Influence of recovery strategies upon performance and perceptions following fatiguing exercise: a randomized controlled trial

Abstract

BackgroundDespite debate regarding their effectiveness, many different post-exercise recovery strategies are used by athletes. This study compared five post-exercise recovery strategies (cold water immersion, contrast water immersion, active recovery, a combined cold water immersion and active recovery and a control condition) to determine which is most effective for subsequent short-term performance and perceived recovery.MethodsThirty-four recreationally active males undertook a simulated team-game fatiguing circuit followed by the above recovery strategies (randomized, 1 per week). Prior to the fatiguing exercise, and at 1, 24 and 48 h post-exercise, perceptual, flexibility and performance measures were assessed.ResultsContrast water immersion significantly enhanced perceptual recovery 1 h after fatiguing exercise in comparison to active and control recovery strategies. Cold water immersion and the combined recovery produced detrimental jump power performance at 1 h compared to the control and active recovery strategies. No recovery strategy was different to the control at 24 and 48 h for either perceptual or performance variables.ConclusionFor short term perceptual recovery, contrast water therapy should be implemented and for short-term countermovement power performance an active or control recovery is desirable. At 24 and 48 h, no superior recovery strategy was detected.Trial registrationRetrospectively registered; ISRCTN14415088; 5/11/2017.

Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response

“…In the current review, we have therefore only included studies that have compared an active cool-down with a passive cool-down that consists of sitting, lying, or standing (without walking). Active cool-downs that combine exercise with cold water immersion [ 25 ] are also excluded. We have also restricted the review to studies that have investigated the effects of performing an active cool-down within approximately 1 h after exercise, because findings from a recent survey suggest that this most closely replicates the cool-down procedure of many recreational and professional athletes [ 7 ].…”

“…Conflicting findings have been reported with regard to the effects of an active cool-down on next-day(s) performance, with some studies reporting small to moderate magnitude benefits of an active cool-down compared with a passive cool-down, and others reporting trivial effects or small decreases (Table 2 ) [ 25 , 30 , 39 – 49 ]. Most studies, however, report trivial effects, with some studies reporting beneficial effects and only a few studies reporting harmful effects.…”

“…Most studies among both recreationally active individuals and professional athletes have found no significant effect of an active cool-down on delayed-onset muscle soreness or tenderness at different times following exercise (i.e., ranging from immediately after exercise up to 96 h after exercise) compared with a passive cool-down [ 15 , 25 , 29 , 40 , 41 , 45 , 46 , 48 , 49 , 77 – 80 ]. For example, Law and Herbert [ 77 ] compared the effects of an active cool-down consisting of uphill walking versus a passive cool-down on delayed-onset muscle soreness in healthy adults following backwards downhill walking on an incline treadmill (to induce muscle damage).…”

“…The scientific evidence available suggests that an active cool-down does not significantly attenuate the decrease in range of motion and perceived physical flexibility, or attenuate the increase in musculotendinous stiffness up to 72 h after exercise [ 25 , 40 , 41 , 45 , 50 , 67 , 92 ]. Takahashi et al [ 40 ] found that an active cool-down consisting of 30 min of water exercises did not significantly affect sit-and-reach score, ankle range of motion, stride length, or calf and thigh musculotendinous stiffness measured 1 day after 3 × 5 min of downhill running.…”

Effectiveness of exercise on fatigue in hemodialysis patients: a randomized controlled trial

“…Several studies have confirmed the positive effects of physical activities on different populations [10]. These effects include reduced cardiovascular disease, reduced mortality rates, improvement in and control of blood pressure, controlled blood glucose, increased sense of wellbeing, and improvement in physical performance [9,11,12].…”