Athlete Recovery

Active or Passive Recovery: Which is Better?

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Training doesn�t make us fitter � recovery from training does. So, how do we recover? An easy jog or spin, or a lazy day on the sofa, asks Beate Stindt, chartered physiotherapist at Six Physio.

?Recovery can be either active or passive. Passive recovery is just that; total rest. A passive recovery day should not include any training. On these days you should rest and recover, which means no spring cleaning and no walking around the shops for the whole day.

An active recovery session usually involves your usual sport, be it running, swimming, cycling or yoga, but at an easy to moderate intensity. Active recovery has been likened to a short nap � the aim is to feel better at the end of your workout than you did at the beginning. Training for an event places a huge amount of stress on your body and hard sessions result in the hormone cortisol being released. Cortisol is a natural anti-inflammatory but, left to hang around in the blood for too long, can negatively interfere with muscle regeneration.

Active vs Passive Recovery

One aim of active recovery is to clear the metabolic waste resulting from exercise, as well as providing a higher level of blood flow to muscles in need of nutrients, allowing them to repair themselves.

While there is not yet conclusive evidence showing whether or not this really does result in quicker recovery, if you are going to try it, it�s important that it�s done correctly so as not to contribute to fatigue. Many athletes will use an active recovery session as a technical workout and focus on form and technique, something they might not be able to do during sessions with a higher intensity where technique work can be drowned out.

Some athletes will have a recovery workout in between two hard workouts while others may include a recovery week in their training programme. A general rule of thumb for a recovery week/session would be to reduce the volume of your training by approximately 30 per cent. If you train according to heart rate, make sure you complete your session at less than 60 per cent of your maximum heart rate. If you need a break from all technology, as a general rule you should make sure you can still continue a conversation. You should be able to speak in full sentences and not only the odd word or grunt.

Another way to make sure that you are not working too hard is to make sure you are comfortable breathing through your nose (make sure all nasal passages are clear!).

So which is best? The jury is still out. Like so many things in training, everyone has their own personal preference and it is important to find your own and do it correctly. If you�re going to include active recovery sessions as a part of your training, resign yourself to the fact that you might not get admiring looks from passers by or that you might be overtaken by your elderly neighbor on her bicycle with a fully laden basket. But remember: that�s okay!

The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900

Additional Topics: Chiropractic and Athletic Performance

Although warm-up stretches, exercise and plenty of training activities are practiced on a regular basis to prevent injuries, many athletes frequently experience sports injuries during their specific physical activity and/or sport. Fortunately, chiropractic care can help treat and rehabilitate athletes, in order for them to return to the field as soon as possible. Chiropractic has also been demonstrated to help increase athletic performance.

 

 

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Professional Scope of Practice *

The information herein on "Active or Passive Recovery: Which is Better?" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
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Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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Welcome-Bienvenido's to our blog. We focus on treating severe spinal disabilities and injuries. We also treat Sciatica, Neck and Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal mobility, health, fitness, and structural conditioning. We use Individualized Diet Plans, Specialized Chiropractic Techniques, Mobility-Agility Training, Adapted Cross-Fit Protocols, and the "PUSH System" to treat patients suffering from various injuries and health problems. If you would like to learn more about a Doctor of Chiropractic who uses advanced progressive techniques to facilitate complete physical health, please connect with me. We focus on simplicity to help restore mobility and recovery. I'd love to see you. Connect!

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