What Recovery Modalities are Worth Your Time and Money?
In this episode Shenae and Dr Char are talking all about recovery modalities and sharing what the science has to say!Do foam rollers really break up adhesions? Does stretching reduce muscle soreness? Do ice baths aid recovery? We cover all these questions and more, including the reason for ‘recovery’ in the first place- what it is that we are trying to achieve through using certain modalities, and some of the mechanisms that are responsible for these occurrences. From there we delve into common recovery tools such as the foam roller, massage gun, ice baths, hyperbaric oxygen chambers, compression garments, and how these modalities are marketed to work and if the science actually supports those claims. Based on the science, we both share what recovery strategies we utilise, and what we believe to be best practice if you want to maximise your training adaptations whilst reducing your chances of burnout. You can catch more shows and episodes on health, self-development and lifestyle at www.rise-workout.com or on our YouTube channel RISE: Make Life Work Out Music by: Joakim Karud - Vibe With Me References: 1. McAnulty SR, Owens JT, McAnulty LS, Nieman DC, Morrow JD, Dumke CL, et al. Ibuprofen use during extreme exercise: Effects on oxidative stress and PGE2. Med Sci Sports Exerc. 2007 Jul;39(7):1075–9. 2. Nieman DC, Henson DA, Dumke CL, Oley K, McAnulty SR, Davis JM, et al. Ibuprofen use, endotoxemia, inflammation, and plasma cytokines during ultramarathon competition. Brain Behav Immun. 2006 Nov 1;20(6):578–84. 3. Carvalho C, Caetano JM, Cunha L, Rebouta P, Kaptchuk TJ, Kirsch I. Open-label placebo treatment in chronic low back pain: a randomized controlled trial. Pain [Internet]. 2016 Aug 10 [cited 2022 May 17];157(12):2766. Available from: /pmc/articles/PMC5113234/ 4. Carvalho C, Pais M, Cunha L, Rebouta P, Kaptchuk TJ, Kirsch I. Open-label placebo for chronic low back pain: a 5-year follow-up. Pain [Internet]. 2021 May 1 [cited 2022 May 17];162(5):1521–7. Available from: https://journals.lww.com/pain/Fulltext/2021/05000/Open_label_placebo_for_chronic_low_back_pain__a.23.aspx 5. Draper SN, Kullman EL, Sparks KE, Little K, Thoman J. Effects of Intermittent Pneumatic Compression on Delayed Onset Muscle Soreness (DOMS) in Long Distance Runners. Int J Exerc Sci [Internet]. 2020 [cited 2022 May 18];13(2):75. Available from: /pmc/articles/PMC7039487/ 6. Meeusen R, Duclos M, Foster C, Fry A, Gleeson M, Nieman D, et al. Prevention, diagnosis and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science (ECSS) and the American College of Sports Medicine (ACSM). http://dx.doi.org/101080/174613912012730061 [Internet]. 2012 Jan [cited 2022 May 18];13(1):1–24. Available from: https://www.tandfonline.com/doi/abs/10.1080/17461391.2012.730061 7. Mah CD, Mah KE, Kezirian EJ, Dement WC. The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep [Internet]. 2011 Jul 1 [cited 2022 May 8. Walker MP, Brakefield T, Morgan A, Hobson JA, Stickgold R. Practice with Sleep Makes Perfect: Sleep-Dependent Motor Skill Learning. Neuron. 2002 Jul 3;35(1):205–11. 9. Brown F, Gissane C, Howatson G, van Someren K, Pedlar C, Hill J. Compression Garments and Recovery from Exercise: A Meta-Analysis. Sport Med [Internet]. 2017 Nov 1 [cited 2022 May 18];47(11):2245–67. Available from: https://link.springer.com/article/10.1007/s40279-017-0728-910. Costello JT, Algar LA, Donnelly AE. Effects of whole-body cryotherapy (−110 °C) on proprioception and indices of muscle damage. Scand J Med Sci Sports [Internet]. 2012 Apr 1 [cited 2022 May 18];22(2):190–8. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2011.01292.x
