acting as a pain reducer. Depending on the type of injury, the tape is pre-stretched over the area of discomfort. This pre-tension, as opposed to simply laying the tape down flat, stimulates those mechanoreceptors to fire. With the way we are wired, there is only so much information that the brain can process instantaneously. Thus, the site of injury causing pain and the area of skin covered by tape are essentially competing for the brain’s attention. This is similar to a child clenching his teeth and tensing his facial muscles before getting a shot in the arm. He’s unconsciously trying to create a stimulus greater than the needle penetrating his skin. With the tape on, the brain is pre-occupied with the sensation of the mechanoreceptors and less the nociceptors that are sending pain signals to the brain (Specifically in the insula, the anterior cingulate cortex, and the prefrontal cortex).

SkinFascia-WoTapeSkinFascia-WiTape

The skin without and with tape applied. - Courtesy of RockTape

Delving more into the structural effect, there are several layers we have to keep in mind. Beginning from the exterior surface you have your skin (epidermis and dermis), fascia (which is a layer of fibrous, connective tissue), then a space containing nerves and your circulatory system followed by muscle below. Putting a stretch on the tape will lift the skin depending on how much tension is placed. In response, this lifts the fascia which decompresses the vessels underneath. This is beneficial in that it reduces swelling to a region. With the amount of fluid leakage to injured tissue, there is often a backup compounded by adhesions and scar tissue. Because of this, this is why people find it difficult to move an injured area because it is restricted from all this excess buildup of fluid and tissue (In addition to pain, etc…). Swelling has its own unique application in the kinesiotape world. You may have seen what appeared to be a spider web pattern on an athlete with an acute injury. The idea behind this is to create a vacuum effect by alternating areas of high and low pressure. This taping pattern combined with the amount the patient is able to contract the muscle underneath will aid in pumping fluid out of the region. One of the main reasons I use kinesiotape is for support. Think along the lines of a brace only that it is more flexible and has very little restriction. More often than not an injury will involve a certain degree of tearing in the muscle, supporting ligaments, tendons or a combination of them all. With that comes a loss of function and coordination to the area. For example, lets say a sprinter strains his hamstring at the end of the race. The next day he has a slight limp and has restrictions with straightening his knee and flexing his hip due to pain. Applying kinesiotape to the affected hamstring and into those movement patterns will decrease the demand on the muscle since the tape is mimicking the motion through stretch and recoil. It serves a role similar to what a spotter is to a weightlifter. If you’ve ever worn a compression shirt, shorts or socks, you may have an idea of what this feels like. Of course there are factors that influence this effect such as location (upper vs lower extremity), injury severity, and so forth. Even though kinesiotape has been in existence since the early 1980’s, it still lies in its infancy stage. There remains questions such as conditions it has a greater or lesser effect on, what application works best for a given condition and further explanation of the neurophysiological effect. Personally, it is an area that I have a research interest in and hope to have a study published in the near future. - Dr. Jeffrey Chan, DC, CSCS, ART

 References

Bassett, K.T., Lingman, S.A., & Ellis, R.F., (2010). The use and treatment efficacy of kinaesthetic taping for musculoskeletal conditions: a systematic review.  New Zealand Journal of Physiotherapy; 38 (2): 56-62. Castro-Sanchez, A.M., Lara-Palomo, I.C., Mataran-Penarrocha, G.A., Fernandez-Sanchez, M., Sanchez-Labraca, N., & Arroyo-Morales, M. (2012).  Kinesio Taping reduces disability and pain slightly in chronic non-specific low back pain: a randomised trial. Journal of Physiotherapy; 58: 89-95. Chen, C., & Lou, M. (2008).  Effects of the application of Kinesio-tape and traditional tape on motor perception. British Journal of Sports Medicine; 42: 513–514. Firth, B.L., Dingley, P., Davies, E.R., Lewis, J.S., & Alexander, C.M., (2010).  The effect of kinesiotape on function, pain, and motorneuronal excitability in healthy people and people with Achilles tendonopathy. Clinical Journal of Sport Medicine; 20 (6): 416-421 Gonzalez-Iglesias, J., Fernandez De-Las-Penas, C., Cleland, J., Huijbregts, P., & Del Rosario Gutierrez-Vega, M., (2009).  Short term effects of cervical kinesio taping on pain and cervical range of motion in patients with acute whiplash injury: A randomised clinical trial. Journal of Orthopaedic and Sports Physical Therapy; 39 (7): 515-521. Nijs, J. PT, MPT, PhD, Daenen L., PT, MSc, Cras P., MD, PhD, Struyf, F. PT, MSc, Roussel, N. PT, MPT, PhD, Oostendorp, R., PT, MPT, PhD. Nociception Affects Motor Output: A Review on Sensory-motor Interaction with Focus on Clinical Implications. Clinical Journal of Pain: 2012; 28: 175–181 Paoloni, M., Bernetti, A., Fratocchi, G., Mangone, M., Parrinello, L., Del Pilar Cooper, M., Sesto, L., Di Sante, L., & Santilli, V. (2011).  Kinesio Taping applied of lumbar muscles influences clinical and electromyographic characteristics in chronic low back pain patients. European Journal of Physical Rehabilitation Medicine: 47: 237-44 Williams, S., Whatman, C., Hume, PA., Sheerin K. (2012).  Kinesio Taping in Treatment and Prevention of Sports Injuries: A Meta-Analysis of the Evidence for its Effectiveness. Sports Medicine: 42(2):153-64.
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How Good is Your Bike Fit?

July 7, 2013

Sample Saddle Pressure Data

Sample Saddle Pressure Data

Press Play Analysis and Innersport are proud Massage Tent Sponsors for the Fast Freddie Gran Fondo on August 17th!

How Good is Your Fit?

We are also offering FREE Bike Fit testing at the post-ride Expo.  Must be registered for the Fast Freddie Gran Fondo to take advantage of the free offer.

To learn more about our cycling analysis and bike fits, click here!

 
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Fast Freddie’s Gran Fondo Training Rides

July 7, 2013

Join Oakland Tri Club on Fast Freddie's Gran Fondo Training Rides!

Oakland Triathlon Club will be hosting Fast Freddie Gran Fondo Training Rides in July and August.  Please see the schedule and sample routes below.  All rides start at Innersport.  Please bring plenty of water and food.  Helmets required!    Check back often as routes/dates/times may change. Want more training rides?  Join Oakland Tri Club to join club members for rides during the week and impromptu rides.  All levels welcome!   Sunday, July 21 at 8AM.    About 50 miles.   About 5,000 ft of climbing. START:   Claremont outer parking lot- adjacent to the Tunnel Road entrance (prior to passing the ticket booth). Parking: This parking lot is reserved for employees. As such, parking here is not permitted (you will be ticketed). Riders can either park on-site at the Claremont (paid parking) or use street/neighborhood parking (free of charge). Tunnel Rd. to Skyline.  Right on Redwood Rd.   Right on Seven Hills.   Right on Lake Chabot Rd.  Right to stay on Lake Chabot Rd.  Turns into Estudillo ave.  Right on Foot hill.  (good lunch/coffee stop).    Right on 106th.  Straight onto Golf Links Rd.  Left on Elysian Fields Dr. Right on Keller. Left on Skyline.  Right on Grizzly Peak.  Left on Claremont. Approx example of Route:  http://app.strava.com/activities/3167081   (We deviate a bit from this route.)   Sunday July 28 at 8AM  Ride leader:  Justin Green About 70 miles.  About 5,500 ft of climbing. Start at INNERSPORT:   1250 Addison St. Suite 102, Berkeley, Ca 94702   Free street parking. Up Claremont.  Right Grizzly Peak.  Left on Skyline.  Left on Pinehurst.  Left on Canyon.  Right on St. Mary's.  Right on Glenside Dr. Stay on Reliz Station Rd.  Right on Olympic Blvd.  Right on Newell.  Right on Lilac.  Right on Lancaster.  Left on Castle Hill.  Right on Danville Blvd.  Right on Railroad Ave.  Stop at Danville Peets for coffee/snack/lunch.  Head back on Railroad Ave. Left on Danville Blvd.  Left on Castle Hill.  Right on Lancaster. Left on Lilac.  Left on Newell.  Left on Olympic.  Right on Pleasant Hill Rd.  Left on Reliz Valley Rd.  Turns into Alhalmbra Valley Rd.  Stay Right on Alhambra Valley Rd.  Left on Castro Ranch Rd.  Left on San Pablo Dam Rd.  Right on Wildcat Canyon.  Left on Grizzly Peak.  Right down Claremont. Approx example of route:  http://app.strava.com/activities/3827646    (We deviate a bit from this route.)   August 3 at 8 AM  *WOMEN ONLY RIDE* (sorry boys...)  Ride Leader Christina About 50 miles.   About 5,000 ft of climbing. START at: Claremont outer parking lot- adjacent to the Tunnel Road entrance (prior to passing the ticket booth). Parking: This parking lot is reserved for employees. As such, parking here is not permitted (you will be ticketed). Riders can either park on-site at the Claremont (paid parking) or use street/neighborhood parking (free of charge). Tunnel Rd. to Skyline.  Right on Redwood Rd.   Right on Seven Hills.   Right on Lake Chabot Rd.  Right to stay on Lake Chabot Rd.  Turns into Estudillo ave.  Right on Foot hill.  (good lunch/coffee stop).    Right on 106th.  Straight onto Golf Links Rd.  Left on Elysian Fields Dr. Right on Keller. Left on Skyline.  Right on Grizzly Peak.  Left on Claremont. Approx example of Route:  http://app.strava.com/activities/3167081   (We deviate a bit from this route.)   August 4 at 8AM  Ride leader:  John About 40 miles.  About 3700 ft of climbing. START at Claremont outer parking lot- adjacent to the Tunnel Road entrance (prior to passing the ticket booth). Parking: This parking lot is reserved for employees. As such, parking here is not permitted (you will be ticketed). Riders can either park on-site at the Claremont (paid parking) or use street/neighborhood parking (free of charge). Up Claremont.  Right on Grizzly Peak.  Left on Skyline.  Left on Redwood Rd.  Left on Pinehurst.  Right on Skyline.  Right on Grizzly Peak.  Right on South Park Dr.  Left on Wildcat Canyon.  Left on Grizzly Peak.  Right on Claremont. Approx. example of route:  http://app.strava.com/activities/59841974   (We deviate a bit from this route.)  
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New Running Technique and Strength Program!

July 3, 2013

 

How efficient is YOUR running technique?

Do you want to learn which exercises will help give your running a boost?

Is your desk job ruining your running career?

Do you have Dead-Butt Syndrome?

Innersport is proud to announce our  new Running Technique and Strength Program starting this August.  This is no ordinary running class.  Along with a pre and post video, we will be doing pre and post surface EMG data collection to determine efficiency!   Hurry to take advantage of our introductory price.  Space is limited to ensure proper attention is given to each athlete.  This class is for ALL levels of running, from no experience, weekend warriors, high school cross country, to elite runners.

The Details

When:   Tuesdays and Thursdays for 3 weeks starting August 1 at 6:30PM What:  Tuesday Strengthening and Mobility Class and Thursday Technique Class and Drills - 45 minutes per class Cost:  Introductory price $525/person.   (One sEMG/video analysis is $225 alone...  so this is a great deal as you get TWO, plus 6 classes and Y-balance test.) Includes:  Pre/Post video, EMG, and Y-balance Test.  You get the videos, EMG, and Y-balance data.  Specific exercises and videos tailored to you based on your video, emg, and y-balance test findings. sEMG is the most scientific way we can determine how muscles are firing during running.  We have learned that runners are phenomenal cheaters even when they appear to have a perfect running form.  Through sEMG, we learn how runners compensate and have asymmetrical firing patterns, leading to energy leaks, injuries, and sub-optimal performances.  With this information, we are able to prescribe specific exercises to correct dysfunction which allows the runner to become much more efficient.

Click here to learn how we use sEMG for runners.

Where:  Innersport Chiropractic, Ltd.    1250 Addison St. Suite 102, Berkeley, CA 94702   510-883-1126 To Do:
  • Click the "Buy Now" button above to reserve your place and register.
  • Sign up for a Pre-video analysis on July 20th by calling 510-883-1126 and speak with Alana.
  • Prepare to run faster, stronger, and longer!
Who:
Jess treating Natalie

Dr. Jess treating at Ironman Kona Championships

Dr. Jessica Greaux, DC, ART Dr. Greaux has been videotaping and educating runners since 2003.   She has treated Olympic, Olympic qualifiers, Professional, and Elite runners using video analysis, sEMG, ART, and rehabilitation exercises.  A lifelong lover of the sport, she has learned which biomechanical faults or dysfunctions cause injury, reduce performance, and cause inefficient running.  Her experience and expertise has also given her the opportunity to travel with the Cal Track and Field Team as well as being one of the first chiropractors to work in the Cal Training room.  
Dr. Jeffrey Chan

Dr. Jeffrey Chan

Dr. Jeffrey Chan, DC  Dr. Jeffrey Chan is a sports chiropractor that specializes in treating runners. His experience spans back to being a part of track and cross country teams from high school, college and currently competing in open track races. Dr. Chan's past teammates and patients include World Championship and Olympic Trials qualifiers on the track and marathon. He has also coached beginner and intermediate runners as a part of Team Challenge. Dr. Chan has certifications as a strength and conditioning coach as well as a corrective exercise specialist among others. He looks forward to helping you prevent injuries and excelling in competition whether your goal is to set a personal best or become elite  
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Party with Fast Freddie

July 2, 2013

Freddie wins his fourth National Championship

Freddie wins his fourth National Championship

Please join us on July 23rd for an evening with 4-time National Road Race Champion Fast Freddie and author Patrick Brady for a book signing and Gran Fondo Registration.
  • Meet Fast Freddie at his new community space
  • Learn about the Fast Freddie Foundation and the Osborne Family Foundation and help kids get on bikes
  • "Why We Ride" signed by author Patrick Brady
  • Learn about Oakland Tri Club and training rides for the Gran Fondo
  • Hang out with your fellow cyclists and triathletes
  • Take a picture with Freddie's winning bikes and kits
  • Check out the new fit bike and saddle pressure sensors
  • Enter to win a free bike fit (value $350), Michael Lewis' autographed books, FF arm warmers, and more!
  • Sign up for the Gran Fondo in August to bike the beautiful (and sometimes challenging) East Bay
  Details:   When:   July 23rd, 6-9PM Where:  Fast Freddie Community Space:   160 41st Street, Oakland.   AT Piedmont Ave.  Entrance to building faces Citibank parking lot/driveway. Raffle:  We will draw the raffle around 8PM.  Must be present to win.  Sign up for the Gran Fondo that night and you get TWO raffle tickets.  Already signed up for the Gran Fondo?  Print out your registration confirmation and bring it with you to the party. Why:   The Fast Freddie Gran Fondo is an east bay cycling event fundraising for the Fast Freddie Foundation and the Osborne Family Foundation.  Your registration dollars go to helping kids get on bikes to adopt a healthier lifestyle.  "The mission of Fast Freddie Foundation (FFF) is to inspire and provide young people with the tools to achieve personal successes by utilizing life skills learned through cycling.  We encourage a commitment to education and a healthy lifestyle through physical activity."  From the Osborne Family Foundation website:  "We want to create cycling heroes. Racers who are examples for other kids struggling with poverty or problems at home or just looking for meaning in life. And we want to restore the honor of the sport." Registration:  You can register  for the Fast Freddie Gran Fondo (August 17th) before the party or AT the party.  Remember teams of six get a discount.  Kids ride is FREE!  If you are registered for the event (either before the party or at the party) you get 2 raffle tickets! Who:   Fast Freddie Rodriguez  Freddie Rodriguez was born in Bogota, Colombia, raised in Los Angeles and currently resides in Berkeley, CA.   You may have seen him training in the East Bay hills, always returning a wave, smile, or hello.  Fast Freddie supports many youth organizations in the bay area including: Team SwiftNorCal High School Cycling LeagueNational Interscholastic Cycling AssociationBay Area Outreach and Recreation ProgramSpecialized Junior Development ProgramTieni Duro Junior Cycling DevelopmentBikes for TotsDreams To WheelsEast Bay Bicycle Coalition. He started the Fast Freddie Foundation to give kids the same opportunities that he had through cycling.  The mission of his foundation is to inspire and provide young people with the tools to achieve personal successes by utilizing life skills learned through cycling.  The Foundation encourages a commitment to education and a healthy lifestyle through physical activity. Freddie has been in the professional peloton since 1995. He has raced with some of the top international teams such as Mapei-Quick Step, Domo-Farm Frites, Davitamon-Lotto and currently races for the U.S. domestic team Jelly Belly. He was well known for his lead out ability, especially as he guided his Davitamon-Lotto teammate Robbie McEwen to many wins. Some highlights of his career:
  • He has started in all three grand tours.
  • Won stage 9 of the 2004 Giro d’Italia
  • Won Green points jersey in 2000 Tour de Suisse.
  • Won Green points jersey in 2006 Tour de Georgia
  • Has won a record four U.S. National Road Championships, 2000, 2001, 2004, 2013
Freddie now spends his time helping kids get on bikes through the Fast Freddie Foundation, racing for Jelly Belly, and with his family in Berkeley, CA. To see more of his impressive accomplishments, click here.  
Author and Cyclist Patrick Brady

Author and Cyclist Patrick Brady

Patrick Brady    Patrick Brady has been an active cyclist for more than 20 years. He's worked in bike shops in Tennessee and Massachusetts, neutral support and for the Junior National Team. He has raced road, off-road and cyclocross. Patrick has written for Red Kite PrayerDirt RagBicyclingVeloNews, Bicycle Guide, Outsidepeloton magazineBike MonkeyPaved and Road Bike Action, and occasional contributor to Slowtwitch and the trade publication Bicycle Retailer and Industry News. His current book, Why We Ride, "is a different sort of cycling book, one that takes the cycling jones and spit-shines it so that it reflects why so many of us stick with the bike even as other elements of our lives may change. It’s a book that asks why we’re willing to get up early, to ride in the cold, the rain, even the cold rain, and somehow count that as a good time."    To learn more about the book, click here.   Watch: YouTube Preview Image
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Icing: Re-thinking When and Why for Post-workout Recovery

July 1, 2013

By Dr. Jeffrey Chan, DC, CSCS, ART 10milewarmup The first big heat wave of the summer has come on strong these past few days. Just ask the Oakland Triathlon Club which pulled off some outstanding performances despite baking under the confines of Shadow Cliffs Park (which was noticeably lacking in tree cover). Speaking of outstanding performances, the Western States 100 Mile Endurance Run took place this past weekend. That’s no typo, 400 runners made the trek from Squaw Valley to Auburn with the winner crossing the line in 15 hours and 17 minutes in triple digit temperatures. That being said, I thought this would be a perfect time to cool things down and talk about icing. Looking back to our days when we were kids we were the most susceptible to falls, trips, sharp objects and just running into all things hard. The instant one of these mishaps occurred our mothers were there with a bag of ice waiting to slap it on. It’s been interesting to see on my end what I thought the effect ice provided has changed over the years. “Magical cure” went out the door quickly when I fell off my bike in kindergarten and the contusion on me knee lingered for eternity. Bruise prevention and pain reduction were mainstays for much of my youth sports days. Just as important was watching one of my favorite athletes, Greg Maddux, ice his arm immediately after games to “speed up recovery” as the announcers would say. I never really questioned the process behind it all beyond these terms. When I got to college I had access to a whirlpool as a member of the track team. I would submerge myself from the waist down in 50 degree water after interval days and longs runs. As I sat there in cold misery I believed that lactic acid and other exercise byproducts were being flushed away and I’d be able to run on relatively, fresh feeling legs the next morning. Some days I felt this effect and others I did not. There were also times when I wasn’t able to make it into the training room due to a class or project. I also had mixed results of sore and not-so-sore days when I missed my ice bath days. Despite this variance I still tried to make it in as often as I could. Years later after looking back at my training logs, trying to figure out why some days I had more “pop” in my legs than others, I decided to look for research studies that vindicated the effectiveness of ice baths and cryotherapy in general for workout recovery. The results were more sporadic than I thought. A paper done by Ascensao et al. in 2011 measured markers for inflammation and muscle damage. They also collected data on maximal muscle strength and peak jump ability in increments of 30 minutes, 24 hours and 48 hours post cold water immersion compared to the control which submerged in room temperature water. It turns out both groups still maintained the same amount of strength decreases and overall muscle soreness. The cold water group did however have an advantage in decreased soreness in several individual muscle groups. Peiffer et al. (2009) published a study that found a negative effect on neuromuscular function in cyclists while Pointon et al. (2012) witnessed decreased maximal voluntary contraction in those who were in a cold tub compared to a control that performed active recovery. In the past few years, experts in the field have reviewed this subject matter and challenged the idea of icing, specifically addressing the inflammatory process. Immediately after you finish a hard interval session or race your body begins the repair process (and inflammation begins). The muscles that you expended the most now resemble sites of a busy construction zone on a cellular level. The blood vessels in the affected areas dilate to allow easier access and are more permeable for cells that repair, promote growth, clot and fight infection among other responsibilities. When you throw ice on an area or sit in a cold tub, this whole system slows down dramatically in response to the low temperature. This can be analogous to taking a decongestant when you have the flu. Mucous production is your body’s way of gathering germs internally and secreting them externally. Taking Dayquil early on may slow down or inhibit your immune response to the flu virus. That numbing feeling and decreased muscle ache after icing is similar to your cold medication allowing you to function without being chained to a Kleenex box. Both ways your body has some work to do and you are likely standing in its way in exchange for temporary relief. There is also mention on how ice baths can impair the adaptation process. Just as how the basis of exercise is to stress the body and allow it to adapt resulting in increased strength and endurance, so is how the recovery process works too. The more you train, the more effective and efficient your body becomes at mending itself. This is important for athletes in competitions that leave little time for rest. For example, competitors in the 1500 meters in track have to race three times in a span of five days in a championship meet. If you are able to simulate this scenario in your training cycles, it would be less taxing as your body would be more familiar with this demand. So what to make of all of this? You don’t have to stop everything and change your current routine. As you can see, we have mixed results in studies conducted thus far. It was however interesting to find a recovery method that I once thought was the gold standard and discover it was not so. Steve Magness, a coach of several elite distance runners, suggests ice baths the day after your hard sessions. That way, the repair process has time to kick in and you won’t interfere with it as much. Keep in mind that there are Foam Rolling Jesscountless factors that contribute to recovery in general such as your biomechanics, training program, muscle imbalances, self-care (foam rolling), experience, diet, etc…As you can tell, it’s very hard to narrow down exact causes. Also as a reminder, I didn’t discuss actual injuries and you should ice as needed in that scenario. In closing, one of the best things you can do the day after a strenuous workout is to keep moving (especially the muscle groups that are sore the most). If you raced a 10k, go for a 10 minute jog around the block. Go for the stairs instead of the elevator at work. You’ll start to loosen up as the day goes by. Jeff References Ascensao A, Leite M, Rebelo AN, Magalhaes S, Magalhaes J. Effects of cold water immersion on the recovery of physical performance and muscle damage following a one-off soccer match. J Sports Sci. 2011; 29 (3): 217–25. Peiffer JJ, Abbiss CR, Nosaka K, Peake JM, Laursen PB. Effect of cold water immersion after exercise in the heat on muscle function, body temperatures, and vessel diameter. J Sci Med Sport. 2009; 12 (1): 91–6. Pointon M, Duffield R, Cannon J, Marino F. Cold water immersion recovery following intermittent-sprint exercise in the heat. Eur J Appl Physiol. 2012; 112 (7): 2483–94.
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