Treatments to Aid Recovery

There are several treatments to aid the recovery and rehabilitation process, each with its own benefits. You can seek treatment from a licensed professional, like a physical or massage therapist, or you can perform treatments independently by using tools such as foam rollers, massage guns, etc.

Physical Therapy

One of the most common and effective types of treatment is physical therapy from a licensed physical therapist. A physical therapist can design a personalized rehabilitation program for you to return to your sports safely and teach you specific exercises to restore your strength and range of motion. Physical therapy can also aid in injury prevention by working on improving your form and techniques. And lastly, physical therapists can help optimize your athletic performance and even identify early signs of potential issues by assessing your movement patterns.

Massage Therapy and Cupping

Another type of treatment offered by a licensed professional is massage therapy. Massage therapists use different techniques to rub and knead the soft tissues of your body, including your muscles, connective tissue, tendons, ligaments, and skin, to reduce muscle tension and pain. Additionally, some athletes seek medical professionals who perform cupping therapy, a type of traditional Chinese massage therapy, which has effects similar to a deep tissue massage. If you have ever seen athletes with circular bruising on their backs or other parts of their body, this is probably where they got it from.

Cupping can improve a person’s overall wellness by promoting blood flow and relieving tight muscles. This method works by placing cups on your skin, and they act as a vacuum, applying suction and causing blood to flow, increasing the movement of muscle waste out of your tissues. This can cause your muscles to feel looser and may last several days after treatment. Cupping is also commonly used with acupuncture, which uses needles to pinpoint specific points to balance the flow of energy in your body, and can be used to treat chronic pain as well.

Cryotherapy

Another well-known type of recovery treatment is cryotherapy, also known as cold therapy. Cryotherapy is the practice of exposing your body to extremely cold temperatures, stimulating your body’s fight-or-flight response, which accelerates blood flow. This causes a release of noradrenaline, a neurotransmitter and hormone that has been shown to reduce pain signals.

A common form of cryotherapy is ice baths or cold showers, which can be performed independently, but some forms of cryotherapy require medical experts’ help. For example, some athletes use cryo chambers, which is similar to stepping into a refrigerator but with temperatures as low as -320°F (refrigerators are usually 35-40°F). Though this sounds scary, cryotherapy has been proven to boost an athlete’s energy and help them perform better. This method may also be used post-workout and aids in speeding up recovery by reducing inflammation. However, cryotherapy does have side effects, such as dizziness and fainting, as the extreme cold can be a shock to the body system. Due to this, cryotherapy should be performed in safe and controlled environments. Prolonged exposure to the cold can also cause tissue damage, so cryotherapy cannot be used for long periods of time. But when used effectively, cryotherapy provides benefits like reducing swelling and inflammation, improving physiological well-being, and regulating hormones.

Independent Recovery Methods

There are also similar recovery methods that can be performed independently.

• Massage Guns: Provide treatment similar to massage therapy, but do not offer deep muscle treatment. They allow targeted and quick relief by using vibrations to warm your muscle tissues and increase blood flow. Effectiveness depends on correct usage.

• Foam Rolling: Uses your own body weight and a foam roller to apply pressure across large muscle groups. Promotes myofascial release, easing sore muscles and improving range of motion.

• Stretching: Does not require equipment, improves flexibility, reduces stress and tension, and can prevent injury. Can be done before or after workouts and can be adjusted based on intensity.

Finding What Works for You

Overall, each athlete is different, and the treatment methods mentioned above may not work for everyone. While recovering from an injury, you will need to find the treatments that work best for you, and it will all depend on what your needs are. But in order to return to your sport safely after an injury, practicing effective recovery methods is necessary to prevent future injury and help you perform your best.