Two Oceans: 5 tips to help you recover better
Good luck to all our Athletes preparing for the 2019 Two Oceans Ultra and Half-Marathon this coming Easter Weekend.
If you are struggling with a pre-race niggle or muscle tightness, please do book a treatment with us as soon as possible.
Delayed onset muscle soreness (DOMS) is a common problem after exercise and sport events which can interfere with training and activities of daily living. Markers such as Creatine kinase (CK) will be found in the blood at this time. DOMS occurs approximately 24 hours after exercise and peaks at 48 hours and may persist for up to 5 – 10 days. DOMS is believed to be part of the initial stage of the muscle healing process. The repetitive eccentric muscle contractions are responsible for muscle soreness.
Post-race, here are five evidence-based things you can do to help with muscle recovery:
- Massage
It has been found that a single 20 minute session of immediate post-race massage and pneumatic compression does provide less muscle pain and soreness compared to lying down. A sports massage done 2 hours after eccentric exercise, will reduce delayed onset muscle soreness (DOMS). Massage enhances blood flow that increases oxygen delivery to injured tissue that contributes to healing. Sports Massage can also reduce the presence of oedema in muscles that can reduce muscle soreness. - Ice application
It has been found that application of ice reduces muscluloskeletal pain and spasm, but also decreases nerve conduction velocity. So application of ice did not improve the performance of the muscle, but it did create the perception that the muscles felt better by altering of the immune system. - High speed voluntary muscle contractions
High speed voluntary muscle contractions have been found successful to decrease delayed onset muscle soreness (DOMS) and assist normal muscle function. - Stretching
Muscle length gains can be maintained for up to 24 hours after static stretching. - Action Plan
Start with fast concentric isometric muscle contractions after the event that consist of 20 reps, 6 sets per leg with 3 minute rests in between. To be performed within minutes after the event. As soon as possible.Passive stretches of muscles 3x 30 seconds for each muscle after the event.Use of light Effleurage, petrissage and shaking massage techniques within 2 hours post event.Ice application or ice-massage for 5min to reduce the sensation of pain and to provide comfort. Although this will not improve the muscle function, you may feel less pain. (Remember – do not stretch a cold muscle).Studies are based on average findings, so try out the different recovery approaches that have been proven beneficial, and if you are still in pain and not recovering as-expected, please book an appointment with us so we can get you back to full function as soon as possible.
