Active recovery, or a warm-down, with light exercise is more efficient in augmenting postexercise recovery than are passive recovery strategies (110). The most noted effects
of an active recovery performed at intensities less than 50% of V.O2max include a sig-
nificant increase in the rate of lactate clearance (104, 110, 126, 152, 168), a smoother postexercise body temperature decline (123), a dampening of the central nervous system activity (126), and a reduction in exercise-induced muscle soreness (128).
Researchers have reported that when active recovery is implemented, the typical performance deficits associated with exercise-induced fatigue are attenuated (108, 110, 128). Mika and colleagues (108) reported that an active recovery that contains very light physical activity, such as 5 min of cycling with minimal resistances, results in a more rapid restoration of maximal force-generating capacity than do passive recovery strategies. Additionally, Monedero and colleagues (110) suggested that the implementation of a 20 min active recovery session consisting of cycling at 50% of
V.O2max performed between two 5K bicycle time trials resulted in significantly less
performance decline compared with a passive recovery strategy. Reilly and Rigby (128) examined the effects of a 12 min active recovery consisting of light jogging and stretching on the time course of recovery after a soccer game. Across a 3-day recovery period, the group that performed active recovery experienced a significantly faster rate of performance restoration and significant reduction in the onset of muscle soreness compared with the group that performed a passive recovery.
When researchers have directly compared passive recovery with active recovery strategies, massage, or other postexercise recovery modalities, they have found that passive recovery is associated with impairments in performance restoration (110),
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reductions in plasma lactate levels (104, 110, 168), power output during repeated cycling bouts (14), and maximal force-generating capacity (108).
Although it appears that active recovery is the most appropriate and effective postexercise recovery intervention, active recovery strategies do have a metabolic cost that some researchers suggest could impede muscle glycogen resynthesis (28) and result in a significant decrease in PCr stores (146). It appears that even when postex- ercise active recovery is coupled with carbohydrate consumption, muscle glycogen resynthesis rates may be slightly impaired (17) compared with when carbohydrate and passive recovery strategies are combined.
The current scientific data indicate that active recovery strategies have a great potential to facilitate postexercise recovery. Although there is limited scientific litera- ture delineating the optional duration and intensity of an active recovery regime, it appears that light exercise performed for 10 to 20 min at less than 50% of the athlete’s maximum heart rate (predicted maximum heart rate = 220 – age) (71) followed by stretching for 10 to 20 min is a prudent postexercise regime.
Massage
Massage has been used around the world for thousands of years as a rehabilitation and relaxation-inducing tool (169). Many coaches, athletes, and sports medicine profes- sionals believe that massage can enhance recovery from training, reduce injury risk, and maintain athletic performance. Classic Western massage or Swedish massage is the most common type of massage used with athletes (103, 169). Various techniques are used in this type of massage, depending on the therapist’s experience and clinical advantage desired.
The effects of massage may be stimulated by more than one mechanism. Weerapong and colleagues (169) presented a theoretical model that demonstrates how massage can affect biomechanical, physiological, neurological, and psychological mechanisms (figure 5.7). However, few empirical data are available to support these mechanisms, and substantially more research is needed. Recently, more scientific inquiry has occurred in the area of recovery and restoration techniques.
Mancinelli and colleagues (103) demonstrated that using 17 min of a classic Western massage protocol as a recovery modality during the preseason preparation of Division I women volleyball and basketball players resulted in a maintenance of shuttle run time, a decrease in perceived soreness, and an improvement in vertical jump performance when compared with a group of athletes who did not receive the massage treatment. Zainuddin and colleagues (179) reported that 10 min of massage performed 3 hr after 10 sets of six maximal isokinetic (90°/s) elbow flexions resulted in a 30% reduction of delayed-onset muscle soreness, a reduction in muscle swelling, and a significant increase in the clearance of creatine kinase compared with a passive recovery situation. Massage also may increase the rate of lactate removal (4), which may be related to the perception of recovery (62). Although it appears that massage does offer some benefit, Lane and Wenger (89) suggested that its recovery-inducing effects are equal to cold-water immersion and active recovery.
Additional support for using massage as a recovery modality comes from literature suggesting that massage reduces anxiety (96, 170, 182), tension (170), stress (130), and depression (80); improves mood (170); and increases relaxation (170), sense of well-being (11), and the perception of recovery (61, 62). Thus, it appears that mas- sage offers significant psychological effects that may be of particular benefit to the athlete during recovery.
When implemented as part of a recovery plan, massage can be undertaken before training or competition (preparatory massage) and after competition or training
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(restorative massage) (3, 87, 169). A preparatory massage is generally performed for 15 to 25 min after the completion of a general warm-up and is designed to relax the body, prevent the body from cooling, and regulate preevent emotions. A restorative massage can be used after the completion of an event or training session. This type of massage is initiated 20 to 30 min after cessation of the competition or training session and can last between 7 and 12 min; a massage that takes place 1 to 2 hr after a highly fatiguing bout of exercise should last 15 to 20 min (87). If the exercise bout stimulates great fatigue, massage can be implemented several times throughout the day.
Thermotherapy
Thermotherapy entails various techniques used to heat the body, such as warm water
immersion, saunas, steam baths, warm whirlpools, hydrocollator (hot) packs, par- affin baths, and infrared lamps (119, 138). Thermotherapy is believed to increase subcutaneous and cutaneous blood flow as a result of an increase in cardiac output and a lower peripheral resistance (16, 172, 173). This increase in blood flow increases cellular, lymphatic, and capillary permeability, which can increase metabolism, nutri- ent delivery, and waste removal from the cells (36). It is unlikely that these effects will
Figure 5.7 Theoretical model of massage mechanisms. ⇑ = increase; ⇓ = decrease.
From P. Weerapong et al., 2005, “The mechanisms of massage and effects on performance, muscle recovery and injury prevention,” Sports Medicine 35: 235-256.