post race recovery - cherryblossom.org recovery.pdf · myofascial release an effective preexercise...
TRANSCRIPT
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Post Race Recovery
Megan W. Moran, PT, DPT, SCS
MedStar NRH Rehabiliation
Network
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FINISH LINE
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Finish Line
• Hydrate: include carbohydrates to increase fluid uptake
• Keep moving
• If you don’t feel well, look for medical tent
• Race provides food, water and gatorade
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How do you plan to recover?
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COMPRESSION
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Compression Garments
• 2015 study found compression garments used for 48 hours after marathon aided recovery
• Review of several studies in 2016 showed slight improvement in endurance and decrease in muscle pain
• Armstrong SA, Till ES, Maloney SR, Harris GA. Compression socks and functional recovery following marathon training: a randomized controlled trial. J Strength Cond Res. 2015 Feb;29(2):528-33.
• Engel FA, Holmberg HC, Sperlich B. Is There Evidence that Runners can Benefit from Wearing Compression Clothing? Sports Med. 2016 Dec;46(12):1939-1952.
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Compression
Treseler, C, Bixby, WR, Nepocatych, S. The Effect of Compression Stockings on Physiological and Psychological Responses after 5-km Performance in Recreationally
Active Females. J Strength Cond Res. Volume 30(7), July 2016, p 1985–1991
• 2016 study found psychological benefits to
aid in recovery
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Compression
• 2016 review in Journal of Sports Medicine:
decrease in muscle soreness, small effect
on decreasing circulating creatine kinase.
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MASSAGE
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Sports Massage
• Thought to improve recovery by increasing blood flow.
• Some studies link massage to decrease in DOMS
• Lack of good research
• Martin NA, Zoeller RF, Robertson RJ, Lephart SM. The Comparative Effects of Sports Massage, Active Recovery, and Rest in Promoting Blood Lactate Clearance After Supramaximal Leg Exercise. Journal of Athletic Training. 1998;33(1):30-35.
• Best TM, Hunter R, Wilcox A, et al. : Effectiveness of sports massage for recovery of skeletal muscle from strenuous exercise. Clin J Sport Med, 2008, 18: 446–460.
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FOAM ROLLING
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Foam Rolling
• Improved joint motion
• Decrease in soreness
• Schroeder, Allison N. BS; Best, Thomas M. MD, PhD. Is Self
Myofascial Release an Effective Preexercise and Recovery
Strategy? A Literature Review. Current Sports Medicine
Reports.Volume 14(3), May/June 2015, p 200–208
• Cheatham SW, Kolber MJ, Cain M, Lee M. THE EFFECTS OF
SELF‐MYOFASCIAL RELEASE USING A FOAM ROLL OR
ROLLER MASSAGER ON JOINT RANGE OF MOTION,
MUSCLE RECOVERY, AND PERFORMANCE: A
SYSTEMATIC REVIEW. International Journal of Sports
Physical Therapy. 2015;10(6):827-838.
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ACTIVE RECOVERY
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Active Recovery
• Active better than
passive (rest)
• Cool down run
• Bike
• Swim
• Fast pace walk
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ICE BATH
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Ice Bath
• 10-15 degrees
Celsius
• 10 minutes
• Decrease in muscle
soreness
• Bailey, D.M., Erith, S.J., Griffin, P.J., Dowson, A., Brewer,
D.S., Gant, N. & Williams, C. Influence of cold-water
immersion on indices of muscle damage following prolonged
intermittent shuttle running. Journal of Sports Sciences. 25:
1163-70. 2007.
• Bleakley C, McDonough S, Gardner E, et al. Cold-water
immersion (cryotherapy) for preventing and treating muscle
soreness after exercise. Cochrane Database Syst. Rev. 2012;
2:CD008262.
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NUTRITION
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Nutrition
• Promote insulin
release with
carbohydrates
• Recommend 30g in
first 30 minutes
• Deuster PA, Zeno SA, Attipoe S. Chapter 6: Nutritional
Considerations for Endurance Running. In: Wilder RP,
O’Connor FG, Magrum EM. Running Medicine. 2nd ed.
Monterey, CA: Healthy Living; 2014: 130-138.
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NSAID
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NSAID
• Ibuprofen not shown
to decrease pain 48
hours after tissue
damage in long
distance runners.
• Other studies show
relief in soreness in
the short term.
• Da Silva E, Pinto RS, Cadore EL, Kruel LF. Nonsteroidal
Anti-Inflammatory Drug Use and Endurance During
Running in Male Long-Distance Runners. Journal of
Athletic Training. 2015;50(3):295-302. doi:10.4085/1062-
6050-49.5.04.
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Recovery
Compression
Foam Roll
Ice Bath
Active Recovery
Hydrate