Recovery Strategies
Recovery is defined as the strategies and practices used by an athlete during the period of time between highly strenuous training activities or competitive events and the next scheduled strenuous training event or competition.
Recovery activities allow the body to return to baseline neuromuscular and biochemical function as measured by objective performance testing and biochemical analysis.
These activities include:
- Rest/sleep
- Hydration
- Balanced overall nutrition and recovery-specific nutrition
- Injury management
- Recovery-focused stretching
Future blogs will address each of these elements in detail, however, sports science data is compelling and suggests that, on average and under conditions where there are consistent and intentional recovery practices—
- It takes 48 hours for the body to return to a baseline, neuromuscular state, barring injury, as measured by performance on Counter Movement Jump (CMJ) and sprint testing
- It takes, on average, 72 hours for the body to return to a neurochemical baseline state, barring injury, as measured by serum (blood) creatine kinase (CK), testosterone and cortisol levels
Sports science data also consistently noted should that the lower the level of organized participation the longer these recovery intervals should be suggesting that, in general, younger and lower-level performing athletes should have even longer recovery intervals built into their competitive schedule than their higher performing, elite-level counterparts. This is likely due to general lower levels of baseline pre-performance conditioning.
Developing consistent, evidence-driven recovery interval habits and practices not only supports safety and performance, but it also helps athletes develop healthy habits that will serve them long after the competitive participation days are over.
At Steel City Direct Care, we place athletes and student-athetes of all ages, skill and level of participation at the center of all that we do.
Whether you are active sports enthusiast, 'weekend warrior' or highly conditioned, accomplished, elite-level athlete, Steel City Direct Care looks forward to partnering with you to keep you healthy, well, 'balanced', in the game, and at your best!
Christopher Conti, MD is the Owner and Founder of Steel City Direct Care, located in Wexford, PA. He is an emergency medicine physician with additional training in sports and concussion health. He is currently a Team Physician for the US Soccer Federation (USSF) Youth National Team player pools, Medical Advisor for the PA West Soccer Association of the US Youth Soccer Association, Medical Advisor of SportGait and the Medical Advisor for the Woodland Hills School District. Dr. Conti currently serves as the Director of Sports Health & Wellness for the BVB International Academy, Pittsburgh, and is also a Federal Aviation Administration (FAA)-designated Senior Aviation Medical Examiner (AME)
Disclaimer
The information contained within this blog as well as the information contained on the Steel City Direct Care website do not represent the thoughts or opinions of the USSF, PW West, USYS, SportGait, BVB International Academy North America, or the Woodland Hills School District.
None of the information presented should ever be considered to be a suitable substitute for an in-person clinical assessment with an appropriately trained and licensed health professional.
Recovery activities allow the body to return to baseline neuromuscular and biochemical function as measured by objective performance testing and biochemical analysis.
These activities include:
- Rest/sleep
- Hydration
- Balanced overall nutrition and recovery-specific nutrition
- Injury management
- Recovery-focused stretching
Future blogs will address each of these elements in detail, however, sports science data is compelling and suggests that, on average and under conditions where there are consistent and intentional recovery practices—
- It takes 48 hours for the body to return to a baseline, neuromuscular state, barring injury, as measured by performance on Counter Movement Jump (CMJ) and sprint testing
- It takes, on average, 72 hours for the body to return to a neurochemical baseline state, barring injury, as measured by serum (blood) creatine kinase (CK), testosterone and cortisol levels
Sports science data also consistently noted should that the lower the level of organized participation the longer these recovery intervals should be suggesting that, in general, younger and lower-level performing athletes should have even longer recovery intervals built into their competitive schedule than their higher performing, elite-level counterparts. This is likely due to general lower levels of baseline pre-performance conditioning.
Developing consistent, evidence-driven recovery interval habits and practices not only supports safety and performance, but it also helps athletes develop healthy habits that will serve them long after the competitive participation days are over.
At Steel City Direct Care, we place athletes and student-athetes of all ages, skill and level of participation at the center of all that we do.
Whether you are active sports enthusiast, 'weekend warrior' or highly conditioned, accomplished, elite-level athlete, Steel City Direct Care looks forward to partnering with you to keep you healthy, well, 'balanced', in the game, and at your best!
Christopher Conti, MD is the Owner and Founder of Steel City Direct Care, located in Wexford, PA. He is an emergency medicine physician with additional training in sports and concussion health. He is currently a Team Physician for the US Soccer Federation (USSF) Youth National Team player pools, Medical Advisor for the PA West Soccer Association of the US Youth Soccer Association, Medical Advisor of SportGait and the Medical Advisor for the Woodland Hills School District. Dr. Conti currently serves as the Director of Sports Health & Wellness for the BVB International Academy, Pittsburgh, and is also a Federal Aviation Administration (FAA)-designated Senior Aviation Medical Examiner (AME)
Disclaimer
The information contained within this blog as well as the information contained on the Steel City Direct Care website do not represent the thoughts or opinions of the USSF, PW West, USYS, SportGait, BVB International Academy North America, or the Woodland Hills School District.
None of the information presented should ever be considered to be a suitable substitute for an in-person clinical assessment with an appropriately trained and licensed health professional.
No Comments