Thursday, August 24, 2023

Issue:

Mackay and Whitsunday Life

Boosting Recovery After Athletic Performance

You’ve managed to stick to your New Year’s resolution of getting fit to live your best life, but after a few weeks of the grind, you may be wondering how to ease those aching muscles to enable you to keep training.

Proper muscle recovery is essential to help you move better and reach your performance goals. There is a plethora of alternative treatments and therapies available, here are just a few suggestions to keep you on the move.

HOT TUB THERAPY

Hot tub therapy is a great way to warm up your muscles before a workout. It is recommended that athletes spend 10-15 minutes in the hot tub before their normal workout routine. This helps increase blood flow to the muscles, improves conduction of the nervous system, and increases heart rate while decreasing blood pressure. The hot tub can also be used as a recovery tool after a workout to promote muscle relaxation and improved rest. Athletes should spend 10-25 minutes in the hot tub to unwind after an intense workout.

COLD TUB THERAPY

Cold tub therapy, also known as cold water immersion, is most used as a “cool down” recovery modality. It is recommended that athletes spend at least 7-12 minutes in the cold tub. This helps reduce muscle soreness, inflammation, and muscle damage. Cold tub therapy may not be as comfortable as time in the hot tub, but the benefits are worth it.

CUPPING

Cupping therapy is a non-invasive, low-cost form of therapy used to promote natural body healing. It is a form of acupuncture that involves lighting a flammable liquid inside a cup which is then placed on sore muscles for five to 10 minutes, creating a vacuum-like environment to promote blood flow, stimulate muscle activity, and decrease inflammation. However, the treatment can result in bruising and there is "very limited scientific evidence" to support its effectiveness.

CRYOTHERAPY

Whole body cryotherapy (WBC) is a treatment that exposes the body to extremely low temperatures between -200 to -300 degrees Fahrenheit to treat chronic joint pain, anxiety, weight gain, migraines, insomnia, rheumatoid arthritis, and Alzheimer's disease. The treatment lasts between two to four minutes and involves liquid nitrogen, either in a single chamber where the person's torso and legs are confined but their head is exposed or a small room where several people can sit or stand.

As with any alternative therapy, please consult your doctor before trying new treatments.

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