Recovery and fatigue

RECOVERY AND FATIGUE

FATIGUE

• Physical and/or mental lethargy or exhaustion

• Triggered by stress, exercise, overwork, illness or disease

– Physical fatigue is the inability to continue functioning at the level of normal physical capabilities

– Mental fatigue is a lack of mental clarity, concentration difficulties, sleepiness and/or memory loss

TYPES OF FATIGUE

MUSCULAR FATIGUE

• Not just a build-up of lactic acid

• Involves muscular and central nervous system fatigue

• Depends on the following:

–Type/duration/intensity exercise

–Muscle fibre type

–Fitness/Training status

–Nutritional status

–Mental state athlete

MUSCULAR FATIGUE

• Fuel depletion:

–ATP

–PC

–Glycogen

• Accumulation of metabolic by-products:

–H+ ions

–Inorganic phosphate (Pi)

–ADP

• Impaired muscle excitability

BODY TEMPERATURE AND FATIGUE

• Performance decreases when core body temperature increases

• Blood supply is redirected to the skin & away from the muscles

• Dehydration: excess fluid loss also associated with electrolyte loss decreases blood plasma

LACTATE

• Lactic acid is quickly broken down in the muscles into lactate & H+ ions

• Lactate is then broken down further in the muscle using aerobic pathways to supply immediate energy or to create more glycogen

LACTATE

• Onset of Blood Lactate Accumulation (OBLA):

– Point during exercise where blood lactate accumulates above resting levels

–Non athletes at 50-60% VO2 max

–Trained athletes at 70-80% VO2 max

• Lactate Inflection Point (LIP):

–Point beyond which intensity and power cannot be maintained without rapid accumulation of H+ ions

RECOVERY

RECOVERY

• Overcoming or reversal of fatigue

• Body systems repair damaged tissues and replenish energy stores

• Insufficient recovery can lead to overtraining or long term (chronic) fatigue

• Includes a number of different processes…

COOL DOWN/ACTIVE RECOVERY

• First step post session• Low intensity (60-70% MHR)• 5-10 mins

• Aerobic• Maintains adequate blood flow to muscles• EPOC

• Prevents venous pooling• Return to resting levels

PASSIVE REST

• Non activity

• Sleep 8-10 hours maintains reaction time, agility, speed, visual processing & concentration

• Rest days in training program

REPLENISH ENERGY STORES

• Replenish glycogen stores (CHO) (65% diet)–Should be replenished in first 15-30 mins with high

GI foods• Protein to repair muscle fibres (15% diet)• Fats to restore energy & supply vitamins (20% diet)

• PC stores replenish 70% in 30 secs and the remainder in 3 mins

REHYDRATION

• Be hydrated before exercise 400-600mL in 2 hours prior

• 200-300mL every 15-20 mins during exercise

REFUELLING FOR EVENTS

• Short Duration & High Intensity (<60mins):–Glycogen stores should be adequate pre-event–Focus on rehydration

• Moderate Intensity & Intermittent Sports (60-90mins):–Glycogen stores should be adequate pre-event–Tapering –Focus on rehydration

• Prolonged Sub-max Exercise (>90mins):–CHO loading–Tapering–Consume CHO during event–Rehydration

HYDROTHERAPY

• External application of water (liquid, ice, hot, cold or warm) to heal & recover

CRYOTHERAPY

• Ice packs, pool sessions, ice baths & ice vests

• Reduce blood flow to reduce swelling and fluid retention around joint

• Important for injured or damaged sites

• Causes vasoconstriction of blood vessels & removal of waste products

• Maintains core body temperature

HOT AND COLD CONTRAST THERAPY

• Alternate between hot/cold shower, spa/plunge pool or water immersion

• Relaxes muscles

• Assists neurological recovery

• Change between vasodilation and vasoconstriction to remove waste products & deliver nutrients

COMPRESSION

• Increased blood flow• Increase venous return & reduce blood pooling• Decrease blood lactate levels• reduce swelling• Enhance proprioception• Decrease DOMS• Increase skin temperature

MASSAGE

• Relaxation & stress release

• Stimulates blood flow

• Relieve swelling

• Removal lactic acid and metabolic by-products

• Reduce muscle stiffness, cramping & soreness

HYPERBARIC OXYGEN THERAPY

• Treat soft tissue injuries

• 100% pure oxygen increased atmospheric pressure

• Increase blood oxygen levels to assist muscle recovery

SPECIALISTS

• Physiotherapist: Musculoskeletal, neurological & cardiothoracic injuries

• Myotherapist: Treat soft tissue & joint injuries, includes massage & needling

• Osteopath: Treat musculoskeletal imbalances & mobility• Sport Psychologist: Assist with mental preparation, stress

& anxiety• Nutritionist: Provide advice on diet/hydration

pre/during/post training & competition• Chiropractor: Treat musculoskeletal injuries, particularly

concerning the spine• Podiatrist: Treat foot related injuries

ETHICAL CONSIDERATIONS IN SPORT MEDICINE

ETHICAL CONSIDERATIONS IN SPORT MEDICINE