Joshua Giles – Bachelor of Medical Science (Advanced) – University of Adelaide
RECOVERITE SPORT TAKES TRAINING AND RECOVERY TO A NEW LEVEL THROUGH THE DEVELOPMENT OF A COMPLETE RANGE OF MULTIFUNCTIONAL COMPRESSION GARMENTS
Recoverite Sport is designed to enhance athlete performance at all levels by focusing on four key elements of performance - injury prevention, optimal training, increasing performance potential and recovery.
Warm-up is a crucial part of optimal performance; however, it is often the part of an athletes training schedule which eludes them. Recoverite Sport is a product with the capability to assist effective and efficient warm up, thus allowing for higher performance and injury prevention.
Ian Jeffreys, registered strength and conditioning coach with the British Olympic Association has conducted extensive research into the ‘RAMP’ protocol for warmup, concluding, “The ‘RAMP’ approach provides a framework around which to construct effective warm-up procedures for both competition and the work-out.” (1)(3)
- Body Temperature and higher oxygen delivery due to the oxygen release from hemoglobin and myoglobin
- Heart Rate and Metabolic reactions
- Respiration Rate
- Increased Blood flow to active muscles
- Key Muscle contraction and relaxation of both agonist and antagonist muscles specific to the activity
- Muscle strength and power
- Key Joints and ranges of motion
- Post Activation Potentiation
Recoverite Sport can accomplish many of these recommendations of warm-up without an athlete engaging in any physical activity. A study conducted by Dr Bergh into the influence of muscle temperature on maximal muscle strength and power, concluded that a muscle temperature of 38o-39o Celsius produced a 4-6% increase in maximal dynamic strength to that of normal body temperature. (2) The use of Recoverite Sport can allow an athlete to reach these heightened muscle temperatures in key specialized muscle groups without any energy being expended.
A study of the effects of superficial heat and active exercise warm-up on active knee range of motion recorded that an application of a heat pack to the hamstring increased the range of motion and blood flow, thus increasing the flexibility of the knee and surrounding muscles. (4) The study also concluded that stretching whilst simultaneously using a heat pack was the most effective activity to increase joint viscosity and joint mobilization of the knee.(4) These results demonstrate how the use of heat packs such as the Recoverite Sport Clay flex can assist in optimizing the effect of warm-up with limited energy expenditure and subsequently optimal performance of an athlete.
Compression Garments and Exercise, a study conducted by Braid MacRae has linked compression garments such as Recoverite Sport to; limiting muscle oscillation (muscle shock), improvements in joint awareness and assistance with oxygen delivery during exercise.(5) These are all factors that can be taken advantage of during warm-up protocols and results in increased performance and the ability of an athlete to train harder and recover faster due to the decrease in muscle stress. These findings were also supported by a study into calf compression on running performance, which concluded; wearing compression stockings with constant compression increases performance parameters at different metabolic stages, thus providing an effective process of enhancing performance. (6)
Recoverite Sport has the ability to assist elite athletes with injury prevention and treatment of both joint and soft tissue injuries. With extensive heat and ice therapy in conjunction with compression technology, Recoverite Sport is highly beneficial when dealing with injuries and pain. Various studies such as; Managing pain using heat and cold therapy have concluded that heat and cold therapies provide immediate relief and are a useful multi-modal treatment for pain. (7) Recoverite Sport allows for easy immediate accessibility to heat and cold therapies in the instance of pain.
Heat therapy has also been linked to assisting in pain associated with both joint related and soft tissue injuries. A study in the Journal of strength and conditioning research from 2016 concludes that “using heat modalities after exercise, recovery from injuries and overexertion of muscles may be faster if 8-hour continuous low-level heat wraps are used at home. This will reduce pain and increase healing and maintain flexibility in soft tissue to optimize return to activity.” (8) This pain relief and injury therapy can be achieved through Recoverite sports extensive insulation and ability to stay at required temperature for extended periods of time.
When it comes to all injuries, it is common knowledge that Ice is one of the most effective treatments, decreasing pain, swelling inflammation and muscle spasms. Many guidelines to ice treatment have been established including; RICER, PRICE, ICE. (10) However one of the newest guidelines of ice treatment comes from C.M. Beakley; the concept of POLICE (9):
Protection, Optimal Loading, Ice, Compression, Elevation
One thing all these guidelines have in common is ICE; ice, compression and elevation for preliminary treatments of soft tissue and joint injuries. Ice and compression together assist in reducing internal bleeding of soft tissue, decreasing blood flow and thus pain to the site of injury, preventing swelling and inflammation as well as preventing over-tension within the damaged muscle.(11) Recoverite Sport perfectly complements the guidelines of ICE with its extensive compression and it’s easy and effective ice application.
C.M Beakley has also researched the question Is it possible to achieve optimal levels of tissue cooling in cryotherapy? In which it was concluded that for optimal ice treatment the skin will reach a surface temperature of <13o. (12) With Recoverite Sport’s Clayflex technology these temperatures are able to not only be reached but sustained for the recommended 20 minutes of exposure. (17)
Recovertite Sport is a premium recovery range. Recovery is essential to every athlete's performance, many sports professionals have supported the claim that the difference in the highest-level athletes is not their ability to perform, but their ability to recover. (13) Recoverite sport is fundamental in an athlete’s ability to engage in instant recovery post competitions and workouts, supporting higher intensity training and higher performance rates.
An investigation into whether exposure to heat therapy accelerates recovery after exercise was conducted, concluding heat therapy improved fatigue resistance of the knee extensors and enhanced the expression of blood vessel mediation. Suggesting the heat therapy does in fact increase the rate of recovery and enhance muscle repair post exercise. (14) These findings are supported by another study conducted that showed heating as part of a multifaceted form of recovery can be used to enhance recovery, muscle adaptation as well as limit muscle atrophy.(15) These positive results for the use of heat therapy come about as heating muscles activates protective mechanisms, reduces oxidative stress and inflammation, and stimulates genes and proteins involved in muscle hypertrophy. (14) These results support just one of the multi-modal recovery protocols that Recoverite Sport has to offer athletes.
The pain endured by athletes after exercise is known as delayed onset muscle soreness, also referred to as DOMS. DOMS is the cause of lactic acid buildup and the breaking of muscle tissue, subsequently causing muscle spasm, connective tissue damage, muscle damage and inflammation.(16) Within many studies which have been conducted such as A Comparison of Cryotherapy and Heat Therapy and Their Effect on Muscle Recovery Following Exercise, Ice therapy has been shown to reduce cell necrosis, slow cell metabolism and nerve conduction, reducing the effect of DOMS and promoting a decrease in recovery times of athletes. (18)
Ice Therapy is well known for speeding recovery through lowering body temperature, as well as reducing blood flow and inflammation. This is supported within the study conducted by Michal Kaczmarek, Cold water immersion as a post-exercise recovery strategy, adding to the recognition of Recoverite Sport as a principal recovery tool for athletes. (19)
The final section of Recoverite Sport’s multifaceted recovery method is the role of compression in recovery. Within recent 2019 studies of the effects of compression tights on recovery parameters after Exercise Induced Muscle Damage it was observed that compression had a significant positive effect on performance parameters after exercise induced muscle damage. (20) The compression allowed for temperature regulation through restricting blood flow, reductions in lactic acid, minimalization of muscle fatigue through the reduction of vibrations, as well as a reduction in inflammation and swelling, thus resulting in increased rates of recovery. It is recommended that athletes wear compression tights immediately after exercise for a twenty-four-hour period to achieve maximum benefits of compression. (21)
A study presented as the Annual Scientific Meeting of American Pain Society has found that heat wraps are highly successful in the reduction of pain in people who suffer from osteoporosis and arthritis; (22) demonstrating Recoverite sports products not only cater to athletes, assisting with cramps and injuries, but they cater to those suffering from medical conditions and general chronic pain due to the easy and effective application.
An investigation into the comparison of ice pack application and relaxation therapy in pain reduction during chest tube removal following cardiac surgery indicated that there was a positive effect of cold therapy on CTR-related pain after coronary artery grafting. (23) This is supported by another study which has shown that in acute surgical patients the use of cold therapy reduces pain scores, post-operative swelling and the amount of medication required. (24) These findings open Recoverite sport to the potential of entering the medical field and assisting health care workers manage degenerative conditions as well as postoperative pain.
- Van den Bekerom M, Struijs P, Blankevoort L, Welling L, van Dijk C, Kerkhoffs G. What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults?. Journal of Athletic Training. 2012;47(4):435-443.
- BERGH U, EKBLOM B. Influence of muscle temperature on maximal muscle strength and power output in human skeletal muscles. Acta Physiologica Scandinavica. 1979;107(1):33-37.
- Jeffreys, Ian. (2007). Jeffreys I (2007) Warm-up revisited: The ramp method of optimizing warm-ups. Professional Strength and Conditioning. (6) 12-18. Professional Strength and Conditioning. 12-18.
- Hsu, L. L. (2003). Effects of superficial heat and active exercise warm-up on active knee range of motion (Order No. 1413015). Available from ProQuest Dissertations & Theses Global. (250022206). Retrieved from http://proxy.library.adelaide.edu.au/login?url=https://search-proquest-com.proxy.library.adelaide.edu.au/docview/250022206?accountid=8203
- MacRae, Braid & Cotter, James & Laing, Raechel. (2011). Compression Garments and Exercise Garment Considerations, Physiology and Performance. Sports medicine (Auckland, N.Z.). 41. 815-43. 10.2165/11591420-000000000-00000.
- Kemmler W, Stengel S, Köckritz C, Mayhew J, Wassermann A, Zapf J. Effect of Compression Stockings on Running Performance in Men Runners. Journal of Strength and Conditioning Research. 2009;23(1):101-105.
- Lane E, Latham T. Managing pain using heat and cold therapy. Acute Pain. 2009;11(3-4):155.
- Petrofsky J, Laymon M, Alshammari F, Lee H. Use of Low Level of Continuous Heat as an Adjunct to Physical Therapy Improves Knee Pain Recovery and the Compliance for Home Exercise in Patients With Chronic Knee Pain. Journal of Strength and Conditioning Research. 2016;30(11):3107-3115.
- Bleakley C. PRICE needs updating, should we call the POLICE?. South African Journal of Sports Medicine. 2016;25(1).
- Borra V, De Buck E, Vandekerckhove P. RICE or ice: what does the evidence say? The evidence base for first aid treatment of sprains and strains. In: Filtering the information overload for better decisions. Abstracts of the 23rd Cochrane Colloquium; 2015 3-7 Oct; Vienna, Austria. John Wiley & Sons; 2015.
- Duffield R, Cannon J, King M. The effects of compression garments on recovery of muscle performance following high-intensity sprint and plyometric exercise. Journal of Science and Medicine in Sport. 2010;13(1):136-140.
- Bleakley C, Hopkins J. Is it possible to achieve optimal levels of tissue cooling in cryotherapy?. Physical Therapy Reviews. 2010;15(4):344-350.
- Chalmers K. Achieving Optimal performance in Elite swimming. SAALC; 2018.
- Kim K, Kuang S, Song Q, Gavin T, Roseguini B. Impact of heat therapy on recovery after eccentric exercise in humans. Journal of Applied Physiology. 2019;126(4):965-976.
- McGorm H, Roberts L, Coombes J, Peake J. Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation. Sports Medicine. 2018;48(6):1311-1328.
- Cheung K, Hume P, Maxwell L. Delayed Onset Muscle Soreness. Sports Medicine. 2003;33(2):145-164.
- Clinical Edge - 5 minute physio tip - Crushing the myths of ice application. Is ice useful for acute injuries and does it reduce swelling? [Internet]. Clinical Edge. 2020 [cited 4 May 2020]. Available from: https://www.clinicaledge.co/blog/5-minute-physio-tip-crushing-the-myths-of-ice-application-is-ice-useful-for-acute-injuries-and-does-it-reduce-swelling
- Brenkert, H., Powers, M. E., & Henry, K. J. (2017). A comparison of cryotherapy and heat therapy and their effect on muscle recovery following exercise. Journal of Athletic Training, 52(6), 1. Retrieved from http://proxy.library.adelaide.edu.au/login?url=https://search-proquest-com.proxy.library.adelaide.edu.au/docview/1914567888?accountid=8203
- Paddon-Jones D, Quigley B. Effect of Cryotherapy on Muscle Soreness and Strength Following Eccentric Exercise. International Journal of Sports Medicine. 1997;18(08):588-590.
- Hettchen M, Glöckler K, von Stengel S, Piechele A, Lötzerich H, Kohl M et al. Effects of Compression Tights on Recovery Parameters after Exercise Induced Muscle Damage: A Randomized Controlled Crossover Study. Evidence-Based Complementary and Alternative Medicine. 2019;2019:1-11.
- Capritto A. This is how elite athletes recover from a tough workout [Internet]. CNET. 2020 [cited 4 May 2020]. Available from: https://www.cnet.com/news/whats-a-normatec-the-compression-therapy-elite-athletes-love/
- Stebbings A. Benefits of heat therapy examined [Internet]. Gale Academic Onefile. 2011 [cited 4 May 2020]. Available from: https://go-gale-com.proxy.library.adelaide.edu.au/ps/i.do?id=GALE%7CA249310245&v=2.1&u=adelaide&it=r&p=AONE&sw=w
- Ayyasi M, Ghafari R, Yazdani J, Gorji H, Nesami B. Comparison of ice packs application and relaxation therapy in pain reduction during chest tube removal following cardiac surgery. North American Journal of Medical Sciences. 2014;6(1):19.
- Cohn B, Draeger R, Jackson D. The effects of cold therapy in the postoperative management of pain in patients undergoing anterior cruciate ligament reconstruction. The American Journal of Sports Medicine. 1989;17(3):344-349.