Active, Passive, Illegal
A Definition of Regeneration in Athletics Means
- A process of overcoming the affects of fatigue for the rapid restoration of the body’s energy
- Recovery from micro muscle tears and cell damage using principles of supercompensation
- The holistic process of healing yourself “body-mind-soul” to return the body to an optimal state of readiness to ensure the prevention of athletic injuries
Methods of Regeneration:
ACTIVE RECOVERY (AR)
Is the conscious effort to accelerate recovery rates with activities designed to contribute to the restoration of bodily functions to their previous or greater potential
- Dynamic Continuous Warm Down
- Rehearse the perfection of general sport specific skills and agility
- Core - Pillar Strength
- Strength below the knee feet (Ankle, Achilles) - Soleus - Dorsi flexion
- Flexibility (PNF, Dynamic, Static)
- Aerobic Tempo (Talk Pace)
- Extensive Aerobic Tempo: Jog at talk pace
- Continuous (Aerobic) jogging
- Hydrotherapy (Water Massage)
- Abdominal (Pillar – Core) Strength
- Hydrotherapy - external application of water for regeneration purposes.
(i)Cold Water Treatment has a general affect on lowering muscle tone. Apply cold water 30 seconds to 3 minutes
(ii)Contrast Bath means using hot and cold water. The heat dilates blood vessels increasing circulation (for 3 minutes). The cold contracts blood vessels (30 seconds).
(iii) Whirlpool improves circulation. Water temperature 38–40 degrees for relaxing affect.
(iv) Mineral Bath is useful regeneration the body after competition by improving skin circulation and increasing metabolism. It is best to add sea salt or epson salts
- Cross Training - Sports Fun Days
- Recovery Toys and Tools
- Specific Strength (Ankles - Pillar-Core)
- Therapeutic Regeneration
- Therapeutic Massage (manual, machine, and stick) should be part of every training unit. Massage influences the duration of an athlete’s optimal state of readiness.
Localized massage is applied to a set of muscles in order to release tension built up in the muscles.
- Sauna is used to increase body’s temperature and circulation and to assist in the removal metabolic waste. Saunas are excellent for nervous system, joints, ligaments, tendons and flexibility recovery. Drink lots of water after taking a sauna to replace the mineral loss through perspiration. relaxation, regeneration and feeling of general well being.
PASSIVE RECOVERY (PR)
The unassisted and natural response to training.
- Hard day - Easy day
- Planned Rest Day
- Humour Laughter
- Take a Holiday (break)
ILLEGAL RECOVERY (IR)
- Anabolic Steroids
Synthetic substances that mimic the action of the male hormone testosterone, which are usually administered by pill or injection. Steroids help build muscle
mass and increase strength, as well as, increase levels of endurance and recovery.
- Human Growth Hormone (HGH)
Obtained from the pituitary gland of human cadavers. Athletes can purchase biosynthetic HGH known as somatren for treatment of growth deformities. HGH affects growth, muscle mass and strength and other functions in the body such as sugar and fat conversion. Exercise and one hour release HGH after you go to sleep. If athletes eat properly, they can aid the release of HGH production. The amino acid L-arginine, which is found in eggs, chicken, peanuts and peanut butter, aids in a greater amount of HGH release. A high insulin level STOPS HGH release. Eating carbohydrates such as bread, sugar, pasta and sports drinks with sugar will produce high insulin levels, which will stop recovery within fatigued cells.
- Blood Doping
The transfusion and re-infusion of (frozen) blood into the body. Blood doping increases blood volume, increase Hb (iron) and red blood cells – the body’s oxygen
For more information on speed and similar articles, “The Sciences of SAC” by Brent McFarlane
Thanks to Brian Risk, Canadian National Pole Vault Coach for sharing recovery ideas.