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Effect of water immersion methods on post-exercise recovery from simulated team sport exercise
Abstract
This study aimed to compare the efficacy of hot/cold contrast water immersion (CWI), cold-water immersion (COLD) and no recovery treatment (control) as post-exercise recovery methods following exhaustive simulated team sports exercise. Repeated sprint ability, strength, muscle soreness and inflammatory markers were measured across the 48-h post-exercise period. Eleven male team-sport athletes completed three 3-day testing trials, each separated by 2 weeks. On day 1, baseline measures of performance (10 m x 20 m sprints and isometric strength of quadriceps, hamstrings and hip flexors) were recorded. Participants then performed 80 min of simulated team sports exercise followed by a 20-m shuttle run test to exhaustion. Upon completion of the exercise, and 24h later, participants performed one of the post-exercise recovery procedures for 15 min. At 48 h post-exercise, the performance tests were repeated. Blood samples and muscle soreness ratings were taken before and immediately after post-exercise, and at 24h and 48 h post-exercise. In comparison to the control and CWI treatments, COLD resulted in significantly lower (p<0.05) muscle soreness ratings, as well as in reduced decrements to isometric leg extension and flexion strength in the 48-h post-exercise period. COLD also facilitated a more rapid return to baseline repeated sprint performances. The only benefit of CWI over control was a significant reduction in muscle soreness 24h post-exercise. This study demonstrated that COLD following exhaustive simulated team sports exercise offers greater recovery benefits than CWI or control treatments.
... Since no previous study has compared these three recovery strategies, the software G*Power was used to estimate a minimum sample size of 11 participants, based on the effects of CWI on muscle soreness as previously reported [27]. Considering the possible risk of drop-out, we aimed to recruit 16 participants. ...
... Massage therapy has been suggested to not provide any effect on isometric knee extensor strength after running, whereas vibrating foam rollers might improve physical performance after eccentric lower body exercise, maybe due to an increase in body temperature and blood flow [30]. If little is known about the effects of PMT on muscle strength after strenuous exercise, CWI has been widely investigated, despite suggesting conflicting results [4,27]. Indeed, although CWI could be effective after high-intensity exercise, improving muscular power, muscle soreness, creatine kinase, and perceived recovery 24 h after exercise [4], there is some conflicting evidence in terms of the effects of CWI on the recovery of strength performance compared to passive or other recovery modalities [4,27]. ...
... If little is known about the effects of PMT on muscle strength after strenuous exercise, CWI has been widely investigated, despite suggesting conflicting results [4,27]. Indeed, although CWI could be effective after high-intensity exercise, improving muscular power, muscle soreness, creatine kinase, and perceived recovery 24 h after exercise [4], there is some conflicting evidence in terms of the effects of CWI on the recovery of strength performance compared to passive or other recovery modalities [4,27]. Also, it should be noted that CWI characteristics usually differ in the reported studies, with immersion lasting between 10 and 15 min and water temperature being between 8 and 15 • C. As such, despite an individualized protocol being preferred, in our study, we used CWI conditions in line with those reported in the literature [4]. ...
Cold water immersion (CWI) and percussive massage therapy (PMT) are commonly used recovery techniques in team sports. In particular, despite its wide use, PMT has been scarcely investigated in the literature, especially regarding neuromuscular measures and in comparison with other techniques. This study aimed to evaluate and compare the acute and short-term effects (24 h) of CWI and PMT on muscle strength, contractile properties, and soreness after exercise. A randomized crossover study was performed on sixteen male soccer players (22 years, 20–27) who participated in three experimental sessions involving a fatiguing protocol consisting of a Yo-Yo Intermittent Endurance Test followed by 3 × 10 squat jumps and a wall sit for 30 s, and 12 min of recovery including CWI (10 °C water), bilateral PMT on the anterior and posterior thigh, or passive resting. Outcomes were assessed immediately after the exercise protocol, after the recovery intervention, and at 24 h. Isometric knee extension (IKE) and flexion (IKF) and tensiomyography (TMG) were assessed. Muscle soreness and fatigue were scored from 0 to 10. PMT increased strength after the treatment (p = 0.004) and at 24 h (p = 0.007), whereas no significant differences were found for the other two recovery modalities. At post-recovery, compared to CON, CWI resulted in a longer TMG contraction time (p = 0.027). No significant differences were found at 24 h. Finally, PMT and CWI enhanced muscle soreness recovery compared to passive rest (F4,60 = 3.095, p = 0.022, pη2 = 0.171). Preliminary results from this study suggest that PMT might improve isometric strength after strenuous exercise, and both PMT and CWI reduce muscle soreness perception, while the effects on TMG parameters remain controversial.
... The characteristics of the selected studies are shown in Table 1. A total of 20 studies were included in the analysis (Bosak et al., 2006;Halson et al., 2008;Ingram et al., 2009;Peiffer et al., 2010a;Parouty et al., 2010;Brophy-Williams et al., 2011;Pointon et al., 2012a;Pointon and Duffield, 2012;Rupp et al., 2012;Glasgow et al., 2014;Minett et al., 2014;Roberts et al., 2014;Takeda et al., 2014;Fonseca et al., 2016;Machado et al., 2016;Amir et al., 2017;Argus et al., 2017;Chow et al., 2018;Siqueira et al., 2018;Wiewelhove et al., 2018). And the trials were used as a primary data source for this review. ...
... The exercise protocols included football matches, rugby match simulations (Takeda et al., 2014), cycling (Halson et al., 2008;Peiffer et al., 2010a), swimming (Parouty et al., 2010), jumping (Amir et al., 2017;Siqueira et al., 2018), and running (Bosak et al., 2006;Ingram et al., 2009;Pointon et al., 2012a;Minett et al., 2014;Takeda et al., 2014;Chow et al., 2018;Wiewelhove et al., 2018). All running protocols were endurance running ones. ...
... In the present included studies, the most common body parts of CWI were submerged to the iliac crest, the legs immersed, to ensure that the lower limbs were fully submerged in the tubs. The water temperature for immersion to the iliac crest ranged from 5°C to 15°C (Pointon et al., 2012a;Pointon and Duffield, 2012;Machado et al., 2016;Amir et al., 2017;Chow et al., 2018;Siqueira et al., 2018;Wiewelhove et al., 2018), including the water temperature for immersion to the umbilicus (Ingram et al., 2009;Rupp et al., 2012). In the other studies, it was ensured that participants were submerged in the water bath, with the water immersion to the midsternal level (Halson et al., 2008;Peiffer et al., 2010a;Brophy-Williams et al., 2011;Glasgow et al., 2014;Minett et al., 2014) and shoulders (Parouty et al., 2010;Roberts et al., 2014;Takeda et al., 2014;Fonseca et al., 2016;Argus et al., 2017). ...
Cold water immersion (CWI) is very popular as a method reducing post-exercise muscle stiffness, eliminating fatigue, decreasing exercise-induced muscle damage (EIMD), and recovering sports performance. However, there are conflicting opinions as to whether CWI functions positively or negatively. The mechanisms of CWI are still not clear. In this systematic review, we used meta-analysis aims to examine the effect of CWI on fatigue recovery after high-intensity exercise and exercise performance. A total of 20 studies were retrieved and included from PubMed, PEDro and Elsevier databases in this review. Publication years of articles ranged from 2002 to 2022. In selected studies including randomized controlled trials (RCTs) and Crossover design (COD). Analyses of subjective indicators such as delayed-onset muscle soreness (DOMS) and ratings of perceived exertion (RPE), and objective indicators such as countermovement jump (CMJ) and blood plasma markers including creatine kinase(CK), lactate/lactate dehydrogenase(LDH), C-reactive protein(CRP), and IL-6 were performed. Pooled data showed as follows: CWI resulted in a significant decline in subjective characteristics (delayed-onset muscle soreness and perceived exertion at 0 h); CWI reduced countermovement jump(CMJ) significantly at 0 h, creatine kinase(CK) was lowered at 24 h, and lactate at 24 and 48 h. There was no evidence that CWI affects C-reactive protein(CRP) and IL-6 during a 48-h recovery period. Subgroup analysis revealed that different CWI sites and water temperatures have no effect on post-exercise fatigue recovery. Recommended athletes immersed in cold water immediately after exercise, which can effectively reduce muscle soreness and accelerate fatigue recovery.
... Seventeen randomized 34-37,39-47,49-52 and 4 nonrandomized controlled trials 38,48,53,54 provided data related to cold water immersion ( Table 3). The type of participants varied between studies, involving both amateur athletes of basketball (n = 1), 34,38 rugby (n = 4), 39,44,47,48 football (n = 1), 38 and other team sports (n = 4), 36,41,53,54 and professional athletes of basketball (n = 1), 51 rugby (n = 5), 35,37,49,50,52 football (n = 3), 40,42,43 futsal (n = 1), 45 and mixing team sports (n = 1). ...
... Seventeen randomized 34-37,39-47,49-52 and 4 nonrandomized controlled trials 38,48,53,54 provided data related to cold water immersion ( Table 3). The type of participants varied between studies, involving both amateur athletes of basketball (n = 1), 34,38 rugby (n = 4), 39,44,47,48 football (n = 1), 38 and other team sports (n = 4), 36,41,53,54 and professional athletes of basketball (n = 1), 51 rugby (n = 5), 35,37,49,50,52 football (n = 3), 40,42,43 futsal (n = 1), 45 and mixing team sports (n = 1). 46 The type of intervention varied among studies in terms of temperature, duration, and immersion method: (1) water temperature ranged between 5 and 10°C in 13 studies [35][36][37][39][40][41][42][43][44]49,50,52,54 and between 11 and 15°C in 8 studies, 34,41,[45][46][47][48]51,53 (2) the duration of water immersion ranged between 1 and 10 minutes in 12 studies [35][36][37][38][39][40]44,47,[49][50][51]54 and between 11 and 15 minutes in 9 studies, 34,[41][42][43]45,46,48,52,53 and (3) the immersion method was continuous in 15 studies 34,[36][37][38][39][40][41][42][43][44][45][46][47][48]53 and intermittent (ie, 2 × 5 min) in 6 studies. ...
... The type of participants varied between studies, involving both amateur athletes of basketball (n = 1), 34,38 rugby (n = 4), 39,44,47,48 football (n = 1), 38 and other team sports (n = 4), 36,41,53,54 and professional athletes of basketball (n = 1), 51 rugby (n = 5), 35,37,49,50,52 football (n = 3), 40,42,43 futsal (n = 1), 45 and mixing team sports (n = 1). 46 The type of intervention varied among studies in terms of temperature, duration, and immersion method: (1) water temperature ranged between 5 and 10°C in 13 studies [35][36][37][39][40][41][42][43][44]49,50,52,54 and between 11 and 15°C in 8 studies, 34,41,[45][46][47][48]51,53 (2) the duration of water immersion ranged between 1 and 10 minutes in 12 studies [35][36][37][38][39][40]44,47,[49][50][51]54 and between 11 and 15 minutes in 9 studies, 34,[41][42][43]45,46,48,52,53 and (3) the immersion method was continuous in 15 studies 34,[36][37][38][39][40][41][42][43][44][45][46][47][48]53 and intermittent (ie, 2 × 5 min) in 6 studies. 35,[49][50][51][52]54 The study's methodological quality score ranged from 42.9% to 85.7% for physical performance, 28.5% to 60.7% for physiological, and 42.9% to 67.9% for perceptive parameters, as well as the levels of evidence ranged from 2+ to 1++ (physical), 2− to 1+ (physiological), and 2+ to 1+ (perceptive). ...
Background:
Sleep, nutrition, active recovery, cold-water immersion, and massage were recently reported as the most used postmatch recovery methods in professional football. However, the recommendations concerning the effect of these methods remain unclear.
Purpose:
To systematically review the literature regarding the effectiveness of the most common recovery methods applied to male and female football players (or other team sports) 72 hours postmatches and to provide graded recommendations for their use.
Methods:
A systematic search of the literature was performed, and the level of evidence of randomized and nonrandomized studies was classified as 1 or 2, respectively, with additional ++, +, and - classification according to the quality of the study and risk of bias. Graded recommendations were provided regarding the effectiveness of recovery methods for physical, physiological, and perceptive variables.
Results:
From the 3472 articles identified, 39 met the inclusion criteria for analysis. The studies' levels of evidence varied among methods (sleep: 2+ to 1++; nutrition: 2- to 1+; cold-water immersion: 2- to 1++; active recovery: 2- to 1+; and massage: 1- to 1+). Different graded recommendations were attributed, and none of them favored the effective use of recovery methods for physiological and physical parameters, whereas massage and cold-water immersion were recommended as beneficial for perceptive variables.
Conclusions:
Cold-water immersion and massage can be recommended to recover up to 72 hours postmatch at a perceptive level. However, there is a current need for high-quality research that identifies effective recovery strategies that enhance recovery at the physical and physiological levels.
... On the other hand, cold-water immersion (CWI) has also shown significant benefits. Studies by Chaiyakul and Chaibal (2021), Pelana et al. (2019), Crowther et al. (2017), and Ingram et al. (2009) highlighted that CWI can help reduce lactate concentration, improve perceptual recovery, and address post-exercise performance declines. Thus, the use of water therapy, whether in the form of HWI or CWI, can be an effective strategy for sports coaches and practitioners to improve the well-being and performance of their athletes. ...
... -Effect of water immersion methods on postexercise recovery from simulated team sport exercise (Ingram et al., 2009) Further investigate longterm effects of COLD and CWI on athlete performance. ...
Background Problems: The recovery process plays an important role in maintaining athletic performance and preventing fatigue among players. Research Objectives: This systematic review aims to provide a comprehensive overview of the current research on athlete fatigue recovery, including the various methods used to enhance recovery, the limitations of existing studies, and potential areas for future research. Methods: This study was reported according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA). We designed the study using the PICOS strategy. We sourced the literature from established research sources in the Scopus databases. The final data used for this study consisted of 24 articles. Findings and Results: The main findings confirmed that aquatic therapies, such as hot-and-cold-water immersion (HWI) and cold-water immersion (CWI), along with a number of other alternative methods, provide a strong foundation for improving athletes' recovery and performance. In addition, various novel therapies such as curcumin supplements, electrostimulation, and high-intensity interval training (HIT) also offer great potential for accelerating athletes’ recovery. Conclusion: The findings from this study highlight various recovery methods that can help reduce athletes’ fatigue after competition or training. This study also noted limitations and provided suggestions for future research, guiding researchers to further understand and improve athlete recovery holistically.
... On the other hand, cold-water immersion (CWI) has also shown significant benefits. Studies by Chaiyakul and Chaibal (2021), Pelana et al. (2019), Crowther et al. (2017), and Ingram et al. (2009) highlighted that CWI can help reduce lactate concentration, improve perceptual recovery, and address post-exercise performance declines. Thus, the use of water therapy, whether in the form of HWI or CWI, can be an effective strategy for sports coaches and practitioners to improve the well-being and performance of their athletes. ...
... -Effect of water immersion methods on postexercise recovery from simulated team sport exercise (Ingram et al., 2009) Further investigate longterm effects of COLD and CWI on athlete performance. ...
Background Problems: The recovery process plays an important role in maintaining athletic performance and
preventing fatigue among players. Research Objectives: This systematic review aims to provide a comprehensive
overview of the current research on athlete fatigue recovery, including the various methods used to enhance
recovery, the limitations of existing studies, and potential areas for future research. Methods: This study was
reported according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA). We
designed the study using the PICOS strategy. We sourced the literature from established research sources in the
Scopus databases. The final data used for this study consisted of 14 articles. Findings and Results: The main
findings confirmed that aquatic therapies, such as hot-and-cold-water immersion (HWI) and cold-water
immersion (CWI), along with a number of other alternative methods, provide a strong foundation for improving
athletes' recovery and performance. In addition, various novel therapies such as curcumin supplements,
electrostimulation, and high-intensity interval training (HIT) also offer great potential for accelerating athletes’
recovery. Conclusion: The findings from this study highlight various recovery methods that can help reduce
athletes’ fatigue after competition or training. This study also noted limitations and provided suggestions for future
research, guiding researchers to further understand and improve athlete recovery holistically.
... Therefore, it is clinically significant to design therapeutic interventions for these symptoms [3]. Several therapeutic interventions have been proposed for the prevention and rehabilitation of DOMS symptoms [18][19][20][21][22][23][24][25][26]. These include massage therapy, cryotherapy, exercise, compression garments, stretching exercises, electrotherapy, ultrasound, myofascial release techniques, acupuncture, and sports taping. ...
... The application of cryotherapy has also been shown to have positive therapeutic effects in treating the symptoms of DOMS. Ingram et al. [22] reported that cryotherapy in the form of cold-water immersion is an effective post-exercise recovery method following exhaustive simulated team sports exercise, underlying lower muscle soreness ratings and improved functional performance (sprints). In the same vein, Ascensão et al. [28] showed that immediately after a one-off soccer match, cold-water immersion reduced muscle damage and discomfort, potentially leading to the faster recovery of neuromuscular function. ...
This study aimed to investigate the effects of cold-water immersion (CWI) and sports massage on delayed-onset muscle soreness (DOMS) in amateur athletes. Sixty male amateur athletes were randomised into four equal groups (n = 15) receiving either CWI, sports massage, their combination, or served as controls after applying plyometric training to their lower extremities. The main outcomes measures were pain, exertion, rectus femoris perimeter, knee flexion range of motion, knee extensors isometric strength and serum creatine phosphokinase (CPK) levels examined before the plyometric training, immediately after the treatment, and 24, 48 and 72 h post exercise. We observed no significant differences between study groups in the most tested variables. CWI improved pain compared to the combined application of CWI and sports massage, and the control group both on the second and third day post exercise. Sports massage combined with CWI also led to a significant reduction in pain sensation compared to the control group. In conclusion the treatment interventions used were effective in reducing pain but were unable to affect other important adaptations of DOMS. Based on the above, sports scientists should reconsider the wide use of these interventions as a recovery strategy for athletes with DOMS.
... CWI has been found to be a more effective recovery tool after exercise when measuring perceived muscle soreness and isometric muscle contractions 48 hours after exercise when compared to contrast baths and PR. 10 Additional evidence aims to support the claim that CWI aids to control the in ammatory response after exercise which in turn could limit secondary tissue damage. 11 The use of CWI for 60 minutes has been shown to decrease plasma C levels in subjects at rest; 12 however, there is little known about the effect CWI has on T and C after exercise. ...
Context: Little literature has explored the effects of cold-water immersion (CWI), on testosterone and cortisol responses to exercise.
Purpose: The purpose of this study was to examine the effect of CWI on testosterone and cortisol responses to high-intensity exercise in athletes.
Methods: 8 male American football players (21.0 ± 1.0 years of age, 180.0 ± 4.4 cm, 86.7 ± 8.6 kg) underwent a series of high-intensity workouts consisting of maximal effort sprints. Subjects underwent PR and different lengths of CWI consisting of a 15-, 25-, or 35-minute bout immediately after workouts. Salivary samples were taken for pre, post, one hr post, 24 hr post, and 48 hr post workout.
Results: For testosterone, very large (ηp² = .561) main effects for time (F (4) = 30.729; P < .001) regardless of CWI condition. There was a medium to large (ηp² = .231) condition-by-time interaction (F (12) = 2.402; P = .030) that demonstrated a difference in testosterone responses to training based on different CWI conditions. At 24 hours post-workout, testosterone was significantly elevated from one-hour post-workout in both the 25- and 35-min CWI conditions. The 35 min CWI condition led to an overshoot at 48 hours so that testosterone was higher than baseline at the 48-hour recovery mark.
Conclusions: When seeking the goal of acute recovery, results suggest athletes may want to partake in passive recovery as compared to longer bouts of CWI; however, the data suggests CWI may be more beneficial for prolonged recovery.
... Twelve minutes of CWI also increased total sprint work and peak power. The effectiveness of CWI in restoring simulated performance in running sports evaluated over a 48-hour period (Ingram et al., 2009). Cold Water Immersion is a method by means of soaking using cold temperature water with a vertical body position. ...
The first objective of this research is to investigate the effectiveness of sport massage and cold water immersion in the post-exercise fatigue recovery of the PPLP sprinter athletes. Second, to determine the effectiveness of sports massage and cold water immersion in reducing post-exercise stress levels of the PPLP sprinter athletes. This research used an experimental method with a pretest-posttest-control group design. The research population was PPLP Bogor 100m sprint athletes, totaling 30 athletes and they were divided into 3 treatment groups: Sport Massage, Cold Water Immersion, and Control. The sampling technique was random sampling with certain criteria. The three groups received an exercise simulation with a duration of 60 minutes divided into 10 minutes of warm up, 45 minutes of exercise, and 5 minutes of cooling down. Before and after the treatment, pretest and posttest were conducted including the level of fatigue recovery (pulse rate, RPE, FAS) and post exercise stress level (Daily Wellness Questionnaire). The normality test used Shapiro Wilks and the data homogeneity test referred to the Levene test. Testing the effectiveness used one way ANOVA for normally distributed data and for the data that was not normally distributed using the Kruskal Wallis test. The data was then processed by using the statistical program SPSS 22. The results show that (1) there are differences in the effectiveness of sport massage and cold water immersion towards the level of post-exercise fatigue of PPLP sprinters. There are differences in treatment effectiveness between the three groups (p < 0.05) for pulse and RPE variables. In the Tukey post hoc test it is found that there is a difference in effectiveness between sport massage and the control group (p < 0.05) and between cold water immersion and the control group (p < 0.05). However, between sports massage and cold water immersion there is no significant difference in recovering fatigue levels. (2) There is no difference in the effectiveness of sport massage and cold water immersion towards the level of post- exercise stress reduction of PPLP sprinters with a significance value (p > 0.05). Hence, in recovering post-exercise fatigue, sports massage or cold water immersion recovery techniques can be used according to the needs of athletes compared to passive rest.
... Additionally, the presence of residual fatigue from previous training sessions can negatively impact performance and the outcomes of subsequent sessions. Studies have shown that performance measures, including 20-m sprint time, leg extension, leg flexion, and hip flexion strength, remain reduced for up to 48 h following the completion of a simulated team game circuit (STGC) (Ingram et al., 2009). Therefore, to maximise the physiological adaptations while minimising the risk of musculoskeletal injury, and mitigating the decline in physical performance resulting from residual fatigue during a training camp, it may be beneficial to reduce external work while maintaining an elevated internal demand over multiple training sessions. ...
... Another paper, which investigated the effect of cold compresses on muscle pain reduction after 24 hours and 48 hours after the game in 7 athletes, reported that cold compresses within 24 hours were effective in reducing muscle pain (38). Studies have shown that topical cold compresses (temperature range: 9-10 °C, duration range 10-20 minutes) have beneficial effects on anaerobic capacity, i.e., maximal strength and sprinting capacity in soccer players (39,40). Muscles with elevated temperatures after competition suffer microdamage due to the expression of thermoproteins, and creatine kinase levels rise. ...
... Additionally, players using this strategy also claim that it improves healing and help relax the body. Broatch et al. (2014); Clements et al. (2002); Leeder et al. (2012) have confirmed that cold water immersion renders the body cool and relax and help reduce soreness of muscles, however, this notion is not supported by Ingram et al. (2009) and Sellwood et al. (2007). The most commonly quoted reason for using the cold water immersion is based on the presumption of improving healing, which is deficient of scientific evidence. ...
Background: In the field of sports players have been using a number of strategies of recovery to get rid of the fatigue caused by either in exertion and/or in competition. However, there is scarcity of scientific evidence to support any particular strategy for a specific activity. Recovery is a complex process addressing psychological, physical, behavioural and social aspects of the player. Method: Purpose of the present study was to evaluate the existing literature with reference to the use, perception and sources of different strategies of recovery to better cope fatigue among the sports fraternity. Different web-based sources were used for surfing the available literature. Results: It was found that sleep, massage, stretching, hydration, nutrition, rest, cold water immersion and contrast water therapy were the common strategies used in perspectives of recovery. The first three were reported to have been most frequently used by the players for the purpose of recovery on the bases either on their own perception, experience or recommendation of their coaches. It was also found that players generally rely upon advice of coach, team-fellow or information attained from the website. Conclusion: Literature has confirmed that, despite the of scarcity of the scientific information, players use different recovery strategies on their own without knowing their therapeutic effect in dealing with the state of exhaustion and fatigue. Research based investigation is required to suggest activity based strategies to better cope the exhausted players. | Al-Qantara, Volume,9, Issue, 3 (2023) | |Research Article | 183 | P a g e
... Cold-water immersion has been well-established to attenuate the production of proinflammatory cytokines such as TNF-α and IL-1β, while also increasing IL-10, a key mediator of the anti-inflammatory response (Eimonte et al. 2021). Additionally, multiple investigations have reported enhancements in recovery of exercise performance and reduced feelings of perceived muscle soreness with cold water immersion (Ingram et al. 2009). There are also various supplements that are used to speed recovery such as branch chain amino acids, creatine monohydrate, and protein supplementation, to name a few. ...
Background
Cannabis use, be it either cannabidiol (CBD) use and/or delta-9-tetrahydrocannabinol (THC) use, shows promise to enhance exercise recovery. The present study aimed to determine if individuals are using CBD and/or THC as a means of recovery from aerobic and/or resistance exercise, as well as additional modalities that might be used to aid in recovery.
Methods
Following consent, 111 participants (Mean ± SD: Age: 31 ± 13 years) completed an anonymous survey. All participants were regularly using cannabis (CBD and/or THC) as well as were currently exercising. Questions pertained to level of cannabis use, methods used for consumption of cannabis, exercise habits, exercise recovery strategies, and demographics.
Results
Eighty-five percent of participants reported participating in aerobic training. In addition, 85% of participants also reported regular participation in resistance exercise. Seventy-two percent of participants participated in both aerobic and resistance exercise. Ninety-three percent of participants felt that CBD use assisted them with recovery from exercise, while 87% of participants felt the same regarding THC use.
Conclusions
Individuals who habitually use cannabis, CBD or THC, and regularly engage in exercise do feel that cannabis assists them with exercise recovery. More data are necessary to understand the role of cannabis in exercise recovery as well as perceived ergogenic benefits of cannabis by individuals who both regularly participate in exercise and habitually use cannabis.
... Cold water immersion involves the athlete partially or fully immersing the body in water, with literature suggesting the optimal water temperature to be between 8-15°C. 25,29,40,61 The effects of cold water immersion or "ice baths" are suggested to be a reduction in the inflammatory response caused by vasodilation, decreased CK and pro-inflammatory enzymes, thus enhancing the recovery process. 4 Contrast bathing involves a period of partial or full submersion in cold water, followed by hot water. ...
... Jumping abilities are frequently used to monitor fatigue status and recovery kinetics in team sports, following EIMD, training and competition (Ingram et al., 2009). Our result showed that SJ performance decreased at 24 and 48 h after LIST compared with baseline value only for the Rest condition. ...
Although cold water immersion (CWI) is one of the most widely used post-exercise strategies to accelerate recovery processes, the benefits of CWI may be associated with placebo effects. This study aimed to compare the effects of CWI and placebo interventions on time course of recovery after the Loughborough Intermittent Shuttle Test (LIST). In a randomized, counterbalanced, crossover study, twelve semi-professional soccer players (age 21.1 ± 2.2 years, body mass 72.4 ± 5.9 kg, height 174.9 ± 4.6 cm, V ˙ O2max 56.1 ± 2.3 mL/min/kg) completed the LIST followed by CWI (15 min at 11°C), placebo (recovery Pla beverage), and passive recovery (Rest) over three different weeks. Creatine kinase (CK), C-reactive protein (CRP), uric acid (UA), delayed onset muscle soreness (DOMS), squat jump (SJ), countermovement jump (CMJ), 10-m sprint (10 mS), 20-m sprint (20 mS) and repeated sprint ability (RSA) were assessed at baseline and 24 and 48 h after the LIST. Compared to baseline, CK concentration was higher at 24 h in all conditions (p < 0.01), while CRP was higher at 24 h only in CWI and Rest conditions (p < 0.01). UA was higher for Rest condition at 24 and 48 h compared to Pla and CWI conditions (p < 0.001). DOMS score was higher for Rest condition at 24 h compared to CWI and Pla conditions (p = 0.001), and only to Pla condition at 48 h (p = 0.017). SJ and CMJ performances decreased significantly after the LIST in Rest condition (24 h: −7.24%, p = 0.001 and −5.45%, p = 0.003 respectively; 48 h: −9.19%, p < 0.001 and −5.70% p = 0.002 respectively) but not in CWI and Pla conditions. 10 mS and RSA performance were lower for Pla at 24 h compared to CWI and Rest conditions (p < 0.05), while no significant change was observed for 20 mS time. These data suggests that CWI and Pla intervention were more effective than the Rest conditions in recovery kinetics of muscle damage markers and physical performance. Furthermore, the effectiveness of CWI would be explained, at least in part, by the placebo effect.
... Common recovery methods include water immersion, cold air exposure, massage, and active recovery. Water immersion submerges the body (entire or partial) in cold water (8-20 °C, cold-water immersion [CWI]) [2][3][4][5], warm water (24-38 °C, warm-water immersion [WWI]) [3,5,6] or a combination of cold and warm temperatures (contrast water therapy [CWT]) [7][8][9] for durations ranging from 5 to 30 min [5,[10][11][12]. Cold air exposure (air cryotherapy) exposes athletes (either whole body or partial body) to air temperatures ranging from − 85 to − 140 °C for short durations (2.5-3 min) [2,[13][14][15][16][17]. Massage is manual manipulation of specific areas of the body using rubbing, stroking, and kneading techniques [18,19]. ...
Background
Studies investigating the effects of common recovery modalities following acute strenuous exercise have reported mixed results.
Objectives
This systematic review with meta-analysis and meta-regression compared the effects of cold-water immersion (CWI) against other common recovery modalities on recovery of athletic performance, perceptual outcomes, and creatine kinase (CK) following acute strenuous exercise in physically active populations.
Study Design
Systematic review, meta-analysis, and meta-regression.
Methods
The MEDLINE, SPORTDiscus, Scopus, Web of Science, Cochrane Library, EmCare, and Embase databases were searched up until September 2022. Studies were included if they were peer reviewed, published in English, included participants who were involved in sport or deemed physically active, compared CWI with other recovery modalities following an acute bout of strenuous exercise, and included measures of performance, perceptual measures of recovery, or CK.
Results
Twenty-eight studies were meta-analysed. CWI was superior to other recovery methods for recovering from muscle soreness, and similar to other methods for recovery of muscular power and flexibility. CWI was more effective than active recovery, contrast water therapy and warm-water immersion for most recovery outcomes. Air cryotherapy was significantly more effective than CWI for the promotion of recovery of muscular strength and the immediate recovery of muscular power (1-h post-exercise). Meta-regression revealed that water temperature and exposure duration were rarely exposure moderators.
Conclusion
CWI is effective for promoting recovery from acute strenuous exercise in physically active populations compared with other common recovery methods.
Protocol Registration
Open Science Framework: https://doi.org/10.17605/OSF.IO/NGP7C
... La mayoría de los estudios que han analizado el potencial efecto de los métodos de recuperación en esta capacidad, han utilizado INM como método de análisis, mostrando un efecto nulo en la mayoría de los casos (Crowther et al., 2019;De Nardi, La Torre, Barassi, Ricci, & Banfi, 2011;Krueger, Costello, Stenzel, Mester, & Wahl, 2020). En contraste, Ingram y cols., demostraron mejoras en el Tiempo Total de Sprint (TT) luego de un protocolo intermitente (2 x 5m) de INM a 10° en atletas experimentados de deporte de equipo (Ingram, Dawson, Goodman, Wallman, & Beilby, 2009). Cabe destacar que los estudios anteriormente mencionados han utilizado la INM de manera aislada y no en combinación con otros métodos y que solo dos han utilizado sujetos adolescentes como muestra de estudio (De Nardi et al., 2011;Krueger et al., 2020). ...
Introduction: The aim of this study was to compare different post-exercise recovery protocols and determine their influence on physical performance (CMJ, RSAT) and general wellness (BG) at 24 h.Materials and methods:Thirty-two trained adolescent basketball players (15.1 ± 1.3 years, 64.1 ± 17.4 kg, 170.05 ± 10.73 cm) were evaluated. The sample was randomly divided into three groups, Stretching (EST=11), Stretching + Foam Rolling (EST+FR=11) and Stretching + Foam Rolling + Immersion in cold water (EST+FR+INM=10). After inducing fatigue, each group was given a different recovery protocol. Countermovement jump (CMJ), ability to repeat sprints (RSAT) and general well-being (BG) were evaluated pre and post intervention. Results: Muscle pain showed a significant increase in the EST+FM+INM group 24h after the experimental intervention (t (2,29) = -3.820; p = 0.01; 95% CI (0.22 to 2.57 AU). No differences were found between groups (intervention) or moments (pre vs post) of any other study variable. Conclusions: In conclusion, when the replenishment of fluids and energy substrates after exercise is guaranteed, the combination of EST, FR and INM is not more effective in recovering the baseline values of performance and general Wellness in adolescent male basketball players. However, a trend towards improvement is observed when recovery methods are added to the protocols, but it does not reach statistical significance.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica. Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna. A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica.
Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna.
A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica.
Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna.
A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica.
Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna.
A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
El arte marcial no es solo un conjunto de técnicas; es una senda de transformación que armoniza cuerpo, mente y espíritu. Gong Fa 2.0 propone un enfoque innovador que combina la sabiduría ancestral de las artes marciales con los descubrimientos más recientes en fisiología, neurociencia y psicología, creando una guía completa para el desarrollo integral del practicante; esta obra se adentra en la respiración como raíz del entrenamiento, el manejo de la biomecánica para la efectividad técnica y la recuperación activa para optimizar el rendimiento, siempre fundamentada en la evidencia científica.
Con un lenguaje claro y accesible, Gong Fa 2.0 ofrece herramientas prácticas y conocimientos profundos para lograr un verdadero dominio personal. Dirigido tanto a artistas marciales como a deportistas de combate y personas interesadas en el crecimiento personal, este libro acompaña al lector en la transición de la competencia externa hacia una práctica más íntima y edificante, adaptada a la vida moderna.
A medida que el practicante avanza en su camino, Gong Fa 2.0 se convierte en una referencia esencial, proporcionando un marco metodológico que permite integrar la práctica marcial en la vida diaria. Es un puente entre la tradición y la modernidad, un legado para aquellos que buscan convertir el camino del guerrero en un estilo de vida trascendente y significativo.
Background
This systematic review and network meta-analysis assessed via direct and indirect comparisons the recovery effects of hydrotherapy and cold therapy at different temperatures on exercise induced muscle damage.
Methods
Five databases were searched in English and Chinese. The included studies included exercise interventions such as resistance training, high-intensity interval training, and ball games, which the authors were able to define as activities that induce the appearance of EIMD. The included RCTs were analyzed using the Cochrane Risk of Bias tool. Eligible studies were included and and two independent review authors extracted data. Frequentist network meta-analytical approaches were calculated based on standardized mean difference (SMD) using random effects models. The effectiveness of each intervention was ranked and the optimal intervention was determined using the surface under the cumulative ranking curve (SUCRA) indicator.
Results
57 studies with 1220 healthy participants were included, and four interventions were examined: Cold Water Immersion (CWI), Contrast Water Therapy (CWT), Thermoneutral or Hot Water Immersion (TWI/HWI), and Cryotherapy(CRYO). According to network meta-analysis, Contrast Water Immersion (SUCRA: 79.9% )is most effective in recovering the biochemical marker Creatine Kinase. Cryotherapy (SUCRA: 88.3%) works best to relieve Delayed Onset Muscle Soreness. In the recovery of Jump Ability, cryotherapy (SUCRA: 83.7%) still ranks the highest.
Conclusion
We found that CWT was the best for recovering biochemical markers CK, and CRYO was best for muscle soreness and neuromuscular recovery. In clinical practice, we recommend the use of CWI and CRYO for reducing EIMD.
Systematic Review Registration
[PROSPERO], identifier [CRD42023396067].
Healthy aging is a crucial goal in aging societies of the western world, with various lifestyle strategies being employed to achieve it. Among these strategies, hydrotherapy stands out for its potential to promote cardiovascular and mental health. Cold water therapy, a hydrotherapy technique, has emerged as a lifestyle strategy with the potential capacity to evoke a wide array of health benefits. This review aims to synthesize the extensive body of research surrounding cold water therapy and its beneficial effects on various health systems as well as the underlying biological mechanisms driving these benefits. We conducted a search for interventional and observational cohort studies from MEDLINE and EMBASE up to July 2024. Deliberate exposure of the body to cold water results in distinct physiological responses that may be linked to several health benefits. Evidence, primarily from small interventional studies, suggests that cold water therapy positively impacts cardiometabolic risk factors, stimulates brown adipose tissue and promotes energy expenditure—potentially reducing the risk of cardiometabolic diseases. It also triggers the release of stress hormones, catecholamines and endorphins, enhancing alertness and elevating mood, which may alleviate mental health conditions. Cold water therapy also reduces inflammation, boosts the immune system, promotes sleep and enhances recovery following exercise. The optimal duration and temperature needed to derive maximal benefits is uncertain but current evidence suggests that short-term exposure and lower temperatures may be more beneficial. Overall, cold water therapy presents a potential lifestyle strategy to enhancing physical and mental well-being, promoting healthy aging and extending the healthspan, but definitive interventional evidence is warranted.
Introduction: Muscle fatigue is recognized as one of the causes of injury in sports. Recovery methods are frequently used by sports teams. However, research into the effectiveness of such methods remains limited. Methods: Eleven recreational athletes participated. The study lasted four weeks; the first was dedicated to familiarization, and the last three weeks were to follow-up. Volunteers performed bout of 100 drop jumps, followed by intermittent pneumatic compression (IPC), cold water immersion (CWI), or passive recovery; each method performed in a different week. Variables included were triple horizontal jump (THJ), serum creatine kinase (CK), and muscle soreness; and were registered before, 24, 48, and 72 hours after exercise. Results: Although muscle soreness normalized after 48 hours with the IPC (p = 0.18), it remained altered after 72 hours with the CWI and passive recovery (p = 0.01 and p = 0.01, respectively). With regards to the CK, normalization was observed within 48 hours of CWI (p = 0.31), while the IPC and passive resulted in normalization after 72 hours (p = 0.14 and p = 0.22, respectively). In relation to the THJ, normalization was observed within 48 hours of CWI (p = 0.25), 72 hours after the passive method (p = 0.21), and showed late reduction with IPC, after 72 hours (p = 0.01). Conclusion: objective variables demonstrated better results with the use of CWI.
Contrast therapy’s effects have varied across studies, necessitating an examination of its effect size. Therefore, this study aimed to validate the efficacy of contrast therapy on post-exercise recovery through a meta-analysis of exercise performance and physiological variables. Searches were conducted in electronic databases with the keywords "contrast therapy," "exercise performance," and "recovery”. Then articles were screened according to PRISMA guidelines. Fifteen articles were included in the meta-analysis. The results indicated significant differences in sprint (g=0.3811, p
A adoção de métodos de recuperação tem sido comum no futebol mas a literatura é escassa no que respeita à frequência de utilização, à eficácia na recuperação, ao modo de implementação após o jogo e às recomendações metodológicas.
A presente tese teve como objetivos: i) desenvolver e validar um questionário em língua portuguesa sobre os métodos de recuperação utilizados no futebol; ii) caracterizar as práticas de recuperação adotadas nas 72 horas seguintes ao jogo de futebol; iii) examinar a eficácia dos métodos de recuperação em parâmetros físicos, fisiológicos e percetivos; iv) identificar os modos de aplicação dos métodos de recuperação no final do jogo de futebol, no dia após e dois dias após o jogo.
Para estes propósitos, foram realizados quatro estudos. O ESTUDO 1 consistiu na conceção e validação de um questionário sobre os métodos de recuperação no futebol de elite. O ESTUDO 2 consistiu na aplicação do questionário a equipas de futebol de elite em Portugal. O ESTUDO 3 reviu de forma sistemática a literatura, atribuindo graus de recomendação aos cinco métodos de recuperação mais utilizados no futebol. O ESTUDO 4 apresentou um modelo de priorização, periodização e individualização dos métodos de recuperação após o jogo. Concluiu-se que a frequência de utilização dos métodos de recuperação varia em função do período de recuperação e do local do jogo. Apenas a imersão em água fria, a massagem e o vestuário de compressão apresentam eficácia na recuperação de parâmetros percetivos, sendo que a recuperação dos parâmetros físicos e fisiológicos carece de evidência científica. Desenvolveu-se então um modelo de aplicação prática dos métodos de recuperação após o jogo. Futuras propostas de recuperação assim como estudos com maior qualidade metodológica são necessários de forma a aumentar a eficácia da recuperação após o jogo de futebol, em particular a nível físico e fisiológico.
Original Article Abstract Purpose: Performing activity without returning to the proper initial state can lead to structural damage to the muscles. The aim of this study was to investigate the effect of recovery methods after a session of exhausting activity on some performance indicators and muscle injury in male soccer players. Methods: Thirty-six active football players of Birjand city with an average weight of 60.13± 15.65 kg, height 173.02 ±10.98 cm and age of 16.47 ± 1.53 years, were purposefully selected and randomly divided into four groups of nine people (including: passive recovery, active recovery, floating in cold water and recovery through massage). Subjects in each group first performed one session of strenuous exercise to the point of exhaustion and then participated in a 20-minute recovery procedure. Functional indices and muscle damage were measured before acute debilitating activity and immediately after recovery. Results: The effect of recovery methods after one session of acute debilitating activity on lactate dehydro-genase and creatine kinase levels in male soccer players was not significant = Pck = 0.19 and PLDH = 0.2. While active recovery and immersion in cold water improved and increased the speed and vertical power of male soccer players (P = 0.04) and (P = 0.01). Conclusion: Considering the positive effects of active recovery and immersion in cold water on the speed and vertical strength of male soccer players, it seems that using this method between training and competitive sessions will improve the performance of soccer players. How to cite this article: Il Beigi S, Moazani H, Saqbejoo M, Yousefi M. The effect of recovery methods after a session of exhaustive activity on some performance indicators and muscle damage in teenage soccer players.
Objectives. The aim of this review was to investigate whether alternating hot – cold water treatment is a legitimate training tool for enhancing athlete recovery. A number of mechanisms are discussed to justify its merits and future research directions are reported. Alternating hot– cold water treatment has been used in the clinical setting to assist in acute sporting injuries and rehabilitation purposes. However, there is overwhelming anecdotal evidence for it's inclusion as a method for post exercise recovery. Many coaches, athletes and trainers are using alternating hot – cold water treatment as a means for post exercise recovery. Design. A literature search was performed using SportDiscus, Medline and Web of Science using the key words recovery, muscle fatigue, cryotherapy, thermotherapy, hydrotherapy, contrast water immersion and training. Results. The physiologic effects of hot – cold water contrast baths for injury treatment have been well documented, but its physiological rationale for enhancing recovery is less known. Most experimental evidence suggests that hot– cold water immersion helps to reduce injury in the acute stages of injury, through vasodilation and vasoconstriction thereby stimulating blood flow thus reducing swelling. This shunting action of the blood caused by vasodilation and vasoconstriction may be one of the mechanisms to removing metabolites, repairing the exercised muscle and slowing the metabolic process down. Conclusion. To date there are very few studies that have focussed on the effectiveness of hot– cold water immersion for post exercise treatment. More research is needed before conclusions can be drawn on whether alternating hot– cold water immersion improves recuperation and influences the physiological changes that characterises post exercise recovery.
The objective of this review is to evaluate the measurement tools currently used in the study of eccentric contraction-induced muscle injury, with emphasis on their usefulness for quantifying the magnitude and duration of the injury and as indicators of muscle functional deficits. In studies in humans, it was concluded that measurements of maximal voluntary contraction torque and range of motion provide the best methods for quantifying muscle injury. Similarly, in animal studies, the in vitro measurement of electrically elicited force under isometric conditions was considered to be the best of the measurement tools currently in use.
For future studies, more effort should be put into measuring other contractile parameters (e.g. force/torque-velocity and force/torque-length relationships, maximal shortening velocity and fatigue susceptibility) that may reflect injury-induced functional impairments. The use of histology, ratings of soreness and the measurement of blood or bath levels of myofibre proteins should be discouraged for purposes of quantifying muscle injury and/or functional impairment.
Cryotherapy is an effective treatment for acute sports injury to soft tissue, although the effect of cryotherapy on exercise-induced muscle damage is unclear. The aim of this study was to assess the effects of cold water immersion on the symptoms of exercise-induced muscle damage following strenuous eccentric exercise. After performing a bout of damage-inducing eccentric exercise (eight sets of five maximal reciprocal contractions at 0.58 rad x s(-1)) of the elbow flexors on an isokinetic dynamometer, 15 females aged 22.0+/-2.0 years (mean +/- s) were allocated to a control group (no treatment, n = 7) or a cryotherapy group (n = 8). Subjects in the cryotherapy group immersed their exercised arm in cold water (15 degrees C) for 15 min immediately after eccentric exercise and then every 12 h for 15 min for a total of seven sessions. Muscle tenderness, plasma creatine kinase activity, relaxed elbow angle, isometric strength and swelling (upper arm circumference) were measured immediately before and for 3 days after eccentric exercise. Analysis of variance revealed significant (P < 0.05) main effects for time for all variables, with increases in muscle tenderness, creatine kinase activity and upper arm circumference, and decreases in isometric strength and relaxed elbow angle. There were significant interactions (P<0.05) of group x time for relaxed elbow angle and creatine kinase activity. Relaxed elbow angle was greater and creatine kinase activity lower for the cryotherapy group than the controls on days 2 and 3 following the eccentric exercise. We conclude that although cold water immersion may reduce muscle stiffness and the amount of post-exercise damage after strenuous eccentric activity, there appears to be no effect on the perception of tenderness and strength loss, which is characteristic after this form of activity.
To investigate blood indices of muscle damage after a competitive rugby match.
Fifteen elite amateur rugby players volunteered to participate (mean (SE) age 26.6 (0.7) years, height 179.8 (1.0) cm, weight 87.4 (2.2) kg, and VO2MAX 58.5 (1.2) ml/kg/min). The study was conducted after two competitive matches during the 1999-2000 season. Plasma concentrations of lactate, potassium (K+), sodium (Na+), and myoglobin, and the activity of creatine kinase were measured before and after the matches. In addition, the number of tackles by and on each subject and the average duration of the work and rest periods were analysed using video recordings of the matches.
Myoglobin concentration and creatine kinase activity showed appreciable transient increases after the match. Peak values for myoglobin concentration (980 (166) microg/l) and creatine kinase activity (1081 (159) U/l) were observed 45 minutes and 24 hours after the match respectively. Positive and significant correlations were observed between the number of tackles and both peak myoglobin concentration (r=0.85, p<0.01; n=14) and peak creatine kinase activity (r=0.92, p<0.01; n=14). Plasma lactate and K+ concentrations also showed appreciable increases after the match, whereas plasma Na+ concentration showed a gradual decrease. The mean duration of the work and rest periods were 21.5 (2.2) and 24.3 (3.1) seconds respectively.
The rugby matches resulted in serious structural damage to the muscles, the extent of which was highly dependent on the number of tackles.
To investigate the temperature changes in subcutaneous and intramuscular tissue during a 20-minute cold- and hot-pack contrast therapy treatment.
Subjects were randomly exposed to 20 minutes of contrast therapy (5 minutes of heat with a hydrocollator pack followed by 5 minutes of cold with an ice pack, repeated twice) and 20 minutes of cold therapy (ice pack only) in a university laboratory.
Nine men and seven women with no history of peripheral vascular disease and no allergy to cephalexin hydrochloride volunteered for the study.
Subcutaneous and intramuscular tissue temperatures were measured by 26-gauge hypodermic needle microprobes inserted into the left calf just below the skin or 1 cm below the skin and subcutaneous fat, respectively.
With contrast therapy, muscular temperature did not fluctuate significantly over the 20-minute period compared with the subcutaneous temperature, which fluctuated from 8 degrees C to 14 degrees C each 5-minute interval. When subjects were treated with ice alone, muscle temperature decreased 7 degrees C and subcutaneous temperature decreased 17 degrees C over the 20-minute treatment.
Our results show that contrast therapy has little effect on deep muscle temperature. Therefore, if most of the physiologic effects attributed to cold and hot contrast therapy depend on substantial fluctuations in tissue temperature, contrast therapy needs to be reconsidered as a viable therapeutic modality.
Recovery from exercise can be an important factor in performance during repeated bouts of exercise. In a tournament situation, where athletes may compete numerous times over a few days, enhancing recovery may provide a competitive advantage. One method that is gaining popularity as a means to enhance post-game or post-training recovery is immersion in water. Much of the literature on the ability of water immersion as a means to improve athletic recovery appears to be based on anecdotal information, with limited research on actual performance change. Water immersion may cause physiological changes within the body that could improve recovery from exercise. These physiological changes include intracellular-intravascular fluid shifts, reduction of muscle oedema and increased cardiac output (without increasing energy expenditure), which increases blood flow and possible nutrient and waste transportation through the body. Also, there may be a psychological benefit to athletes with a reduced cessation of fatigue during immersion. Water temperature alters the physiological response to immersion and cool to thermoneutral temperatures may provide the best range for recovery. Further performance-orientated research is required to determine whether water immersion is beneficial to athletes.
Observations on hematocrit (Hct) and hemoglobin (Hb) were made in 6 men before and after running long enough to cause a 4% decrease in body weight. Subscripts B and A were used to denote before dehydration and after dehydration, respectively. Relations were derived between BV(b), BV(a), HB(b), Hb(a), Hct(b), and Hct(a) with which the percentage decreases in BV, CV, and PV can be calculated, as well as the concentration of hemoglobin in red cells, g/100 ml-1 (MCHC). When subjects reach the same level of dehydration the water loss from the various body compartments may vary reflecting the difference in salt losses in sweat. Changes in PV calculated from the increase in plasma protein concentration averaged -7.5% compared with -12.2% calculated from changes in Hb and Hct. The difference could be accounted for by a loss of 6% plasma protein from the circulation.
There is a great demand for perceptual effort ratings in order to better understand man at work. Such ratings are important complements to behavioral and physiological measurements of physical performance and work capacity. This is true for both theoretical analysis and application in medicine, human factors, and sports. Perceptual estimates, obtained by psychophysical ratio-scaling methods, are valid when describing general perceptual variation, but category methods are more useful in several applied situations when differences between individuals are described. A presentation is made of ratio-scaling methods, category methods, especially the Borg Scale for ratings of perceived exertion, and a new method that combines the category method with ratio properties. Some of the advantages and disadvantages of the different methods are discussed in both theoretical-psychophysical and psychophysiological frames of reference.
The purpose of this study was to determine whether a post-exercise cryotherapy protocol could facilitate recovery of elbow flexor strength and reduce the severity of delayed onset muscle soreness following eccentric exercise. Eight resistance-trained males (23 +/- 3 yr) performed 64 eccentric elbow flexions with each arm. One arm was subjected to five, 20 minute immersions in a 5 +/- 1 degree C ice-water bath interspersed by 60 minute rest periods. The non-immersed arm served as the control. A main effect for time was observed for all dependent variables (p < 0.05). Isometric torque (mean SE) decreased from a pre-exercise value of 87.9 +/- 4.5 Nm to 65.2 +/- 4.5 Nm immediately post-exercise. Isokinetic torque at 60 and 300 degrees x s(-1) decreased from 71.0 +/- 3.5 NM and 48.4 +/- 2.8 Nm to 55.8 +/- 3.3 Nm and 39.8 +/- 3.1 Nm, respectively. All torque measures returned to pre-test levels by 72 h. Muscle soreness peaked 48 h post-exercise and was evident until 120 h. Limb volume increased by 200 +/- 18 ml immediately post-exercise (p < 0.05) but was not significantly elevated thereafter. No significant difference between the immersed and control arms were observed for any variable. The result suggest that the use of cryotherapy immediately following damaging eccentric exercise may not provide the same therapeutic benefits commonly attributed to cryotherapy following traumatic muscle injury.
Many team sports require participants to repeatedly produce maximal or near maximal sprints of short duration (1-7s) with brief recovery periods, over an extended period of time (60-90 min). Therefore, an important fitness component for these sports is what is often termed repeated sprint ability (RSA). A variety of tests have been devised to assess RSA. However, while the reliability of some of these tests has been reported, there has been no published attempt to assess the validity of RSA tests. The purpose of the present paper was to assess the validity of a popular RSA test--the 5 x 6 s cycle test. Ten moderately-trained males (Mean+/-SD age: 23.6+/-3.0 yrs, mass: 71.8+/-7.4 kg, peak VO2: 46.32+/-4.16 ml.kg(-1)min(-1)) participated in the investigation. Following familiarisation, subjects reported to the laboratory at the same time of day, on three occasions, each separated by at least 48 hours. Testing consisted of a 5 x 6 s cycle test (5 x 6 s maximal sprints every 30 s), a graded exercise test (GXT) and a simulated game (3 x 15 min periods separated by five min). The simulated game consisted of a 1-min circuit that was repeated 15 times in each period. The circuit replicated typical movement patterns observed during motion analysis of field hockey games. Each circuit commenced with a 15-m maximum sprint through timing gates. Time to run 5, 10 and 15 m was recorded. Oxygen consumption was measured during both the GXT and the simulated game with a portable gas analysis system (Cosmed K4 b2, Italy). Correlation coefficients between dependent variables were calculated using Pearson's Product Moment (r). There was a significant correlation between power decrement during the 5 x 6 s cycle test and decrement in 15-m time across the three periods (r = 0.76, P<0.05), but not decrement in 10-m time (r = 0.54) or 5-m time (r = 0.42). These results suggest that the 5 x 6 s cycle test is valid for assessing the decrement in 15-m time, but not the decrement in 5 or 10m time. Thus, one measure of RSA (sprint decrement) appears to be specific to the test protocol, rather than a general quality. The most likely explanation is that the energy requirements of the 5 x 6 s cycle test more closely match those required to repeatedly run 15 m (mean time = 2.74 s) than to repeatedly run 10 m (mean time = 1.97 s) or 5 m (mean time = 1.13 s). It is therefore suggested that, while the 5 x 6 s cycle test is often used to assess RSA ability in a wide range of sports, it may need to be modified to reflect the common sprint distances found in specific sports.
The aim of this study was to investigate whether post-exercise vitamin C supplementation influences recovery from an unaccustomed bout of exercise. Sixteen male subjects were allocated to either a placebo (P; n=8) or vitamin C (VC) group ( n=8). Subjects performed a prolonged (90-min) intermittent shuttle-running test, and supplementation began after the cessation of exercise. Immediately after exercise the VC group consumed 200 mg of VC dissolved in a 500 ml drink, whereas the subjects in the P group consumed the drink alone. Later on the same day and then in the morning and evening of the following 2 days, subjects consumed additional identical drinks. Plasma VC concentrations in the VC group increased above those in the P group 1 h after exercise and remained above P values for the 3 days after exercise. Nevertheless, post-exercise VC supplementation was not associated with improved recovery. Post-exercise serum creatine kinase activities and myoglobin concentrations were unaffected by supplementation. Muscle soreness and the recovery of muscle function in the leg flexors and extensors were not different in VC and P groups. Furthermore, although plasma concentrations of interleukin-6 and malondialdehyde increased following exercise, there was no difference between VC and P groups. These results suggest that either free radicals are not involved in delaying the recovery process following a bout of unaccustomed exercise, or that the consumption of VC wholly after exercise is unable to deliver this antioxidant to the appropriate sites with sufficient expediency to improve recovery.
This study was intended as an investigation of the effects of various therapeutic measures on the shoulder strength and muscle soreness after baseball pitching.
Experimental design: participants threw 98 pitches in a simulated single game. The mode of the therapeutic measures after pitching were classified into 4 groups; the control group (CON), the ice treatment group (IT), the light shoulder exercise group (LSE) and the ice treatment with LSE group (ILSE). Each therapeutic measure was applied to the dominant shoulder immediately after pitching. Participants: 7 healthy, skilled baseball pitchers. Measures: both shoulder strength and muscle soreness were measured before pitching, immediately after pitching (Post-P), at the time of the therapeutic measure (Post-TM), and 24 hours after pitching (Post-24 h).
All 4 groups showed shoulder strength losses in shoulder abduction, internal/external rotation with no shoulder abduction or with the shoulder abducted to 90 degrees immediately after pitching. ILSE had greater recovery from Post-P values at Post-TM or Post-24 h than the other methods in all 5 shoulder strengths. On the other hand, the soreness in shoulder internal rotation was increased significantly from Post-P and continued by Post-24 h. Both IT and ILSE had beneficial effects on reducing the shoulder muscle soreness at Post-TM or Post-24 h.
The findings of this study suggested that ILSE was the optimal therapeutic measure against decreased shoulder strength or increased shoulder muscle soreness resulting from the repetitive baseball pitching.
The purpose of this study was to compare the effectiveness of three different recovery modalities--active (ACT), passive (PAS) and contrast temperature water immersion (CTW)--on the performance of repeated treadmill running, lactate concentration and pH. Fourteen males performed two pairs of treadmill runs to exhaustion at 120% and 90% of peak running speed (PRS) over a 4-hour period. ACT, PAS or CTW was performed for 15-min after the first pair of treadmill runs. ACT consisted of running at 40% PRS, PAS consisted of standing stationary and CTW consisted of alternating between 60-s cold (10 degrees C) and 120-s hot (42 degrees C) water immersion. Run times were converted to time to cover set distance using critical power. Type of recovery modality did not have a significant effect on change in time to cover 400 m (Mean +/- SD; ACT 2.7 +/- 3.6 s, PAS 2.9 +/- 4.2 s, CTW 4.2 +/- 6.9 s), 1000 m (ACT 2.2 +/- 4.0 s, PAS 4.8 +/- 8.6 s, CTW 2.1 +/- 7.2 s) or 5000 m (ACT 1.4 +/- 29.0 s, PAS 16.7 +/- 58.5 s, CTW 11.7 +/- 33.0 s). Post exercise blood lactate concentration was lower in ACT and CTW compared with PAS. Participants reported an increased perception of recovery in the CTW compared with ACT and PAS. Blood pH was not significantly influenced by recovery modality. Data suggest both ACT and CTW reduce lactate accumulation after high intensity running, but high intensity treadmill running performance is returned to baseline 4-hours after the initial exercise bout regardless of the recovery strategy employed.
The loss of the ability of skeletal muscle to generate force is one of the most appropriate and valid means to quantify muscle damage. Routine measurements of maximal muscle force, however, include many potential sources of error, the most important of which may be a possible lack of central drive to the muscles. The aim of the present study was to determine the reliability of maximal isometric quadriceps muscle force and voluntary activation over a time scale that is typically employed to examine the aetiology of exercise-induced muscle damage. We also attempted to characterise the reliability of several twitch interpolation variables including the size of the interpolated twitch and the state (i.e. un-potentiated vs potentiated) and size of the resting twitch. Over a 7-day period, eight healthy active males performed repeated maximal voluntary isometric contractions (MVC) of the quadriceps (baseline and 2 h, 6 h, 24 h, 48 h, 72 h and 7 days post). Systematic variations in maximal muscle force, voluntary activation, interpolated twitch, un-potentiated twitch and potentiated twitch were not statistically significant (P>0.05) and 95% repeatability coefficients of +/-76.03 N, +/-4.42%, +/- 8.44 N, +/-25.92 N and +/-43.58 N were observed, respectively. These data indicate that young healthy well-familiarized male subjects can reproduce their perceived maximal efforts both within and between days where activation levels of >90% are routinely achieved. Providing activation remains within these limits in the 7 days following an acute bout of exercise, the researcher would be 95% certain that exercise-induced muscle damage is present in individual subjects (taken from similar subject populations) if MVC force falls outside these limits.
This study investigated whether or not immediate post-game recovery procedures could enhance the rate of recovery in Australian football players in the first 48 hr after a game. Control, stretch, pool walking and hot/cold recoveries were trialled. Typical next day recovery training (25 min of pool exercise) was also performed after each game. Muscle soreness ratings and measures of flexibility (sit and reach) and power (6-s cycling sprint and vertical jump) were obtained 45 hr pre-game (Thursdays) (baseline), 15 hr post-game (Sundays, prior to "next day" recovery) and 48 hr post-game (Mondays). Performance ratios (Sunday and Monday scores divided respectively by the Thursday score) were used as the primary index of recovery. Muscle soreness was significantly greater (p<0.01) than baseline on both Sunday and Monday in all conditions, but no differences between the three recoveries and control were evident. On Sunday, vertical jump and 6-s work and power scores were only significantly lower than baseline values in control and performance ratios recorded two significant differences (vertical jump: pool walking > control, p<0.01; 6-s power: stretch > control, p<0.01) and moderate to large effect sizes (>0.3). No differences were found between the three experimental recoveries. On Monday no significant differences were recorded in performance between the recoveries and the effect sizes were of lower magnitude. In conclusion, recovery of muscle soreness, flexibility and power at 48 hr post-game was not significantly enhanced by performing an immediate post-game recovery beyond that achieved by performing only next day recovery training.
Contrast therapy has a long history of use in sports medicine. Edema and ecchymosis reduction, vasodilation and vasoconstriction of blood vessels, blood flow changes, and influences on the inflammatory response are physiologic effects attributed to the ability of this modality to evoke tissue temperature fluctuations. Our purpose was to measure the change in human gastrocnemius intramuscular tissue temperature during a typical contrast therapy treatment.
A randomized-group design was used to examine differences between 2 groups of subjects following a 31-minute warm whirlpool (control) and a 31-minute contrast therapy (experimental) treatment. A hydrotherapy room in a small- college sports medicine facility served as the test environment.
Twenty (7 females and 13 males) healthy college students (age = 20.9 +/- 1.2 years; ht = 178.5 +/- 11.1 cm; wt = 79.2 +/- 21.7 kg) volunteered to participate in this study. Subjects were randomly assigned to either a control or a treatment group.
Intramuscular tissue temperatures in the gastrocnemius were recorded every 30 seconds.
There was a significant difference in mean overall temperature change between the experimental group (0.85 degrees C +/- 0.60 degrees C) and the control group (2.10 degrees C +/- 1.50 degrees C). In addition, there were significant differences between the 2 groups at 10, 15, 16, 20, 21, 25, 26, 30, and 31 minutes. At each recording point, the control group temperature change was significantly higher than that of the experimental group. There was no difference in absolute temperatures at the 11-minute recording point between the groups.
Contrast therapy did not lead to significant fluctuations in muscle tissue temperature at 4 cm below the skin's surface. Therefore, it seems unlikely that the physiologic effects attributed to these fluctuations occur. A 1-minute exposure to a cold whirlpool during a typical contrast treatment does not appear to be long enough to significantly decrease tissue temperature after exposure to the warm hydrotherapy environment.
To determine the efficacy of warm whirlpool, cold whirlpool, and contrast therapy in the treatment of delayed-onset muscle soreness.
Subjects performed eccentric contractions of the elbow flexors and received 4 treatments: immediately postexercise and 24, 48, and 72 hours postexercise. Treatments consisted of 24-minute treatments with warm whirlpool, cold whirlpool, contrast therapy, or no treatment.
Fifty-six sex-matched volunteers from the University of Pittsburgh.
Measurements were taken at 5 assessment times: pre-exercise (0 hours); prior to treatment at 24, 48, and 72 hours postexercise; and at 96 hours postexercise. Dependent variables were degrees of resting elbow flexion, active elbow flexion, and extension; perceived soreness values on a Graphic Pain Rating Scale; and maximal voluntary isometric contraction. A repeated-measures analysis of variance (group by time) and Tukey post hoc analysis were used to determine which treatment groups differed significantly in returning subjects to pre-exercise values.
Cold whirlpool and contrast therapy were found to return subjects to baseline values of resting elbow flexion and perceived soreness significantly more than warm whirlpool or no treatment (P < .01). Additionally, warm whirlpool was found to be more effective than no treatment in the return of resting elbow flexion (P < .01).
These results suggest that cold whirlpool and contrast therapy are more effective than warm whirlpool or no treatment in alleviating delayed-onset muscle soreness in the elbow flexors.
Calculation of percentage change in volumes of blood, plasma, and red cells in dehydration
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Dill DB, Costill DL. Calculation of percentage change in volumes of blood, plasma, and red cells in dehydration. J Appl Physiol 1974;37(2):247–8.