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 T. Conti, MD is the Founder and Owner of Steel City Direct Care, LLC, a Pittsburgh, PA-based medical practice specializing in the care of athletes and aviators.  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), U14-U17 Youth National Team player pools, Medical Advisor for the PA West Soccer Association, a local affiliate of the United States Youth Soccer Association and the Medical Advisor for the Woodland Hills School District in suburban Pittsburgh, PA. Dr. Conti serves as Medical Advisory Board Member for  SportGait and is also a Credentialed ImPACT Consultant (CIC) for sports concussion care.  Dr. Conti is a designated Senior Aviation Medical Examiner (AME) for the Federal Aviation Administration (FAA)

Disclaimer
The information, opinions and content presented do not necessarily represent the policies or opinions of USSF, the FAA, PA West Soccer, USYS, FIFA, ImPACT, SportGait, the Woodland Hills School District or Steel City Direct Care, LLC.

None of the information presented should be construed as formal medical advice, nor should it be considered an acceptable substitute for a formal virtual or in-person encounter with an appropriately trained and licensed healthcare professional.  None of the above-listed entities, including Steel City Direct Care, LCC, are responsible for any adverse outcome associated with this content.
 
If you would like to schedule a virtual or in-person visit with Dr. Conti, please contact Steel City Direct Care

Steel City Direct Care is a Direct Patient Care (DPC) practice that provides targeted & specialized in-person and virtual care for aviators and athletes of every age and level of skill and participation.