This document discusses recovery and fatigue in athletes. It describes different types of fatigue including muscular fatigue caused by fuel depletion and buildup of metabolic byproducts. It also discusses how increased body temperature and dehydration can lead to fatigue. Recovery processes are outlined including active recovery, rest, replenishing energy stores, rehydration, and various therapies like hydrotherapy, cryotherapy, massage and specialists who can aid recovery. Ethical considerations in sport medicine are also mentioned.

1. RECOVERY AND FATIGUE

2. FATIGUE
• Physical and/or mental lethargy
or exhaustion
• Triggered by stress, exercise,
overwork, illness or disease
– Physical fatigue is the inability to
continue functioning at the level
of normal physical capabilities
– Mental fatigue is a lack of mental
clarity, concentration difficulties,
sleepiness and/or memory loss

3. TYPES OF FATIGUE

4. MUSCULAR FATIGUE
• Not just a build-up of lactic acid
• Involves muscular and central nervous system
fatigue
• Depends on the following:
–Type/duration/intensity exercise
–Muscle fibre type
–Fitness/Training status
–Nutritional status
–Mental state athlete

5. MUSCULAR FATIGUE
• Fuel depletion:
–ATP
–PC
–Glycogen
• Accumulation of metabolic
by-products:
–H+ ions
–Inorganic phosphate (Pi)
–ADP
• Impaired muscle excitability

6. BODY TEMPERATURE AND
FATIGUE
• Performance decreases when core body temperature
increases
• Blood supply is redirected to the skin & away from the
muscles
• Dehydration: excess fluid loss also associated with
electrolyte loss decreases blood plasma

7. LACTATE
• Lactic acid is quickly broken down in the muscles into lactate & H+
ions
• Lactate is then broken down further in the muscle using aerobic
pathways to supply immediate energy or to create more glycogen

8. LACTATE
• Onset of Blood Lactate Accumulation (OBLA):
– Point during exercise where blood lactate
accumulates above resting levels
–Non athletes at 50-60% VO2 max
–Trained athletes at 70-80% VO2 max
• Lactate Inflection Point (LIP):
–Point beyond which intensity and power cannot
be maintained without rapid accumulation of H+
ions

9. RECOVERY

10. RECOVERY
• Overcoming or reversal of fatigue
• Body systems repair damaged tissues and replenish
energy stores
• Insufficient recovery can lead to overtraining or long
term (chronic) fatigue
• Includes a number of different processes…

11. COOL DOWN/ACTIVE RECOVERY
• First step post session
• Low intensity (60-70% MHR)
• 5-10 mins
• Aerobic
• Maintains adequate blood flow to muscles
• EPOC
• Prevents venous pooling
• Return to resting levels

12. PASSIVE REST
• Non activity
• Sleep 8-10 hours maintains reaction time, agility, speed,
visual processing & concentration
• Rest days in training program

13. REPLENISH ENERGY STORES
• Replenish glycogen stores (CHO) (65% diet)
–Should be replenished in first 15-30 mins with high
GI foods
• Protein to repair muscle fibres (15% diet)
• Fats to restore energy & supply vitamins (20% diet)
• PC stores replenish 70% in 30 secs and the remainder
in 3 mins

15. REHYDRATION
• Be hydrated before exercise 400-600mL in 2 hours prior
• 200-300mL every 15-20 mins during exercise

16. REFUELLING FOR EVENTS
• Short Duration & High Intensity (<60mins):
–Glycogen stores should be adequate pre-event
–Focus on rehydration
• Moderate Intensity & Intermittent Sports (60-90mins):
–Glycogen stores should be adequate pre-event
–Tapering
–Focus on rehydration
• Prolonged Sub-max Exercise (>90mins):
–CHO loading
–Tapering
–Consume CHO during event
–Rehydration

18. HYDROTHERAPY
• External application of water (liquid, ice, hot, cold or warm) to heal
& recover

19. CRYOTHERAPY
• Ice packs, pool sessions, ice baths & ice vests
• Reduce blood flow to reduce swelling and fluid
retention around joint
• Important for injured or damaged sites
• Causes vasoconstriction of blood vessels &
removal of waste products
• Maintains core body temperature

20. HOT AND COLD CONTRAST
THERAPY
• Alternate between hot/cold shower, spa/plunge
pool or water immersion
• Relaxes muscles
• Assists neurological recovery
• Change between vasodilation and
vasoconstriction to remove waste products &
deliver nutrients

21. COMPRESSION
• Increased blood flow
• Increase venous return & reduce blood pooling
• Decrease blood lactate levels
• reduce swelling
• Enhance proprioception
• Decrease DOMS
• Increase skin temperature

22. MASSAGE
• Relaxation & stress release
• Stimulates blood flow
• Relieve swelling
• Removal lactic acid and
metabolic by-products
• Reduce muscle stiffness,
cramping & soreness

23. HYPERBARIC OXYGEN THERAPY
• Treat soft tissue injuries
• 100% pure oxygen increased atmospheric
pressure
• Increase blood oxygen levels to assist muscle
recovery

24. SPECIALISTS
• Physiotherapist: Musculoskeletal, neurological &
cardiothoracic injuries
• Myotherapist: Treat soft tissue & joint injuries, includes
massage & needling
• Osteopath: Treat musculoskeletal imbalances & mobility
• Sport Psychologist: Assist with mental preparation, stress
& anxiety
• Nutritionist: Provide advice on diet/hydration
pre/during/post training & competition
• Chiropractor: Treat musculoskeletal injuries, particularly
concerning the spine
• Podiatrist: Treat foot related injuries

25. ETHICAL CONSIDERATIONS IN
SPORT MEDICINE

26. ETHICAL CONSIDERATIONS IN
SPORT MEDICINE