SIRC Newsletter -Drink Up!

Check out the latest SIRC Newsletter -Drink Up!

Did you know that chocolate milk provides excellent muscle recovery, or cherry juice helps with aches and pains, or that excessive cola consumption can lead to problems with your muscles? We have heard how important it is to stay hydrated when exercising, but there is more to it than fluid intake. Of equal importance is what you drink and when you drink it. Different beverages have been proven to aid in recovery, help with cramps, boost energy and keep you hydrated. But if you drink them at the wrong time during your workout, you may actually be hurting your performance.

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After all is said and done … Post-race recovery

Much of Ottawa was focused on the Ottawa Race Weekend this past weekend with Marathon, ½ Marathon, 10K, 5K, and 2K races being run. Many cities across the county are also hosting their marathons during this spring season. As racers, we have put in kilometers worth of training and hours of planning strategies so that we are as prepared as possible to race our best race. So what happens after the race? Have we put in enough thought about how to recover?

The following tips and recommendations are made to help your body and mind recover:

• Immediately crossing the finish line, try not to stop. Keep you body moving in order to cool it down from exertion. Don’t forget to stretch, eat, drink and rest your body as well.
• In the days following your race, rest, light training and cross training are recommended in order to let the musculoskeletal system recover and to prevent post-race injury.
• To avoid the mental let down, enjoy your accomplishments but also plan new target goals (to focus on moving forward with your training.

Make sure that you take into consideration the length and intensity of your race when planning your recovery strategy. It is also important to make sure to consult with health care professionals when any unusual symptoms occur post-race, especially after hot weather events. A little pre-planning can help you get the most out of your race.

In the end, make sure to congratulate yourself on your achievements!

Better Post-Competition Recovery

Research tells us that we should pay just as much attention to our post-race/post-competition routines as we do to our pre-race/pre-competition routines. Why is this? Simply stated, the sooner you return your body to its pre-competition state and give it the attention it requires to recoup later the same day, the sooner you will be ready for more hard training. It also helps reduce stiffness and soreness that may occur later in the day.

Your muscles are most receptive to refueling and other recovery strategies for the first 30-60 minutes after strenuous exertion. While this is often easy to remember after an intense workout, it is often forgotten in our competition planning. So what can be a good recovery plan? The following strategies were recommended in a recent article in the SIRC Collection:

• Immediately post-competition/race, have some sport drink or other easily tolerated source of calories before starting a cool-down jog.
• After cooling down, refuel further with food and drink you brought to the race. This food can be specifically targeted to your body’s needs as opposed to relying on whatever offerings the event has provided.
• Do some gentle stretching before and after driving home.
• Later that day do a light aerobic workout, followed by more stretching.

So next time the competition heats up, don’t forget to plan for the appropriate cool down afterwards.

Reference: Fraioli, Mario (2010). Post-Race Recovery. Goal: Recover Quickly From Your Morning Road Race. Running Times (373), 21.

It's more than just an injury

Often when athletes get injured and have to spend time away from sport, we only think about the recovery of the physical injury. A successful return to competition can be dependent on psychological rehabilitation as well. An article from Athletic Therapy Today, 'Psychological Rehabilitation for Recovery From Injury: The SCRAPE Approach' by Christopher James Hinderliter and Bradley J. Cardinal, helps to outline how coaches, trainers, and/or teachers can help an athlete's rehabilitation on the psychological end.

The acronym to help remember the key features is SCRAPE.
S - Social Support
C - Confidence and Competence
R - Refer
A - Accomodate
P - Psychological Skills
E - Educate

Social Support
Having a network of friends, teammates, coaches, trainers available for the injured athlete to connect with and share similar experiences can help the athlete understand the rehabilitation process they are going through and the work required.

Confidence and Competence
The clinician who attends to the patient can make a huge difference by instilling confidence and competence creating a positive outlook on the recovery process. Knowledge transfer to the patient helps them to view the rehabilitation as opportunity to show progressive improved physical ability, and traits like commitment and desire.

Refer
Often sport med doctors and trainers don't have training in psychology, and an athlete may not respond to a clinicians efforts to help the psychological process, so referral to a psychologist can be the best step.

Accommodate
The athletic trainer should work with the athlete recognizing their natural disposition and personal needs. Treatment and rehab should be individualized to each athlete to help keep the patient focused on the common rehabilitation goal.

Psychological Skills
Imagery, relaxation and goal setting will help to foster a positive outlook on recovery. They can help instill confidence, motivate, and improve the athlete's self-image.

Educate
The education of the athlete on typical recovery time, restrictions, and therapy can help the patient be more active in the process. When educating the athlete refrain from using terminology that the athlete may not understand or may confuse the athlete.

So the next time you face an athlete with an injury, think beyond the physical aid that can be provided and heal the mind as well.

Contact SIRC for more information on the physical and psychological side of sport injury! 

Reference from the SIRC Collection:
Hinderliter, C., & Cardinal, B. J. (2007). Psychological Rehabilitation for Recovery From Injury: The SCRAPE Approach. Athletic Therapy Today, 12(6), 36-38. (Order full text from SIRC)

Online Resources:
Weiss, M. (2003) Psychological Aspects of Sport-Injury Rehabilitation: A Developmental Perspective. Journal of Athletic Training, 38(2): 172–175.
Crust, Lee. Psychological Rehabilitation Techniques. Retrieved from the Internet March 27, 2012.

Yoga Poses and Meditation for back pain

Yoga- the ancient physical, mental and spiritual discipline - has been found to be a great intervention for chronic back pain. And many high level athletes use yoga as a part of their training and recovery programs. The physical stretches are the most helpful part of the recovery but let us not forgot that the mental aspect of the discipline is quite beneficial to recovery as well.

By holding a pose in yoga, our muscles strengthen. If you can hold it for about a minute and start to feel a burn you are strengthening your muscle. Yoga is a workout that reduces stress, increases flexibility and coordination.

Studies have found that sixty to ninety percent of adults will suffer from back pains. Outside the athletics world, we put our back through so much lifting, heaving, twisting and shoving in every-day life. Some of the numerous causes of back pains include: poor posture, excess body weight, herniated disc and degenerative disks to name a few. With all that work our backs are doing it’s not surprising that with 20 small intricate joints building our vertebrae, our backs are taking a beating. Add to that any athletic endeavor and it is obvious that we need to be mindful of our back health.

Although yoga is ideal for back pain recovery, simple stretching activities also work to help relieve the pain. The focus on mindfulness is what makes yoga differ from simple stretching. It calms the body and gives peace of mind. A large emphasis in yoga is good posture, which help counter the initial causes of the back pain. Before stretching your way into recovery, try asking a healthcare professional what works best for you.

Contact SIRC for more information on yoga!

Reference from the SIRC Collection: 
(2012) Suffering from Low Back Pain? Maybe You Should Try Yoga. Tufts University health & Nutrition Letter, 29(12), 3.

Online Resource:
Shepley Caron (2012). Yoga for Sports Performance: Why Yoga is an Athlete’s “Secret Weapon”. Presented at the 2012 Coaches of Ontario Conference. Retrieved from the Internet March 29, 2012.

Holingshead, Sue. Yoga for Sports Performance. Retrieved from IDEA Health & Fitness Association website March 29, 2012.

Recovery

SIRC Newsletter now available online:  Recovery

You’ve had an intensive workout and your muscles are sore, you’re thirsty and your body is yelling at you to just lie down and rest. This is the easy part! Often neglected but very important, recovery is a major part of training and should not be overlooked. The idea is to make time for your body to get the necessary rest it needs to perform even better the next time you train. Muscles need to rebuild and your body needs to replace its essential nutrients.

Read More: http://www.sirc.ca/newsletters/mid-may12/index.html

Bad workouts equal bad days, or do they?

We have all experienced those days where we just seemed a little off and we didn't reach the exercise goal we had set for ourselves.  Most stress and worry about these days, but it might be worthwhile to think of these 'bad' workouts as a learning experience.

If you have a workout that goes poorly, evaluate if that workout fits your personal workout style.  Understanding your strengths and weaknesses can take the pressure off your workouts and allow you to have more fun.  Accept that you have some areas that you will be weaker in and slowly work towards improving.

Sometimes we don't give enough attention to the outside influences that affect our individual workouts.  For instance, you are stressed at work, maybe worrying about a deadline and you sneak in a quick workout over your lunch that doesn't go well; from this perspective it's easy to see that your focus is elsewhere and that it negatively affected your workout.  We tend to separate life stress from training stress but they can both have an affect on your overall confidence level.

This idea also applies to environmental conditions.  If it's hot and humid outside, your workout is likely to be more of a struggle but how many of us blame ourselves and not the conditions?

It's worth noting that if you have a several bad workouts in a row, it might be advisable to dial it down a notch.  Recovery is an important part of training and is often overlooked.  Keeping a balance between training and a busy life is possible if you learn to listen to your body and give it the rest it needs.

Some food for thought:

• Start each day fresh, with a clear mind
• Improve on your weaknesses
• Try not to dwell on the 'bad' aspects of your workout
• Ensure you get enough rest
• Don't be afraid to cut out one or two workouts until you back to yourself

It can be hard to accept a bad workout when there are valid reasons for it, let alone when there seems to be no reason at all.  Since our bodies do have and ebb and flow that we don't fully understand, we need to realize that it's not all in our control, learn from it and move on.

References from the SIRC Collection:

1. Bowden J. The real-world workout: how to build strength - and confidence - on your own terms. Women's Sports & Fitness. September 1994;17(6):70-72.
2. Gilson T. Outcomes of Confidence in Sport Training Settings. Strength & Conditioning Journal (Lippincott Williams & Wilkins). October 2010;32(5):91-96.
3. McMillan G. The Five Habits of Highly Effective Runners. Running Times. April 2010;(375):22.
4. Otis C, Goldingay R. Good pain, bad pain. Shape. February 1993;12(6):58.

Are Cool-downs Worth your Time?

After you finish an intense workout, you must remember that your body will still be trying to deal with the stress you have been putting it under for the past few hours. Since muscles need oxygen, our heart will continue to pump hard in order to transport the oxygenated blood through our bodies. Respiratory rates will be high, the muscles, joints, tendons and ligaments will all experience different levels of overload, and adrenaline will still be coursing through our system.  Therefore, it's very important to help bring the body back down from this intense state to begin recovery, and cool-downs help this process.

A good cool-down will:

• Allow the heart rate and breathing to return to normal resting levels
• Reduce blood pooling
• Aid in the removal of waste products
• Increase flexibility and freedom of movement
• Shorten your recovery time

The first part of your cool-down should include 5-10 minutes of walking or slow jogging and the other half should be 5-10 minutes of static stretching exercises.

• Hold each stretch for 3 deep breaths (10-20 seconds) - Do not bounce
• Repeat each stretch 2 or 3 times
• Stretch to the point of tension (if you feel pain, you're overdoing it)
• It is recommended that stretching be performed 2-3 times a week for up to 20 mins

Cool-downs are very important for your body's recovery so don't ingore them.  The good news is, they can be incorporated into the end of your workout as research shows that as little as 15 minutes of cool-down is enough to start seeing positive responses in the body.

References from the SIRC Collection:

1. Costa P, Medeiros H, Fukuda D. Warm-up, Stretching, and Cool-down Strategies for Combat Sports. Strength & Conditioning Journal (Lippincott Williams & Wilkins). December 2011;33(6):71-79.
2. Klika B. Buddy Up to Cool Down. IDEA Fitness Journal. February 2012;9(2):70.
3. Martin N, Martin G. WARM UP, COOL DOWN. Australian Tennis Magazine: Asia & The Pacific. March 2012;37(3):51.
4. McLarty S. How long should my warm-up and cool-down be?. Triathlete. January 2012;(334):62.
5. Stevenson R. Effects of Cool-Down on Injury Prevention, and Muscle and Metabolic Recovery. Running Research News. May 2010;26(4):1-14.
6. Petersen C, Nittinger N. Warm-Up, Stretching & Cool Down. In Petersen, Carl (ed.), Fit to play tennis, Vancouver, B.C., Fit to Play, c2003, p.21-37;204-206 [e-book]. Canada: 2003.

Maintaining your Summer Fitness Gains

Many of us have been taking advantage of this hot summer to exercise and further our training goals, so with fall just around the corner, how can we maintain the fitness gains we worked so hard to attain?  Consistent commitment to any exercise training involves a lot of motivation, effort and hard work that we don't want to see decline over the winter months.

Long-term exercise training has many benefits for the human body:

• increased aerobic power
• lower body fat
• muscle strength
• endurance
• and an increase in flexibility 

 One of the most important factors that influence fitness gains is the exercise dosage which refers to the intensity, frequency and duration of your workouts.  Studies have shown that fitness gains can start to decline in just 1 to 2 weeks after training stops.  While this may seem a little discouraging, studies also show that if you continue to exercise at a reduced volume but at higher intensities you can maintain your fitness gains.

Tips for staying active:

• Choose activities you enjoy, this will help you stay motivated
• Prepare for inclement weather by wearing the appropriate clothing, reflective clothing if exercising in the dark
• Use this opportunity to try something new, like archery or a dance class
• If weather keeps you indoors, try active play video games
• Get online and see what's going on in your community
• Be creative with your workouts, try a hula hoop, running up and down your stairs, or mall walking
• Allow for proper recovery, this is a big factor in maintaining enthusiasm for exercise

Just because summer is winding down doesn't mean giving up all that hard work.  With a little motivation and creativity we should all be set to tackle another summer when it comes around again.  

References from the SIRC Collection: 

1. Block P, Kravitz L. Tailoring Nutrient Intake to Exercise Goals OPTIMIZE MUSCULAR FITNESS GAINS WITH PERIODIZATION-SUPPORTIVE NUTRITION. IDEA Fitness Journal. September 2006;3(8):40;48-55.
2. Cross-train for big fitness gains. Backpacker. May 2009;37(4):44.
3. Karp J. A primer on periodization training: how to help clients optimize fitness gains by varying training loads and rest periods. IDEA Health & Fitness Source. May 2000;18(5):23-26;28-29.
4. Fitzgerald M. Recovery-based training: sure, training is important, but make no mistake about it - your fitness gains happen during the recovery phase. Follow these 10 tips for elevating the recovery process and spiking your results. Triathlete. January 2003;(225):76-78.
5. Swank A. Clinical Applications. Maintaining Your Fitness Gains: When Less Really Is More. ACSM's Health & Fitness Journal. July 2012;16(4):35-36.

Managing Calf Strains

Whether you are a high performance or recreational athlete, you have all probably experienced cramps in your calves at one point or another.  The main cause of calf strain comes from muscle fatigue and can happen while participating in a variety of different sports.  It is commonly believed that cramps can be caused by low electrolytes/sodium but so far there has been no evidence to support that claim. 

If your muscles start cramping from fatigue it is usually associated with training errors.  Sudden increases in exercise intensity before you've given your body time to adjust is one of the main reasons people injure themselves.  When the calf muscle is put under too much strain, it goes into protection mode, shortens, and the result is pain and a muscle cramp.  Often this pain will go away given a bit of time, but if pushed again too soon you increase the risk of tearing the muscle.

A common mistake for beginners is to try to do too much too soon. Completing the same workout every day without rest, causes your body to fatigue and makes it more prone to injury.  If you wish to train everyday, go for it, but keep your workouts varied and add some low intensity exercise for a good balance.

What do I do if my muscles start to cramp? 

If your feel your calves seize up, you should ice for the first 24 to 48 hours.  Follow the RICE formula: rest, ice, compression and elevation.  It's good to note that if the pain persists longer than 48 hours you should consult a doctor or physiotherapist. 

How long does it take to recover?

Recovery can be anywhere from two to four weeks which can be a big interruption to a training routine.  If the tear is severe, it can take up to eight weeks for a full recovery.  For treatment, a combination of physical therapy, massage therapy, and cross-training are recommended.  Once you feel like you can move with minimal pain, take it slow and try cycling, swimming, or pool running since they are all low impact exercises which will lower your risk of re-injury.

References from the SIRC Collection: 

1. Calf strain. Cycling Weekly. September 8, 2011;:46.
2. KREDA A. Get a Leg Up. Tennis. April 2011;47(3):60.
3. Millar A. Early stretching routine for calf muscle strains. Medicine & Science In Sports. Spring 1976;8(1):39-42.
5. Stephenson C. In the second part of our non-technical injury guide for athletes, we look at muscle and tendon injuries. Sports Injury Bulletin. July 2002;(21):10-12.
6. Wright P. Common injuries: calf strain. Australian Fitness Network. 2003;16(2):48-49.