The correct recovery method after riding training – a few minutes, let you live!
How will you recover after completing a difficult and substantial ride or completely reaching your training goals? Many people first think of the ideal diet supplement, as well as proper muscle massage and stretching.
Indeed, these are the most accessible means of recovery.
If you go a little deeper and know a little about the journey of professional athletes, you may arrange the recovery methods we are going to introduce today – cold therapy and hyperthermia.
Let’s talk about the differences between the two.
Cool and comfortable cold treatment Comprehensive scientific research in recent years has confirmed that “cold treatment” can effectively reduce the delayed soreness (DOMS) caused by muscle tearing after strenuous exercise, in order to return the body to a normal and comfortable state.
The specific effects of cold treatment include: 1.
Reducing inflammation: after exercise, many small lacerations may occur due to strong contraction of muscles, and these injuries will become inflamed and swollen.
Cold treatment can make blood vessels contract and reduce swelling.
This is why we recommend immediate ice application when sprain happens during exercise.
Reduce pain: When the body temperature starts to decrease, the blood vessels will gradually constrict to ease the inflammation and achieve the effect of reducing pain.
Contacting the affected part with a cold compress bag is a common cold treatment method in the physical therapy center.
Generally speaking, it is wrapped with a towel.
Reducing the stimulation of direct contact with low temperature is the same as professional muscle massage after exercise.
The faster the cold treatment is performed, the more effective it is.
In addition, the combination of “compression” is also a good treatment method.
Therefore, it can also be seen that professional athletes use bandages or inflatable massagers to press their legs, and there is cold water flowing inside – the tissue fluid is brought back to the heart by compression, and the blood vessels are constricted by low temperature to complete the effective treatment in a mild way.
Wrapping the bandage with ice is a low stimulation cold treatment method.
Warm circulation hyperthermia often uses “hyperthermia”, including long-term discomfort of the affected part, relief of old wounds during the season change, etc.
The specific effects include: 1.
Promoting recovery: hyperthermia will increase the body temperature, expand blood vessels, increase blood circulation and transport nutrients to the affected part, so as to promote healing.
Help metabolism: When the body is hot and the blood circulation is fast, the blood flow can accelerate the discharge of accumulated waste and improve the metabolic rate.
Heat therapy with hot packs is a common way in the physical therapy institute.
Generally speaking, if the body muscles are in an inflammatory state, “cold therapy” will be selected, so it is often used within 48 hours after exercise; The main effect of “hyperthermia” is to promote blood circulation, so it is often used to help muscles relax at ordinary times, or in cold weather, high temperature is used to increase body tissue temperature and reduce sports injuries.
Sometimes it is better to take cold and hot baths together.
For example, the patient’s ankle sprain has been inflamed for a long time.
This is not an acute swelling, but a situation where tissue fluid accumulates during the injury and cannot be recycled.
At this time, the ankle is immersed in hot water (about 40 ℃) for one minute, and then in cold water (about 10 ℃) for another minute.
The circular bath lasts about 6 rounds, which can help blood flow and take away the accumulated tissue fluid, similar to the concept of “three warms”, It is a compound therapy.
Whether it is cold therapy or hyperthermia, if most of the patients in the clinic are treated with hot/ice packs, while in large medical institutions, sometimes the patients are immersed in hot/ice buckets in the form of hydrotherapy, or even in hot/ice therapy pools similar to those seen in swimming pools, the patients can move in the pool and use the water depth (water pressure) to accelerate blood circulation, so as to achieve the purpose of hydrotherapy.
To what extent the recovery method should be adopted, in addition to depending on everyone’s condition and financial resources, it is more important to consult professional medical personnel to meet the needs…