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Prof Dr Romain Meeusen

H U M A N P H Y S I O L O G Y & S P O R T S M E D I C I N E V R I J E U N I V E R S I T E I T B R U S S E L

Recovery

Judo (intermittent exercise)

Acute Cryotherapy

Recovery & (anaerobic) performance

Recovery & the Brain

Process by which the athletes physiological and psychological function is restored

Recovery can result in an enhanced performance by increasing the adaptation to training

Increase the quality and quantity of training

Reduce the risk of developing overuse injuries

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Stretching

Active recovery (warm-down)

Nutrition

Massage

Hydrotherapy

Compression

Psychological means and sleep

Courtesy Dr Shona Halson AIS

Duration :

few seconds – 5 (8) minutes

3-4 minutes average

20-30 sec periods of activity

5-10 sec interruptions

Anaerobic ‘bursts’

Aerobic basis –recovery (training)

Casterlenas et al 1997, Van Malderen et al 2006

Strength :

Maximal strength

Isometric strength

Dynamic strength

Muscle endurance

Anaerobic ‘Characteristics’

Upper body Power – anaerobic capacity

Casterlenas et al 1997, Van Malderen et al 2006

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Local cryotherapy

Hydrotherapy (cold – contrast)

Effects on performance

Lactate removal

Muscle Soreness

Training & Match

Meeusen R. 2004 - Hartvikson 1962

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Meeusen R. - Thorsson et al 1985

Tracer study 133Xe

De Pauw, Meeusen et al MSSE 2011

Recovery:

• Passive Recovery (PR = sitting on a chair)

• PR + upper leg cooling (0°C or 10°C)

• Active Recovery (AR = cycling at 80W)

• AR + upper leg cooling (0°C)

60min intensive cycling

30min time-trial

100min REST

De Pauw, Meeusen et al MSSE 2011

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Performance TT (2 vs 1)

De Pauw, Meeusen et al MSSE 2011

*P<0.05

0

2

4

6

8

10

12

TT end REC0 REC5 REC10 REC15 REC20

[BLa

] (m

mo

l/L)

Blood lactate concentration

AR + cooling

AR

*

*

*

*

De Pauw, Meeusen et al MSSE 2011

• In 20°C: AR and PR subjects maintain TT2 performance

• AR + Cooling : faster lactate removal

De Pauw, Meeusen et al MSSE 2011

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Recovery:

• PR: sitting on a chair

• CWI: immersion in water (15°C)

• AR: cycling at 80W

90min intensive cycling

12min time-trial

45min REST

740

760

780

800

820

840

860

880

AR PR CWI

Du

rati

on

(s)

TT2 performance

>30s 4%

*CWI + AR – TT1 end: P<0.05; †PR – TT1 end: P<0.05

* *

†

0

2

4

6

TT end Rec5 Rec10 Rec15

[BLa

] (m

mo

l/L)

Blood lactate concentration PR

CWI

AR

*

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• Ergogenic effect of CWI on subsequent cycling performance

– Hydrostatic pressure

– Cooling

– Different pacing profile

See also Broach & Bischop in press 2014

Comparison AR – PR after judo match

4 upper body Wingates

Second game

Lactate removal

Franchini et al 2009

Franchini et al 2009

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Lct disappearance higher in AR compared to PR

No real influence on subsequent performance in :

Consecutive Wingates

Specific judo fitness test

(?) chance of winning second match was 10 times

higher when performing AR (match analysis)

Franchini et al 2009

Local muscle performance: Female climbers

Passive, electrostimulation, cycling, cold water immersion

Recovery measures

Baseline

(arrival at climbing

center)

(basal)

Warming-up

5b 5c 10min

rest

Cl

(6b)

6a 10min

rest

20min

rest

20-min

recovery

C2

(6b)

Climbing tests & recovery

Pre-C1 Post-C1 Pre-C2 Post-C2

Heyman et al MSSE-2009

Difference between first & second climb

0

250

500

750

1000

Passive Active ElectroS CWI

Du

rati

on

(s

ec

)

Climb 1 Climb 2

Heyman et al MSSE-2009

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Hand Grip strength

Heyman et al MSSE-2009

Passive recovery Active recovery

Electromyostimulation Cold water immersion

Passive recovery (PAS, control) or Hydrotherapy protocol for 72 h post-exercise:

(1) cold water immersion (CWI: n = 12),

(2) hot water immersion (HWI: n = 11)

(3) contrast water therapy (CWT: n = 15)

Vaile et al 2008

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DOMS-inducing leg press protocol (Eccentric leg press protocol 140% 1RM DOMS)

followed by PAS or one of the hydrotherapy interventions for 14 min

Measures : Squat jump, Isometric squat, Perceived pain, Thigh

girths

Pre, immediately post, 24, 48 and 72 h post-exercise

Recovery after eccentric exercise

Vaile et al 2008

Vaile et al 2008

Cold WI

Hot WI

Contrast WT

Vaile et al 2008

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Pain improved following ContrastWT at 24, 48 and 72 h post-exercise.

ColdWI and ContrastWT effective in reducing the physiological and functional deficits associated with DOMS :

improved recovery of isometric force

dynamic power reduction in localised oedema.

HotWI effective in the recovery of isometric force, ineffective for recovery of all other markers compared to PAS

Vaile et al 2008

Cold Water immersion or Contrast Water Therapy

Decrease in core temperature

Decrease inflammation- compression

Decrease pain sensation/nerve conduction

Increase blood flow?

Influence on sleep latency

See also Broach & Bischop in press 2014

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• Experimental design

– 32 Ag/AgCl electrodes

• Source localization method

(sLORETA)

– Where do differences take place?

90 minutes high intensity cycling

Post-exercise recovery

• Effect of recovery on the brain

– CWI AR and PR: no electrocortical alterations CWI: ↑ activity:

• Supramarginal gyrus • Cognitive functioning • Attention • Somato sensory inputs

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Exercise alters brain oscillations

CWI restores exercise-induced altered brain oscillations

Courtesy Dr Shona Halson AIS

Consider : time until the next training session or competition? Recovery necessary? What can be practically performed in the timeframe? What strategies have scientific evidence to support their use in the given time?

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Does the exercise involve muscle damage? Repeating the recovery strategy on subsequent days may be beneficial and contrast water therapy may be a useful strategy

Vaile et al 2008

Eccentric muscle work (140% 1RM squat jump

Does the exercise involve muscle damage? Repeating the recovery strategy : ALSO COMPRESSION

Goto et al in press 2014

Use appropriate temperatures and duration for immersion :

10-15° C cold water (higher temperatures i.e. 20° C) may be observed using longer durations of exposure)

Ratio of hot:cold contrast water therapy 1:1 7 rotations of 1 minute hot and 1 minute cold.

Duration of 14-15 minutes

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Whole body (excluding the head) Standing rather than sitting maximise hydrostatic pressure Consideration should be given to environmental temperature Maximal, short duration efforts CWI prior to effort = neg.

Depending on time between bouts :

Active Recovery (compression or maybe electrical stimulation in addition)

As its high intensity and potentially a short amount of time between bouts :

Avoid cold to ensure the muscles are still warm

Pick the 3-4 hardest sessions : hydrotherapy

Short term injury : local cryo or cold water

(10min @ 15 deg)

If no injury : contrast water therapy

(1 min hot, 1 min cold X7)

add compression after hard sessions

stretching session 1-2 times a week for 30-60min

massage (once a week)