This is a question I’ve had asked of me on numerous occasions.  It is one aspect of the professional sportsperson’s life that has been well reported in the media and has resulted in uptake by many of the amateur sporting population.  Judging by the number of times it’s been mentioned, a large portion of those doing it aren’t really sure why they are and expect it to be a one stop shop for recovery post training.

First of all the theory behind cold water immersion.  It is thought that it reduces swelling and causes blood vessels to constrict and allow blood to pool around the previously active muscles. This allows the metabolic by-products of exercise to enter the pooled blood and be removed once peripheral blood flow continues after bathing.  Another method that may help is alternating a hot and cold stimulus (easily done with a shower), otherwise known as contrast water therapy.  The intermittent mix of cold and hot water effectively switches peripheral blood flow on and off helping to ‘pump’ lactic acid and other by-products away from the muscle enhancing recovery and reducing impact of damage to the muscle.  Both have shown reductions in muscle soreness post training and recovery of markers of strength and power.

Research is inconclusive as to which method is better, if either, and different individuals may find one preferable to the other which would perhaps indicate the importance of central fatigue (theorised that the brain acts as a protective mechanism to prevent excessive damage to muscles).  Most athletes I’ve worked with have found one of the two to be of benefit and it is worth trying both to find one that works for you.  The one point to note would be that it isn’t necessary to use an ice bath and that cold water immersion at around 15°C for 10 mins has been shown to work.  Contrast therapy has been used with different protocols and some experimentation will help individualise your preferences, but 1 minute at each temperature changing 4-5 times should be a decent starting point.

The main point on recovery strategies to note is that there is no one method of recovery in the literature that works for everyone and an individualised holistic approach will most likely bring about the best results.  Good quality nutritional intake consisting of a protein and carbohydrate heavy meal/drink, preferred passive recovery method (cold water immersion, contrast immersion and massage etc.) and/or active recovery (light jog or cycle post training etc), a sound 8 hours of sleep and a nap post training if possible will likely provide excellent results.  Keep checking for a new, more detailed, piece on recovery under we believe in the near future.

England will go into their Autumn international test series without their first choice front row and a batch of other injuries keeping Martin Johnson busy with his selection.  In recent weeks it seems that players are being sidelined with alarming regularity.  In particular it is the shoulder that is the current fad for injury with 5 potential English starters out due to issues with the joint.

The Times (http://www.timesonline.co.uk/tol/sport/rugby_union/article6881917.ece) recently reported on the RFU’s use of GPS accelerometer units being used to collect data on the velocities, accelerations and decelerations at the tackle for use in injury prevention.  The shoulder joint itself, while being very versatile and mobile, is also very vulnerable particularly when at end of range and relies heavily on the conditioning of the surrounding musculature for its’ stability. Factor in the forces at the point of contact and you have a recipe for injury.

Rugby Union probably has a greater risk of collision injury than any other contact sports.  Rugby League tends to have a fairly ritual contact situation lacking the same variety than those seen on a union field and American Football doesn’t have the same fatigue (a major factor in maintaining joint stability) levels.  The RFU findings may lead to more recommendations on player conditioning perhaps to increase emphasis on improving the proprioceptive ability of the joint and its’ ability to work under fatigue.

One aspect that I hope will be covered will be the player management issue mentioned by Dr James Robson, the British Lions doctor on their summer tour. He has spoken about more need for better player management (http://www.guardian.co.uk/sport/2009/jul/05/lions-doctor-james-robson-physical-tour) to help reduce the incidence of injury.  Teams currently play 22 games in the premiership season, add on European cup, anglo-welsh cup , international matches (higher intensity) and playoff games and you see the high demands placed on players.  Playing careers and livelihoods are being placed at risk and the monetary bottom line is the primary reason.  Teams in the NFL each play 16 games in their regular season…in total.  I’d like to see some data on their injury rates!