Post-Work out Recovery and injury

In a competition geared for the amateur athlete who wants to reach his potential, but is not paid to do so, there is always a risk of injury.  Professional athletes spend as much time in recovery as they do working out.  They use massage, stretching, ice baths and other techniques to aid the muscles, ligaments and tendons recover and ready them for the next grueling workout.

Amateurs simply don't have the time to dedicate to both grueling workouts and time consuming and expensive recovery sessions such as used by professional or semi-professional athletes.

So, given the limited time and resources available to an amateur athlete who still wants to reach their natural potential, what does the evidence indicate is best to enhance recovery.

 Many elite athletes and their trainers encourage the use  of ice baths as a way to flush lactic acid out the muscles immediately after a workout.  Done soon after a vigorous workout for about 20 minutes in 10 to 15 C water, an ice bath causes intense vasoconstriction in the muscles.  This pushes the lactic acid out of the muscle.  The reduced blood flow also reduces the inflammatory response in the muscle and decreases swelling.  After rewarming, oxygen flows back into the muscle free of lactic acid.

However, while a couple of studies have been able to show improved performance when done workouts are performed back to back, many other studies have not been able to demonstrate any benefit.  For example, in 2007, a study using water at 1 to 5 degrees C did not reduce muscle pain, swelling or performance.  Some believe that inhibiting the natural inflammatory response associated with a vigorous workout impairs the bodies natural efforts at adapting to the routine and getting stronger.  At this point, most believe that the best place for ice baths is to speed recovery when an athlete must perform at a high level the following day; but this method should be used sparingly and not as a routine.  Of course, ice baths require time and resources to do it properly.  The easier and more convenient method for the amateur athlete is to put water into small paper cups and freeze them.  After your work out, massage the muscle with the ice end and peel away the cup as the ice melts.  Do this ice massage for about 20 minutes. 

Other methods to reduce muscle soreness include compression tights.  Research has found that wearing  compression tights reduces post exercise lactate levels which eases muscle soreness.  Also, in 2005, another study looked at massage therapy after exercise.  This study found that delayed onset muscle soreness was reduced with massage therapy.  There is limited research in this area however.  

There are two important pieces of research that define what should definitely be avoided if what can be recommended is shaky.  In 2009, a study found that pre-exercise stretching can cause muscle injury so most now recommend stretching be done post workout.  minimal warm up stretching is probably not an easy, but a vigorous stretch routine is out.  Also, using heat after a your workouts is out.  This increases blood flow to the muscles and leads to increased inflammation and swelling.

Lastly, active recovery can be useful. This simply means, on your non training days, a very mild workout, i.e. easy jogging or maybe just a brisk walk for 15 to 20 min. Biking, body weight exercises (i.e. push ups), or sports could also qualify for active recovery workouts as long as the intensity is low and lasts no more than an hour. Here's a brief article discussing this more in depth.

Also important in recovery is proper nutrition. A good source of easily digestible protein and carbohydrate should be consumed soon after your training session.  Also, post workout is the ideal time to consume creatine and whey protein along with glutamine.  Post workout, blood flow to your muscles is at its peak; therefore, consuming carbs, protein, and creatine will maximize muscle tissues levels.

As you progress in your strength and build up your intensity, injury will be a recurrent concern.  If you suffer a tendon injury (very common with weight lifting), the only solution is to rest the sight.  Trying to work through it is pointless.  The acronym RICE is the only real method to overcome most injuries related to weightlifting and sprinting.  R=rest, I=ice (reduce inflammation), C=compression, and E=elevation to avoid swelling.  Of these, the Rest and Ice are probably most relevant and important.  If it is a chronic low grade injury, using Ice after workouts and a deep heat cream before workouts is best.

Avoiding injury is best of course.  This is best accomplished but by putting a premium on technique.  As you add weight to your routine week in and week out; don't compensate for increased weight by sacrificing technique.  Ensure adequate recovery time between vigorous workouts.  Flexibility is a must as you progress; therefore, end each work out session with flexibility work.  If you feel even a small amount of pain; don't work through it, STOP.  Find and exercise that you can substitute that does not aggravate the sight of injury.  Maybe you need another week off.  That is far better than making a low grade injury worse.

In the mean time, get motivated by checking out the Speed Strength combine video here:

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