Recovery

Delayed
Onset
Muscle
Soreness

This can occur within 24 hours of exercise which unfamiliar to the body and/or an increase in stress on the body. Muscles are at maximum soreness at approximately 40 hours after exercise.

Methods Of Recovery

• Fluid and mineral replenishment: For each kg in fluid lost, 1L of fluid shoud be consumed. As sweat contains sodium potassium, which is important for muscle use, sports drinks and other forms of these products should be consumed.
• Food: Eating carbohydrate based foods should occur ASAP after exercise.
• Active Recovery: This involves 5-25 minutes of low intensity exercise which is lower than 40% of max H.R. Stretching should be involved in this and this lengthens muscles to pre exercise length.
• Passive Recovery: This involves rest and nutrition. PC stores are 90% replenished after 3 minutes.
• Massage: Stimulates bloodflow, is mentally relaxing and allows the athlete to identify which parts of their body are sore and more injury prone than others.
• Hot and Cold: Hot water expands the blood vessels and the cold water contracts the blood vessels. This encourages and increases the natural blood circulation.
• Ongoing diet: Athletes should have a balanced, healthy diet