The body adapts to the demands imposed on it from exercise and training in general. Whilst a
lot of us are
adapting to the new conditions and restrictions at the moment, it is crucial to stay
physically active. Whatever
your choice of activity may be, remember that consistency is the key. As your body adapts,
there may come times
when a little assistance is needed to help with the repair and recovery process. This can
often occur after more
intense sessions or higher amount of overall work (higher repetitions, reducing the rest
time between exercises
or sets, adding an extra training session into the routine). The most crucial factors to
assist recovery from
exercise are adequate sleep, good nutrition and hydration levels. When you have checked all
these boxes but are
still finding it difficult to perform your training, other forms of recovery should be
considered to restore
muscle function and aid performance.
There is a growing body of evidence for the use of external pneumatic compression devices,
commonly referred to
as Recovery Boots. The “boots” are basically sleeves into which each of the legs is zipped
into from the toes up
to the groin. They are connected to a compressor which automatically controls the sequence
of inflating each of
the cuffs- starting from the toes and going upward towards the groin and hip, and finally
deflating all the
cuffs. The cycle repeats for at least 20 minutes. Recovery boots are especially useful for
recovery from
activities which involve the legs (such as jogging/running, cycling, swimming, gym based leg
strength training
and for all sports that involve some form of running such as football, rugby, hockey, track
& field based
athletics to mention a few). At the Kings Park Sports Medicine Centre, we have the NormaTec
System (a specialised
form of the Recovery Boots), which has been shown to:
increase muscle blood flow
improve joint and muscle flexibility
speed up removal of swelling after exercise
reduce lactic acid build-up in muscles
reduce muscular pain and stiffness
improve exercise performance and reduce fatigue
In addition to the NormaTec System, we also offer the Hyperice Vyper foam roller to further
assist with recovery.
The Vyper is an electronic foam roller which has variable vibration which you can control
according to your
comfort. It has all the benefits of traditional foam rolling with the added beneficial
massage effect of
vibration, which greatly improves circulation, reduces pain from stiff or sore muscles and
is easier to use.
There is also evidence to show that it can increase muscle and joint range of motion by up
to 40% from a single
use.
Training methods are constantly advancing and improving. The body can adapt to become fitter
and stronger, but
sometimes normal recovery methods just aren’t enough. We at Kings Park Sports Medicine
Centre feel that you
should have access to cutting edge, scientifically researched and specialised recovery
equipment to keep you at
your peak performance.
Timothy Vadachalam
Physiotherapist
Kings Park Sports Medicine Centre