Modalities for individualized recovery implementation strategies for the student-athlete. Optimizing consistent sleep and nutrition habits should be the starting point and thus foundation of all recovery efforts.
Physical Red Light-Bed Pre-Training Benefits: Enhanced Strength and Energy, Increased Mobility Post-Training Benefits: Anti-Inflammatory Response, Reduced Oxidative Stress, Reduced Pain Optimal Dose: 2 to 5 times per week, 15 to 20 minute sessions Increases: Strength, Energy, and power output Decreases: Inflammation, pain and Metabolic Waste Cryo Pre-Training Benefits: Central Nervous system activation, endorphin-related analgesia, anti-inflammatory response, positive neuro-endocrine response Post-Training Benefits: Anti-Inflammatory Response, positive neuro-endocrine response, decreased core body temperature Optimal Dose: 2 to 5 times per week, 3 minute sessions, Not ideally applicable within 90 minutes of intense training Increases: Energy, CNS Activation, Oxygenation, CNS Balance Decreases: Inflammation, soreness Contrast Bath Pre-Training Benefits: Not ideally applicable Post-Training Benefits: Increased circulation, anti-inflammatory response, clearing of metabolic waste Optimal Dose: 1 to 2 times per week, 6 to 12 minute sessions Increases: Circulation and Oxygenation Decreases: Inflammation and Metabolic Waste Cold Water Immersion Pre-Training Benefits: Not ideally applicable Post-Training Benefits: Anti-inflammatory response, positive neuro-endocrine response, reduced soreness, decreased core body temperature Optimal Dose: 2 to 5 times per week, 4 to 20 minute sessions Increases: Energy, CNS Activation, Oxygenation, CNS Balance Decreases: Inflammation and soreness Foam Rolling Pre-Training Benefits: Increased Mobility, reduction of myofascial adhesion Post-Training Benefits: Muscle relaxation, restoration of resting muscle length Optimal Dose: Daily as needed, 2 to 10 minute sessions, 30-90 seconds per muscle group Increases: Mobility Decreases: Muscle Tension, Soreness, and Pain Aerobic Recovery Benefits: Accelerated return to homeostasis, reduce oxygen debt accumulation, increased aerobic contribution during interval training, and increased muscle blood flow Optimal Dose: greater than 20 to 30 second interval training, 10 to 30 minute on recovery days, 30 to 50% VO2 Max Increases: Circulation and mobility Decreases: Soreness and Stiffness Normatec Pre-Training Benefits: Not ideally applicable Post-Training Benefits: Positive neuro-endocrine response, increased circulation, reduce soreness, anti-inflammatory response, decreased muscle stiffness Optimal Dose: As often as needed, 10 to 30 total minutes Increases: Circulation Decreases: Inflammation, metabolic waste and soreness BEMER Pre-Training Benefits: Improved circulation, increased energy Post-Training Benefits: Positive neuro-endocrine responses, anti-inflammatory response Optimal Dose: 2 time per day, 8 minute sessions Increases: Circulation and Oxygenation Decreases: Inflammation and Metabolic Waste
Holistic Float Therapy Pre-Training Benefits: Not ideally applicable Post-Training Benefits: Improved sleep, reduced stress / cortisol, and reduced pain / soreness Optimal Dose: 1 to 3 times per week, 60 minute sessions Increases: Energy, sleep, mood, CNS balance Decreases: Soreness, anxiety, pain and stress Yoga Pre-Training Benefits: Improves focus, mood, and memory recall, and improved mobility Post-Training Benefits: decreased busy brain, decreased cortisol, inflammation, pain muscle tension, hypertension, improved focus, mood, calmness, immunity, sleep quality, and memory Optimal Dose: 1 to 5 times per week, 30 to 90 minute sessions Increases: Focus, mood and memory recall Decreases: Busy brain, inflammation, and pain
Mental Optimize Mindset Pre-Training Benefits: Increased executive function, directed focus, regulated mood Post-Training Benefits: Enhanced learning, rebound from setbacks, reduced stress, and overcome adversity Optimal Dose: Daily, 5 to 60 seconds pre, during, or post training event Increases: Executive function, focus, and mood Decreases: stress Mindful Low & Slow Breathing Pre-Training Benefits: Increased focus, increased motivation and mindset, increased self-regulation Post-Training Benefits: Improved sleep, reduction of stress Optimal Dose: at least 1 time per day, 20 plus total minutes Increases: Mindset, focus, motivation, self-regulation Decreases: Stress
