Recovery Solutions for Performance-Part 2

As mentioned before in Part 1, training takes its toll on your muscles, tendons, ligaments, etc., creating micro-trauma in these tissues. From this, scar tissue forms. These tissues can also become tightened and imbalanced which leads to faulty movement patterns and the inability to get into necessary positions needed for sport. For example, in the back squat, someone with tight internal rotators/horizontal adductors (the pecs and subscapularis for example), might have a hard time getting the hands and arms in the proper position, due to the external rotation/horizontal abduction required to do so. In order to fix this issue, soft tissue manipulation must be done. The main goal of these soft tissue therapy options is to break up adhesions/scar tissue, restoring proper function, and promoting blood flow into the tissues for repair.

 With that said here are some options for this aspect of the recovery process: 

Self Myofascial Release- Self myofascial release, for lack of a better description is a poor man's message. There are many different implements that can be used during this procedure, depending on tissue quality and the area to be worked on. These include a foam roller, a medicine ball, a pvc pipe, and a lacross ball, amongst others, all of which can be had for a reasonable cost. 

The procedure is pretty simple. Let's use the example of the back squatter from above to describe one way that the issue could be addressed. Using a lacrosse ball, stand up against a wall with the ball stuck between you and the wall in the area of your pec. Now you would simply move the ball around in a circular motion for 20-30secs or 10-20 rolls. If you come across any tender or tight spots, spend a few seconds at the spot with the ball not moving, to slowly ease the tension. I recommend that you perform this therapy 3-7 days a week. Be sure to include some before, during, and after your training sessions as needed. 

Massage- Massage is the big brother to self myofascial release. For some, this isn't practical due to monetary reasons, but if you can afford it, I highly recommend it. Even just 1 day a week will provide a great deal of benefits. Of the massages most likely available, a deep tissue would be your best bet, unless you can find a masseuse well versed in Russian sports massage.

ART and Gratson-These two procedures are little know but provide BIG benefits. They break up scar tissue, splay and stretch muscular fibers and connective tissue, and promote and increase blood flow to the areas, along with other benefits. Undergoing ART (Active Release Techniques) and Graston will help reestablish the range of motion lost from hard training as well as decrease the pain associated with scar tissue. They both must be performed by a chiropractor certified in one of the treatments. If your in the Cincinnati area, I highly recommend Norwood Chiropractor.

Stretching- There are 3 types of stretching, dynamic, static, and ballistic. Dynamic stretching involves actively working a muscle through its range of motion. For example, deep walking lunges would be considered a dynamic stretch of the hip flexors.  Dynamic stretching is best performed before your training session and during the session itself, allowing you to get into proper positions for the work to be done. When used during training you are killing two birds with one stone by not only dynamically stretching the hip flexors (using the walking lunges example), but also strengthening within this larger range of motion.

Weighted Dynamic Stretch of the Hip Flexors. Put your back foot on a bench and/or have your front foot on a small platform to increase the stretch.

Static stretching is the typical form of stretching where you try to increase the range of motion of the tissues by holding the stretch for time. The typical bending over and touching the toes, and holding for time, would be an example of a static stretch. This type of stretching should be performed before/during the workout on the muscles that are opposing the primary movers, and after the workout, some 4-6 hours later. One key note to remember is that being extremely flexible is not beneficiary in most sports. You should only strive to achieve the range of motion needed in specific joints for the specific actions involved in your sport. Too much flexibility causes a decrease in stability, strength, and functionality.

Finally there is  ballistic stretching, which has gotten a bad rap due to concerns over injury potential. This form of stretching involves actively 'bouncing' the muscles as you try to increase the stretch. In order to be able to properly preform ballistic stretching it is important that one has good control and awareness of their body as well as strength in order to keep it within safe and effective means. Ballistic stretching can be used before the main part of your training session, but after a thorough general warmup to insure you are properly prepared.

No Nonsense Revitilatization,
Kyle Bohannon, Certified Strength and Conditioning Specialist
Owner/Head Trainer
Strive Training
kyle@trainstrive.com
www.trainstrive.com
513-571-2950


PS. I apologize for any formatting errors you see. Blogger, who the website is run through, is having some problems with their system.