Recovery Techniques

Wrestlers are constantly exposed to a variety of rigorous training stress. Wrestling, running & weightlifting are the most common ways wrestlers tax their bodies. This is how one improves their physical, mental, and emotional conditioning. The well known phrase "No pain, No gain", I think, really rings true. When wrestlers drive themselves beyond their physiological limits, they fatigue their bodies. The more the fatigue, the more the negative training effects such as lower rate of recovery, less coordination, and less potential of output. Fatiguing your body is essential to improving it. But it also requires proper recovery (rest) to complete the development cycle. In other words it takes both hard training and proper rest to improve one's conditioning in sport. This article will focus on identifying some recovery techniques wrestlers can use to help balance their training regimen.

Active recovery (active rest) helps in the rapid elimination of waste products (i.e., lactic acid) from your muscles, etc. Active recovery occurs with light to moderate aerobic activity. Examples of this would be continuous light jogging or easy swimming. Let's take jogging. There has been studies that show that during the first 10 minutes of continuous light jogging, 62 percent of lactic acid is removed, an additional 26 percent of lactic acid is removed between 10 and 20 minutes of jogging. So it seems to make sense that maintaining an active recovery period of 10 to 20 minutes after strength training or intense wrestling would be advantageous.

Complete rest (passive rest) is probably one of the most common necessities that all athletes must adhere to. Most athletes of all sports require about ten hours a sleep per day. Usually about 8-9 hours at night and 1-2 hours in the form of naps. Of course this can vary a bit depending on the individual. Usually regular sleeping habits are important, going to bed no later than 11 PM.

Massage, which is the manipulation of soft body tissue for recovery purposes, is another very effective way of enhancing the recovery process. The effects of massage include relief from muscle fatigue and reduction from excessive swelling. Proper massage, done by a certified specialist, also can stretch muscle adhesion. There have been many studies that show that massaging the muscles helps the breakdown of waste products and their absorption into the circulatory system may be increased up to 2.5 times above resting levels. Massage in general helps increase blood circulation, which allows for greater interchange of substances between capillaries and tissue cells.

Heat therapy in the form of steam baths, saunas, and heat packs can have a relaxing and rejuvenating effect on fatigued muscles. Although heat packs generally heat the skin, as opposed to the muscle, they can still be effective. Heat packs usually will increase the blood flow to a particular muscle area, which will increase the transference of waste products from the muscle. It is recommended to apply heat for at least 20 minutes so that it has time to reach the muscle. The problem is that sometimes in order to get the heat to the muscle the skin will get too hot.

Cold therapies such as ice, ice baths, ice whirlpools, and cold packs can have a positive effect on helping fatigued muscles recover. 10 to 15 minutes immediately after an intense training session might be the best time to apply cold (ice). Rubbing ice on and excessively strained muscle may help reduce swelling and treat any micro-tearing of the muscle that may have occurred.

Diet is very important in the recovery process. Eating well-balanced meals with the proper caloric intake is essential in replenishing one's body. Your energy intake should generally match your energy output. One way to judge this is if you are losing weight while on a rigorous training schedule then you are probably not consuming enough calories. Excessive weight cutters beware.

Even if you consume a well balanced diet, you should consider taking vitamins and mineral supplements. No matter how well balanced your diet is, usually during training and competition your body will become deficient to some degree. During these periods of heavy training supplements should be an important issue.

It is also recommended by some dietary experts to eat four or five small meals a day as opposed to three large meals. Eating more small meals allows for better digestion and assimilation. No more than four or five hours should pass between daytime meals and no more than 12 hours between your last meal and breakfast. Eating right before a training session is not advised. Training on a full stomach can force the cardiovascular and respiratory systems to work harder. You should also allow at least 20 to 30 minutes to go by before you eat after a training session. During this time wrestlers should consume only liquids that contain carbohydrates and mineral supplements.

Psychological recovery can greatly influence one's motivation and will power thus affecting athletic performance. The more a wrestler can focus the better they will react to intense training stress and the greater their work capacity will be. Lifestyle also affects one's recovery. Poor relationships, with girlfriends/boyfriends, siblings, parents, teammates, and coaches can lead to a negative impact on the recovery process. Relationship issues are a part of life, so it takes strong practice to separate certain normal life problems from your wrestling training (see my past article titled "Mental Toughness-Acting the Part" for more on this topic).

Relaxation techniques can greatly enhance the wrestler's ability to focus. If your mind is relaxed your body will relaxed (and vice versa for that matter). A good time to practice relaxing is just before you go to bed. Sometimes a hot shower or hot bath will help you to get to that relaxed state.

According to J.T. Kearney, senior sports physiologist at the United States Olympic Committee (USOC), "The bottom line is, by increasing the level of blood circulation (with low intensity activity) you help eliminate muscle fatigue byproducts from the tissue. This helps muscles to rejuvenate back to a normal productive powerful state of being".


Steve