Rapid Paths to Recovery in Rugby

Recovery in Rugby

A number of years ago at Dublin City University, a group of their talented students were challenged to look at the rates of recovery in Rugby, various strategies used out there, the pros and cons of each, and finally to give their recommendations from the spectrum of a professional team level to grassroots. ( This is form a paper prepared and written into IRC Magazine.

Measuring recovery is much more difficult than assessing performance. Complete recovery has been defined as the ability to equal or exceed regular performance, and can be categorised in three forms:

1) Immediate recovery between exertions

2) Short-term recovery between repeated bouts

3) Recovery between training sessions

Recovery has been measured in many different forms, but becomes insignificant if subsequent performance is not equal to or better than the initial performance.

Muscle damage markers are also relatively simple to attain, where creatine kinase (CK) and lactate dehydrogenase in particular are both seen to rise following a training stimulus that may cause cellular disruption. These muscle damage markers are used to estimate the effectiveness of popular recovery strategies.

The cost and practical implications of various participation levels is also a factor influencing recovery strategies.

Rugby Recovery strategies

Massage

One of the problems with establishing massage effectiveness is the inconsistency of techniques.

Massage techniques range from a light massage to dynamic soft tissue mobilisation to intense deep tissue work.

Massage has been proposed as a means of  facilitating recovery by moving blood, fluid and swelling around the body, however this theory is concluded to be anecdotal in several studies where circulation and lymphatic flow did not appear to be improved with massage, or were not as effective as a simple warm down.

There was speculation that massage increases blood fl ow and distribution, but this was not the case in a study examining femoral artery blood flow and lactate clearance in the thigh.

There has been benefit of massage on creatine kinase levels, but this has often shown no improvement on subsequent performance when assessed.

Compression garments

Compression garments are becoming increasingly popular, and fashionable, as a method of recovery due to their proposed benefits, primarily improving venous return and fluid distribution around the body.

The companies claim that exerting pressure on the limbs provides performance and recovery benefits. Indeed, muscle damage markers have been found to be lower following use of compression garments, however any improvement in subsequent performance was of no significance.

Also, some studies have found no signifi cant difference in Lactate dehydrogenase and CK following 12 hours of post recovery with compression garments.

In a specific study, four recovery methods (active, passive, contrast water therapy and compression) were examined over 84 hours post regular training. The compression garments showed the highest level of interstitial creatine kinase removal after 48 hours, although the difference was not significantly more than both active and contrast water therapy at 84 hours.

The players used Skins on the lower body, concluding that this garment is as effective as active recovery and contrast water therapy.

Evidence supports compression garments as a means of reducing muscle damage and perceived muscle soreness following exercise, although subsequent performance has shown little benefit. Considering their ease of use, compression garments may have a place in the recovery routine simply for convenience, when combined with other practices.

Cryotherapy or Ice Baths on their own

Cryotherapy is used in many forms including ice baths, cold water therapy, ice packs and ice massage.

The limited research suggests that some subjective measures have been shown to decrease with the use of cryotherapy, and there has been reduction in creatine kinase levels following active recovery and the use of cryotherapy.

Whole Body Cryotherapy is also becoming a popular method for recovery and involves placing the body in a chamber and being exposed to -110°C air. Recent research in WBC found reduced levels of creatine kinase.

However, some studies have shown that cold water immersion has a negative effect on subsequent performance, and despite reported benefits on creatine kinase there is insignificant evidence on any performance variable to support its use.

Contrast Water Therapy -The alternate Ice and Heat treatments

Contrast Water Therapy usually involves the immersion of the body into a warm spa with a cold plunge pool or ice baths and hot showers.

Despite reports of perceived relief, there is a lack of evidence available to back this method. Contrast therapy is a combination of cryotherapy and thermo therapy, the belief being that the cooling aspect causes vasoconstriction which decreases swelling and inflammation by slowing down the production of metabolites, whereas vasodilation that occurs during the thermo therapy phase increases blood fl ow.

Contrast Water Therapy comes out on par with active recovery when it comes to removing lactate, but importantly creatine kinase, LDH and next day performance levels have not been found to be improve

 Active Recovery

Active Recovery, commonly known as a cool-down or a warm-down, involves low intensity exercise, dynamic stretching or a combination.

Active recovery has shown to lower creatine kinase and also blood lactate levels versus passive recovery, although not always.

For teams undergoing multiple training sessions per day, lactate clearance would benefit.

Coupled with cold water submersion or cryotherapy, active recovery has been shown to improve creatine kinase removal. Also, active recovery alone has been shown to improve subsequent performance.

From limited evidence, it would appear that active recovery, when employed immediately post training or game does have an effect of promoting serum creatine kinase clearance.

There is also evidence to show that active recovery promotes blood lactate clearance, however this will only be signifi cant if sessions are very close together (1-2 hours).

This would appear to be the gold standard recovery strategy with respect to the evidence available. The addition of other recovery modalities such as cryotherapy may also heighten the therapeutic effects of active recovery.

Hydrotherapy

Hydrotherapy involves any recovery in which the player(s) are submerged in warm water, usually in a swimming pool.

One study demonstrated that underwater massaging (using the jets in a spa) following plyometric exercises helped to maintain explosive performance the following day.

Passive recovery activities had a signifi can't reduction in explosiveness. However, in contrast another study found that hot water

(38°C) immersion was ineffective at improving subsequent performance.

Reductions in muscle damage markers (creatine kinase, LDH), as well as improved subsequent performance levels have not been found to any significance, so more research is required.

Sleep as an element of Recovery

Sleep is considered critical for optimal performance and has been identified as an important aspect of recovery. Sleep is essential for the body to re-perform at its desired level. Sleep quality is more important than the time

 

RECOVERY JARGON - What does it mean

Creatine kinase (CK): a rise in the amount of CK in the blood stream indicates that there has been muscle damage. That’s where CK exists. A reduction in CK means recovery.

Lactate dehydrogenase :  (LDH): a rise in the amount of LDH in the blood stream also indicates there has been damage to the body tissues. A reduction in LDH means recovery.

Cryotherapy: a method of removing heat from the body, for instance ice baths or ice packs or in a Cryotherapy Chamber.

http://rugbyacademy.org.au/rapid-paths-to-recovery-in-rugby/

Injury Rehabilitation In Rugby - RICER

How to treat and Manage an Injury 

 

The Application of R.I.C.E.R. (Ice for injuries)  

How do we apply the ice and for how long ?  All rugby players must realise that getting back out to play or train or simply to walk around after an injury will depend on how fast you start the injury recovery or R.I.C.E.R. treatment process -

The R.I.C.E.R procedure is R- is for Rest - (In some cases this is also seen to be Remove - Remove the player from the training site or playing area )  

However once done Rest means complete rest from all sporting activity for the duration of the initial treatment or longer - the length of this will depend on the actual injury sustained

I is for ICE - the application of which should begin within minutes of the injury - why Ice - cold reduces the diameter of the blood vessels that are causing the bleeding and reduces the blood flow into the damaged area (site) 

by limiting this you are in fact commencing the healing process. In addition you are providing immediate relief for the pain in the damaged area - this reduces the trauma

C- is for Compression - in some injuries this is not always viable however where it is the inured site should be wrapped up with a bandage or similar item to reduce the potential flow into the site and to prevent excessive use.

By bandaging a damaged ankle it prevents the player from using that ankle and in doing so stops them for further injuring it.

Compression is not tight it can be achieved by wearing compression socks, or skins over the damaged area Especially in cold weather.

 

E- is for Elevation - The ability to get the damaged area/site higher than the heart level will also reduce blood flow into the site and as stated prevent further damage

Wha we are trying to achieve is simply that to reduce the amount of blood flow into the damaged area - so trying to keep the arm higher than the heart - or lying down and resting the lower legs higher than normal if not above the level of the hear - Raise the bed at night ro keep the blood flow to the lower limb reduced where possible.

 

R- is for Rehabilitation - If required and as stated in an earlier article the urgent need for further treatment by a specialist /doctor or Physio that deals with the type of injury

Seek treatment after icing of there is paid and discomfort, do not try and dig in and be tough, it will cost you in the long run as the injury become worse or repeats week after week.

 

How Long do we apply Ice

Here we will deal with the I - as in ICE  Ice - The actual Procedure is as follows:  Leave the playing or training area immediately - Apply ice using the Sports Injury Ice Bag immediately or a plastic bag with ice or drop the injured area into a bucket of ice or ice bath - This can often be achieved using a sock fixed to the injured area with glad wrap.

The RICER Day to Day structure

Day One (day of the injury)Immediately following any injury or strain simply apply the ice bag for a period of 20 minutes every hour until you go to bed for the night.- last application in bed 

Day Two: Apply ice using the ice bag 20 minutes every hour until you go to bedfor the night (last application should be in bed) – Remembering that the Ice Bag is designed to allow you to use it over the external clothing where necessary – this does reduce the effectiveness of the system however  it will allow you to use it in a work environment without embarrassment. 

Day Three: Apply ice using the Ice Bag  for 20 minutes 6 times for the day (every 2 hours)When you wake up , Mid morning (10 am), Lunch time (12 midday)Mid Afternoon (3 pm) , Evening  (6pm) , Before Bed at night. 

Day Four:  Apply ice using the Ice Bag for 20 Minutes -  3 times during the dayMorning, Afternoon  and last thing at night. In addition – and with the approval of your medical staff, or physiotherapistyou should begin to lightly stretch the injured area and lightly massage the area(not deep), either with ice or a suitable lubricant (not deep heat) applying the ice again after massage for a further 5 –10 minutes. 9massage stimulates the area and increase the blood flow to encourage elimination of the waste products, however it will also or may also createAa limited blood loss in the damaged area - icing reduces that.

Day Five: As for Day four – using the Ice Bag for 20 minutes three times a day In addition you should increase the range of the stretching and movementwith a slightly deeper massage – always using the ice pack after massage to reduce any small internal bleeding or discomfort that may occur. 

Day Six: As for days four and five using the Ice Bag Again increase the range of stretches and movement – using the ice to assist and prevent any further internal bleeding due to the stretching and massage. 

Day Seven: By now most athletes will have returned to some form of exercise with the advice of their physiotherapist. The Ice Bag. will be required for the first 2 – 3 weeks after an injury to be used either as heat therapy or cold therapy Keep it on hand – injury prevention is also a use for the Ice BagWHY DO WE USE ICE -      

Remembering that the Ice Bag is designed to allow you to use it over the external clothing where necessary – this does reduce the effectiveness of the system however  it will allow you to use it in a work environment without embarrassment.

The Ice Bag. will be required for the first 2 – 3 weeks after an injury to be used either as heat therapy or cold therapy

Keep it on hand – injury prevention is also a use for the Ice Bag

WHY DO WE USE ICE -

http://rugbyacademy.org.au/injury-rehabilitation-in-rugby-ricer/

Recovery in Rugby

 

RECOVERY IN SPORT

Recovery is a large part of the game of rugby - however it is not limited to the game - there needs to be recovery process built into training sessions. specifically where the session is more intense than normal

Some sports men and women do not acknowledge that fun activities, coaching, refereeing, or simply having a kick around with a ball create the same loss of fluids, stress on the muscle structure and often act as replacement sessions or add on sessions to those completed in your main sport.

Recovery needs to be built into your lifestyle to allow for all sporting activities and specifically the recovery from repetitive sessions.

 

How to Tell if you have recovered

The simplest form of testing your  ability to recover or if you have recovered is to take and record your resting pulse - this is best done on wakening in the morning - check the rate over a period of 2 weeks and you will be able to build a picture of what is normal -

Example 1- A non active male may be 65 - 70 beats per minute in the morning - if he starts training and getting fitter his rate may fluctuate between 64 and 68 - this indicates a new level for the fitter person however if one morning he wakes and his rate is 72- 74 then he has not fully recovered from the previous days sessions or he may well be ill, (the flu etc)

Take Note: That a rise in 3 to 5 beats above standard for you may also indicate that you have a cold, fever, headache.

Example 2: A 15 year old in full training may well have a resting heart rate of 50 beats per minute, showing that he or she is in good shape.  Again a rise in the rate by above 5 beats would indicate that he or she has trained hard the day before (or 2 days) and that they have not fully recovered. Or as can often occur you went to bed late , did not get enough sleep to recover or failed to hydrate correctly yesterday and are suffering for that as well.

Once you have taken your rate for a period of 2 weeks get into the habit of taking it daily - if it is above the normal by 4 -5 beats then make an assessment as to how hard you train that day or if that is not in your control then how much rest / recovery sessions you can get into that day

Recovery Sessions

Lets look at the Recovery Sessions that should be completed before the game and during hard training weeks - These will allow the body to relax and prepare for the game

Sleep - resting when and where you can during the day , or getting more rest each night by getting to bed early and waking early of you need to study. 8 hrs a day is normal for a player from 13 to 20 years of age.

Video/Movies - These are less stressful than normal daily activities and more relaxing than video games and other activities.

Reading - some state study is hard - what we mean is reading for fun -

Watching TV - can be a method of relaxation and watching a game of rugby will enhance your knowledge of the game

Post and Pre Game Activities

Now lets look at sessions that are post training and immediately after games, these are designed to quicken your recovery process

Post training and post game stretching/flexibility sessions

Ice Baths - (3 X 30 SECONDS) will reduce the build up of lactic acids and other damaging effects of the game, reduce bleeding in any bruising/injury sites

Cold Showers will assist the recovery much in the same manner as ice baths

Nutrition - Getting the food, carbohydrates and proteins back into the system to replenish the energy stores.  This should be done within 20 minutes of completing the acitivity.

R.I.C.E.R - refer to the section on Injury Rehabilitation for information on this

HYDRATION - FLUIDS - replacement of fluids specifically in hot climates is a immediate requirement and should be started as you complete the actitvity - for further information on this go to Dehydration on this site

 

Sessions to be completed within 24 hours after a hard training sessions or game -

Swimming Pool session - A set routine should be used before the fun activities begin in the pool - look for further information in the pool page of this site

Walk, Ride, Jog, Stretch - Any form of light activity that gets the blood circulating will assist reciver along with a further flexibility session

Ice Baths - Again a repeat of the previous sessions with 3 x 30 seconds in the water , along with a pool session or hot shower session followed by massage or stretching ( Cold followed by 1 minute hot - repeat 3 to 4 times (do not use hot if you have bruising or injuries)

These are some of the recommendations for recovery - they need to become a habit to ensure that you remain in a fit and healthy condition and are better able to play or train

Mental Fatigue

One crucial point for all Rugby Players is the mental state that you get yourself into - The writer is not a sports Physicologist - so we will simply leave you with this reminder image

http://rugbyacademy.org.au/recovery-in-rugby/

RECOVERY: THE DAY AFTER MATCH DAY

MAXIMAL RECOVERY: THE DAY AFTER MATCH DAY

Firstly let us state that this is the type of schedule that Senior rugby players will follow , it may not be practical for youth players unless they can get their parents on side early and ensure that they understand why they are being asked to fund and manage this type of recovery. It will not work for those that are playing multiple sports , over the weekend and that is why most multi sports players tend to lose muscle and weight throughout the season.

First lets deal with the first 60 minutes after a game - there are any number of options however we must look at the practical options in say Australian youth rugby situations and adapt them to the senior ranks, if need be.

The first 60 minutes after a game:

In an ideal world we would consider one of these as a priority after a game - and yet most youth players never do it

a. Ice Bath for at least 10 minutes x 2 or 3

b. Cold shower to aid recovery and to flush lactic form the system with self massage of the legs and especially the calves.If this can not be dome immediately then at least get it done when you get home.

Replacing Lost fluids- Rehydrate

At the same time we need to be :  Getting replacement fluids into the system and remember the target is to ensure that the next time we urinate that the fluid is clear , if this is not the case then drink more. You can use water, replacement drink, gatorade etc

Replacing Energy lost and ensure muscle growth

Secondly get some food into the system, preferably something with reasonably high levels of protein, with carbohydrates - White bread sandwich, protein bars, protein drinks,

 

Maintaining the flow -

Keep the fluid up ( drink more) and get the food into you

 

Rest aids Recovery

As detailed in previous statements rest aids recovery - chilling for the rest of the day, watching TV etc. Even studying if need be will relax you , however be aware of the traps of sitting for too long - that does not flush th=e system it prolongs the lactic etc from flushing by virtue that the legs are lower than the heart and that often the chair will form a restriction on the back of the knees.

Do Skins assist recovery - answer to that is yes - they keep compression on the lower legs and legs and assist in flushing the system - 

Injuries and Recovery

As stated at the top of the page, Ice baths, cold showers and ICE will assist you to recover form niggly little injuries , those small contusions (bumps) that occurs during a game all build up and small tears in muscles , all need to be looked after , and ice baths etc are the best treatment failing that grab some ice - get an ice bag and when you are in the car, sitting at home get the ice onto the small injuries before they effect your life style and training regime.

The Day After a Game of Rugby

The day after match day is vitally important to set you up for the following weeks training and match. These assume that you have tried to follow the procedure aft the game. ( Having a beer or two or three is not helping recovery,

Players on the day after a game or the next day may well feel tired and might not actually end up eating or drinking fluids as much as you should. Or they do have a few beers and feel like hell the day after.

This will result in you starting the week under recovered with your fuel tanks not properly ‘topped up’.

Some of these suggestions in addition to your individual needs will help.

1. Eat the foods you enjoy on the day following a game of rugby.

This is the day to have a full English breakfast or sugary bowl full of breakfast cereal - or both

1. Eat foods which make you come back for more

These are the types of food which keep your mouth watering; sweet n sour chicken, curry’s or pizza might be good examples.

1. Keep your recovery goals in mind

Add additional protein to your pizza, make sensible food choices when ordering take-away e.g. plenty of protein and veggies dishes mixed in with your favourites.

In other words mix plenty of good stuff in with the bad.

ACTIONS:

Remember that three of the crucial indicators the day after a game are

1. Colour of your urine - needs to be clear and not yellow
2. What is your weight - if you are trying to lose weight then fine, if not your aim is to get it back to the same weight as it was the day before the game.
3. Heart rate or Pulse - for those that do not know how to take your own pulse - Google it - What you need to know is what is your resting pulse first thing in the morning - measure to frequently and keep a rough record, if it shows that your rate on any given day following a hard training session, hard games or multiple games then consider resting to reducing the training for the next day. or that day

Now lets deal with eating and Fluids

You need to Adapt this according to your tastes and what your parents provide, the ideas below are simply samples of what you need.

An example day might be:

BREAKFAST

Power Porridge: Oats, maple, lecithin, raisins and added crunchy nut cornflakes

SNACK

2 Rounds of lean bacon and ketchup sandwiches

LUNCH

Full roast with all the trimmings; choose from any of the Sunday roast options

DINNER 

Takeaway food, your choices but keep more good foods in than bad

SNACK

Low fat pudding or smoothie (PROTEIN SHAKES)

 

Ice and Rehabilitation

This is simple- Monitor your body - check all of the usual places for bruising, pain to touch etc and ICE up - follow the RICER and Icing protocols as laid down earlier in the website.

 

http://rugbyacademy.org.au/recovery-the-day-after-match-day/

Dehydration and Rehydration for Rugby

Dehydration and Rehydration

 

What do you - the athlete need to understand

In simpler terms - dehydration is being thirsty and doing something about it before you die.

The Rule of thumb in hot and humid climates is - When you fell thirsty it is too late - you are already dehydrating - water and fluids need to be taken constantly - when ever a sports person is given the opportunity to drink they must do so - every 12 minutes is ideal -

Rugby players in hot climates must understand that both dehydration and the depletion of the body's carbohydrate stores are two factors that will limit  your ability to exercise and in turn reduce the your ability to maintain or improve fitness and to improve your skills levels.

Dehydration

Sweating is the way in which the body maintains its core temperature at 37 degrees centigrade. Any higher than that results in the loss of body fluid and electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) and if unchecked will lead to dehydration and eventually circulatory collapse and heat stroke. The effect of fluid loss on the body is as follows:

% body weight lost as sweat

Physiological Effect 2%

Impaired performance 4%

Capacity for muscular work declines 5%

Heat exhaustion 7%

Hallucinations 10%

Circulatory collapse and heat stroke

Reference: "The Maintenance of Fluid Balance during Exercise", International Journal of Sports Medicine, vol. 15(3), pp. 122-125, 1994

The use of Electrolytes

Electrolytes serve three general functions in the body:

•many are essential minerals

•they control osmosis of water between body compartments

*they help maintain the acid-base balance required for normal cellular activities

The sweat that evaporates from the skin contains a variety of electrolytes. The electrolyte composition of sweat is variable but comprises of the following components:

•Sodium

•Potassium

•Calcium

•Magnesium

•Chloride

•Bicarbonate

•Phosphate

•Sulphate

A litre of sweat typically contains 0.02g Calcium, 0.05g Magnesium, 1.15g Sodium, 0.23g Potassium and 1.48g Chloride. This composition will vary from person to person.

What is Glucose

Carbohydrate is stored as glucose in the liver and muscles and is the most efficient source of energy as it requires less oxygen to be burnt than either protein or fat. The normal body stores of carbohydrate in a typical athlete are:

•70kg male athlete - Liver glycogen 90g and muscle glycogen 400g

•60kg female athlete - Liver glycogen 70g and muscle glycogen 300g.

During hard exercise, carbohydrate can be depleted at a rate of 3-4 grams per minute. If this is sustained for 2 hours or more, a very large fraction of the total body carbohydrate stores will be exhausted and if not checked will result in reduced performance.

It needs to be said that Recovery or repletion of the muscle and liver glycogen stores after exercise will normally require 24-48 hours for complete recovery.

During exercise, there is in an increased uptake of blood glucose by the muscles and to prevent blood glucose levels falling the liver produces glucose from the liver stores and lactate.

Consuming carbohydrate before, during and after exercise will help prevent blood glucose levels falling too low and help maintain the body's glycogen stores. Many athletes cannot consume food before or during exercise and therefore a formulated drink that will provide carbohydrate is required.

What is Rehydration

Fluid absorption - the bodies ability to retain and use the fluid taken in by an athlete

Two main factors affect the speed at which fluid from a drink gets into the body:

•the speed at which it is emptied from the stomach

•the rate at which it is absorbed through the walls of the small intestine

The higher the carbohydrate levels in a drink the slower the rate of stomach emptying. Isotonic drinks with a carbohydrate level of between 6 and 8% are emptied from the stomach at a rate similar to water. Electrolytes, especially sodium and potassium, in a drink will reduce urine output, enable the fluid to empty quickly from the stomach, promote absorption from the intestine and encourage fluid retention.

Reference: "The Effect of Different Forms of Fluid Provision on Exercise Performance", International Journal of Sports Medicine, vol. 14, p. 298, 1993)

What's wrong with water?

Drinking plain water causes bloating, suppresses thirst and thus further drinking. Water is often a poor choice where high fluid intake is required. Water contains no carbohydrate or electrolytes.

Calculating personal fluid needs

During an endurance event, you should drink just enough to be sure you lose no more than 2% of pre-race weight. The same applies to rugby players that train in Australian climates (normally pre-season) This can be achieved in the following way:

•Record your naked body weight immediately before and after a number of training sessions, along with details of distance/duration, clothing and weather conditions that were in place during the training or sports session.

*Add the amount of fluid taken during the session to the amount of weight lost - 1 kilogram (kg) is roughly equivalent to 1 litre of fluid

*After a few weeks you should begin to see some patterns emerging and can calculate your sweat rate per hour

*Once you know what your sweat losses are likely to be in any given set of environmental conditions, you can plan your drinking strategy for any particular event

The benefit of Sports Drinks

There are three types of sports drink each of which contain various levels of fluid, electrolytes and carbohydrate.

Type and Content

Isotonic

Fluid, electrolytes and 6 to 8% carbohydrate

Hypotonic

Fluids, electrolytes and a low level of carbohydrate

Hypertonic

High level of carbohydrate & fluids

The osmolality of a fluid is a measure of the number of particles in a solution. In a drink, these particles will comprise of carbohydrate, electrolytes, sweeteners and preservatives.

In blood plasma the particles will comprise of sodium, proteins and glucose. Blood has an osmolality of 280 to 330mOsm/kg. Drinks with an osmolality of 270 to 330mOsm/kg are said to be in balance with the body's fluid and are called Isotonic.

Hypotonic fluids have fewer particles than blood and Hypertonic have more particles than blood.

Consuming fluids with a low osmolality, e.g. water, results in a fall in the blood plasma osmolality and reduces the drive to drink well before sufficient fluid has been consumed to replace losses.

Which is most suitable?

Isotonic - quickly replaces fluids lost by sweating and supplies a boost of carbohydrate. This drink is the choice for most athletes - middle and long distance running or team sports. Glucose is the body's preferred source of energy therefore it may be appropriate to consume Isotonic drinks where the carbohydrate source is glucose in a concentration of 6% to 8% - e.g. High Five, SiS Go, Boots Isotonic, Lucozade Sport.

Hypotonic - quickly replaces fluids lost by sweating. Suitable for athletes who need fluid without the boost of carbohydrate e.g. jockeys and gymnasts.

Hypertonic - used to supplement daily carbohydrate intake normally after exercise to top up muscle glycogen stores. In ultra distance events, high levels of energy are required and Hypertonic drinks can be taken during exercise to meet the energy requirements. If used during exercise Hypertonic drinks need to be used in conjunction with Isotonic drinks to replace fluids.

Want to make your own?

Isotonic - 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled

Hypotonic - 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Hypertonic - 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Food for thought

In a trial conducted by scientists in the city of Aberdeen Scotland it was determined that a 2% carbohydrate-electrolyte drink provided a more effective in combating exercise fatigue in a hot climate when compared to a 15% carbohydrate-electrolyte mixture.

Reference: Galloway SDR & Maughan RJ, The effects of substrate and fluid provision on ermoregulatory and metabolic responses to prolonged exercise in a hot environment. Journal of Sports Sciences, Vol 18, No5, pp339-351

Seven Rules of Hydration

1.The rate of passage of water from your stomach into your small intestine depends on how much fluid is actually in your stomach. If there is lots of water there, fluid flow from stomach to intestine is like a springtime flood; if there is little water, the movement resembles a lightly dripping tap. Therefore, to increase stomach-intestinal flow (and overall absorption of water) you need to deposit a fair amount of liquid in your stomach just before you begin your exercise. In fact, 10-12 ounces of fluid is a good start. This will feel uncomfortable at first, so practice funneling this amount of beverage into your "tank" several times before an actual competition.

2.To sustain a rapid movement of fluid into your small intestine during your exertions, take three to four sips of beverage every 10 - 12  minutes if possible, or five to six swallows every 15 minutes.

3. If you are going to be exercising for less than 60 minutes, do not worry about including carbohydrate in your drink; plain water is fine. For exercise that is more prolonged you will want the carbohydrate

4. Years of research have suggested that the correct concentration of carbohydrate in your drink is about 5 to 7%. Most commercial sports drinks fall within this range, and you can make your own 6% drink by mixing five tablespoons of table sugar with each litre of water that you use. A bit of sodium boosts absorption; one-third teaspoon of salt per litre of water is about right. Although 5 to 7% carbohydrate solutions seem to work best for most individuals, there is evidence that some endurance athletes can fare better with higher concentrations. In research carried out at Liverpool John Moores University, for example, cyclists who ingested a 15% maltodextrin solution improved their endurance by 30 per cent compared to individuals who used a 5% glucose drink. The 15% drink also drained from the stomach as quickly as the 5% one, though many other studies have linked such concentrated drinks with a slowdown in water movement.

5.A 6% "simple sugar" drink will empty from your stomach at about the same rate as a fancy 6% "glucose polymer" beverage, so do not fall for the idea that the latter can boost water absorption or enhance your performance more than the former, and don't pay more for the glucose-polymer concoction.

6.Contrary to what you have heard, cold drinks are not absorbed into your body more quickly than warm ones. However, cold drinks are often more palatable than warm ones during exercise, so if coldness   helps you to drink large quantities of fluid while you exert yourself, then keep your drinks cool.

7. Swilling drinks during exercise does NOT increase your risk of digestive-system problems. In actuality, most gut disorders that arise during exercise are caused by dehydration, not from taking in fluid. Dehydration induces nausea and discomfort by reducing blood flow to the digestive system, so keep drinking

Water Intoxication

Intracellular fluid and interstitial fluid have the same osmotic pressures under normal circumstances. The principal cation inside the cell is K+ (Potassium), whereas the principal cation outside is Na+ (Sodium). When a fluid imbalance between these two compartments occurs, it is usually caused by a change in the Na+ or K+ concentration. Sodium balance in the body normally is controlled by aldosterone and ADH (antidiuretic hormone). ADH regulates extracellular fluid electrolyte concentration by adjusting the amount of water reabsorbed into the blood by the distal convoluted tubules and collecting tubules of the kidneys. Aldosterone regulates extracellular fluid volume by adjusting the amount of sodium reabsorbed by the blood from the kidneys that directly affects the amount of water reabsorbed from the filtrate.

Certain conditions, however, may result in an eventual decrease in the sodium concentration in interstitial fluid. For instance, during sweating the skin excretes sodium as well as water. Coupled with replacement of fluid volume with plain water, these conditions can quickly produce a sodium deficit. The decrease in sodium concentration in the interstitial fluid lowers the interstitial fluid osmotic pressure and establishes an effective water concentration gradient between the interstitial fluid and the intracellular fluid. Water moves from the interstitial fluid into the cells, producing two results that can be quite serious:

*The first result, an increase in intracellular water concentration, called over hydration, is particularly disruptive to nerve cell function. In fact, severe over hydration, or water intoxication, produces neurological symptoms ranging from disoriented behaviour to convulsions, coma, and even death.

*The second result of the fluid shift is a loss of interstitial fluid volume that leads to a decrease in the interstitial fluid hydrostatic pressure. As the interstitial hydrostatic pressure drops, water moves out of the plasma, resulting in a loss of blood volume that may lead to circulatory shock.

http://rugbyacademy.org.au/dehydration-and-rehydration-for-rugby/

Injury Rehabilitation In Rugby - RICER

How to treat and Manage an Injury 

 

The Application of R.I.C.E.R. (Ice for injuries)  

How do we apply the ice and for how long ?  All rugby players must realise that getting back out to play or train or simply to walk around after an injury will depend on how fast you start the injury recovery or R.I.C.E.R. treatment process -

The R.I.C.E.R procedure is R- is for Rest - (In some cases this is also seen to be Remove - Remove the player from the training site or playing area )  

However once done Rest means complete rest from all sporting activity for the duration of the initial treatment or longer - the length of this will depend on the actual injury sustained

I is for ICE - the application of which should begin within minutes of the injury - why Ice - cold reduces the diameter of the blood vessels that are causing the bleeding and reduces the blood flow into the damaged area (site) 

by limiting this you are in fact commencing the healing process. In addition you are providing immediate relief for the pain in the damaged area - this reduces the trauma

C- is for Compression - in some injuries this is not always viable however where it is the inured site should be wrapped up with a bandage or similar item to reduce the potential flow into the site and to prevent excessive use.

By bandaging a damaged ankle it prevents the player from using that ankle and in doing so stops them for further injuring it.

Compression is not tight it can be achieved by wearing compression socks, or skins over the damaged area Especially in cold weather.  

E- is for Elevation - The ability to get the damaged area/site higher than the heart level will also reduce blood flow into the site and as stated prevent further damage

Wha we are trying to achieve is simply that to reduce the amount of blood flow into the damaged area - so trying to keep the arm higher than the heart - or lying down and resting the lower legs higher than normal if not above the level of the hear - Raise the bed at night ro keep the blood flow to the lower limb reduced where possible.   R- is for Rehabilitation - If required and as stated in an earlier article the urgent need for further treatment by a specialist /doctor or Physio that deals with the type of injury Seek treatment after icing of there is paid and discomfort, do not try and dig in and be tough, it will cost you in the long run as the injury become worse or repeats week after week.  

How Long do we apply Ice

Here we will deal with the I - as in ICE  Ice - The actual Procedure is as follows:  Leave the playing or training area immediately - Apply ice using the Sports Injury Ice Bag immediately or a plastic bag with ice or drop the injured area into a bucket of ice or ice bath - This can often be achieved using a sock fixed to the injured area with glad wrap.

The RICER Day to Day structure

Day One (day of the injury)Immediately following any injury or strain simply apply the ice bag for a period of 20 minutes every hour until you go to bed for the night.- last application in bed 

Day Two: Apply ice using the ice bag 20 minutes every hour until you go to bedfor the night (last application should be in bed) – Remembering that the Ice Bag is designed to allow you to use it over the external clothing where necessary – this does reduce the effectiveness of the system however  it will allow you to use it in a work environment without embarrassment. 

Day Three: Apply ice using the Ice Bag  for 20 minutes 6 times for the day (every 2 hours)When you wake up , Mid morning (10 am), Lunch time (12 midday)Mid Afternoon (3 pm) , Evening  (6pm) , Before Bed at night. 

Day Four:  Apply ice using the Ice Bag for 20 Minutes -  3 times during the dayMorning, Afternoon  and last thing at night. In addition – and with the approval of your medical staff, or physiotherapistyou should begin to lightly stretch the injured area and lightly massage the area(not deep), either with ice or a suitable lubricant (not deep heat) applying the ice again after massage for a further 5 –10 minutes. 9massage stimulates the area and increase the blood flow to encourage elimination of the waste products, however it will also or may also createAa limited blood loss in the damaged area - icing reduces that.

Day Five: As for Day four – using the Ice Bag for 20 minutes three times a day In addition you should increase the range of the stretching and movementwith a slightly deeper massage – always using the ice pack after massage to reduce any small internal bleeding or discomfort that may occur. 

Day Six: As for days four and five using the Ice Bag Again increase the range of stretches and movement – using the ice to assist and prevent any further internal bleeding due to the stretching and massage. 

Day Seven: By now most athletes will have returned to some form of exercise with the advice of their physiotherapist. The Ice Bag. will be required for the first 2 – 3 weeks after an injury to be used either as heat therapy or cold therapy Keep it on hand – injury prevention is also a use for the Ice BagWHY DO WE USE ICE -      

Remembering that the Ice Bag is designed to allow you to use it over the external clothing where necessary – this does reduce the effectiveness of the system however  it will allow you to use it in a work environment without embarrassment.

The Ice Bag. will be required for the first 2 – 3 weeks after an injury to be used either as heat therapy or cold therapy

Keep it on hand – injury prevention is also a use for the Ice Bag

WHY DO WE USE ICE -

http://rugbyacademy.org.au/injury-rehabilitation-in-rugby-ricer/

Recovery in Rugby

 

RECOVERY IN SPORT

Recovery is a large part of the game of rugby - however it is not limited to the game - there needs to be recovery process built into training sessions. specifically where the session is more intense than normal

Some sports men and women do not acknowledge that fun activities, coaching, refereeing, or simply having a kick around with a ball create the same loss of fluids, stress on the muscle structure and often act as replacement sessions or add on sessions to those completed in your main sport.

Recovery needs to be built into your lifestyle to allow for all sporting activities and specifically the recovery from repetitive sessions.

 

How to Tell if you have recovered

The simplest form of testing your  ability to recover or if you have recovered is to take and record your resting pulse - this is best done on wakening in the morning - check the rate over a period of 2 weeks and you will be able to build a picture of what is normal -

Example 1- A non active male may be 65 - 70 beats per minute in the morning - if he starts training and getting fitter his rate may fluctuate between 64 and 68 - this indicates a new level for the fitter person however if one morning he wakes and his rate is 72- 74 then he has not fully recovered from the previous days sessions or he may well be ill, (the flu etc)

Take Note: That a rise in 3 to 5 beats above standard for you may also indicate that you have a cold, fever, headache.

Example 2: A 15 year old in full training may well have a resting heart rate of 50 beats per minute, showing that he or she is in good shape.  Again a rise in the rate by above 5 beats would indicate that he or she has trained hard the day before (or 2 days) and that they have not fully recovered. Or as can often occur you went to bed late , did not get enough sleep to recover or failed to hydrate correctly yesterday and are suffering for that as well.

Once you have taken your rate for a period of 2 weeks get into the habit of taking it daily - if it is above the normal by 4 -5 beats then make an assessment as to how hard you train that day or if that is not in your control then how much rest / recovery sessions you can get into that day

Recovery Sessions

Lets look at the Recovery Sessions that should be completed before the game and during hard training weeks - These will allow the body to relax and prepare for the game

Sleep - resting when and where you can during the day , or getting more rest each night by getting to bed early and waking early of you need to study. 8 hrs a day is normal for a player from 13 to 20 years of age.

Video/Movies - These are less stressful than normal daily activities and more relaxing than video games and other activities.

Reading - some state study is hard - what we mean is reading for fun -

Watching TV - can be a method of relaxation and watching a game of rugby will enhance your knowledge of the game

Post and Pre Game Activities

Now lets look at sessions that are post training and immediately after games, these are designed to quicken your recovery process

Post training and post game stretching/flexibility sessions

Ice Baths - (3 X 30 SECONDS) will reduce the build up of lactic acids and other damaging effects of the game, reduce bleeding in any bruising/injury sites

Cold Showers will assist the recovery much in the same manner as ice baths

Nutrition - Getting the food, carbohydrates and proteins back into the system to replenish the energy stores.  This should be done within 20 minutes of completing the acitivity.

R.I.C.E.R - refer to the section on Injury Rehabilitation for information on this

HYDRATION - FLUIDS - replacement of fluids specifically in hot climates is a immediate requirement and should be started as you complete the actitvity - for further information on this go to Dehydration on this site

 

Sessions to be completed within 24 hours after a hard training sessions or game -

Swimming Pool session - A set routine should be used before the fun activities begin in the pool - look for further information in the pool page of this site

Walk, Ride, Jog, Stretch - Any form of light activity that gets the blood circulating will assist reciver along with a further flexibility session

Ice Baths - Again a repeat of the previous sessions with 3 x 30 seconds in the water , along with a pool session or hot shower session followed by massage or stretching ( Cold followed by 1 minute hot - repeat 3 to 4 times (do not use hot if you have bruising or injuries)

These are some of the recommendations for recovery - they need to become a habit to ensure that you remain in a fit and healthy condition and are better able to play or train

Mental Fatigue

One crucial point for all Rugby Players is the mental state that you get yourself into - The writer is not a sports Physicologist - so we will simply leave you with this reminder image

http://rugbyacademy.org.au/recovery-in-rugby/

RECOVERY: THE DAY AFTER MATCH DAY

MAXIMAL RECOVERY: THE DAY AFTER MATCH DAY Firstly let us state that this is the type of schedule that Senior rugby players will follow , it may not be practical for youth players unless they can get their parents on side early and ensure that they understand why they are being asked to fund and manage this type of recovery. It will not work for those that are playing multiple sports , over the weekend and that is why most multi sports players tend to lose muscle and weight throughout the season. First lets deal with the first 60 minutes after a game - there are any number of options however we must look at the practical options in say Australian youth rugby situations and adapt them to the senior ranks, if need be.

The first 60 minutes after a game:

In an ideal world we would consider one of these as a priority after a game - and yet most youth players never do it a. Ice Bath for at least 10 minutes x 2 or 3 b. Cold shower to aid recovery and to flush lactic form the system with self massage of the legs and especially the calves.If this can not be dome immediately then at least get it done when you get home.

Replacing Lost fluids- Rehydrate

At the same time we need to be :  Getting replacement fluids into the system and remember the target is to ensure that the next time we urinate that the fluid is clear , if this is not the case then drink more. You can use water, replacement drink, gatorade etc

Replacing Energy lost and ensure muscle growth

Secondly get some food into the system, preferably something with reasonably high levels of protein, with carbohydrates - White bread sandwich, protein bars, protein drinks,  

Maintaining the flow -

Keep the fluid up ( drink more) and get the food into you  

Rest aids Recovery

As detailed in previous statements rest aids recovery - chilling for the rest of the day, watching TV etc. Even studying if need be will relax you , however be aware of the traps of sitting for too long - that does not flush th=e system it prolongs the lactic etc from flushing by virtue that the legs are lower than the heart and that often the chair will form a restriction on the back of the knees.

Do Skins assist recovery - answer to that is yes - they keep compression on the lower legs and legs and assist in flushing the system - 

Injuries and Recovery

As stated at the top of the page, Ice baths, cold showers and ICE will assist you to recover form niggly little injuries , those small contusions (bumps) that occurs during a game all build up and small tears in muscles , all need to be looked after , and ice baths etc are the best treatment failing that grab some ice - get an ice bag and when you are in the car, sitting at home get the ice onto the small injuries before they effect your life style and training regime.

The Day After a Game of Rugby

The day after match day is vitally important to set you up for the following weeks training and match. These assume that you have tried to follow the procedure aft the game. ( Having a beer or two or three is not helping recovery, Players on the day after a game or the next day may well feel tired and might not actually end up eating or drinking fluids as much as you should. Or they do have a few beers and feel like hell the day after. This will result in you starting the week under recovered with your fuel tanks not properly ‘topped up’. Some of these suggestions in addition to your individual needs will help.

1. Eat the foods you enjoy on the day following a game of rugby.

This is the day to have a full English breakfast or sugary bowl full of breakfast cereal - or both

1. Eat foods which make you come back for more

These are the types of food which keep your mouth watering; sweet n sour chicken, curry’s or pizza might be good examples.

1. Keep your recovery goals in mind

Add additional protein to your pizza, make sensible food choices when ordering take-away e.g. plenty of protein and veggies dishes mixed in with your favourites. In other words mix plenty of good stuff in with the bad. ACTIONS: Remember that three of the crucial indicators the day after a game are

1. Colour of your urine - needs to be clear and not yellow
2. What is your weight - if you are trying to lose weight then fine, if not your aim is to get it back to the same weight as it was the day before the game.
3. Heart rate or Pulse - for those that do not know how to take your own pulse - Google it - What you need to know is what is your resting pulse first thing in the morning - measure to frequently and keep a rough record, if it shows that your rate on any given day following a hard training session, hard games or multiple games then consider resting to reducing the training for the next day. or that day

Now lets deal with eating and Fluids

You need to Adapt this according to your tastes and what your parents provide, the ideas below are simply samples of what you need. An example day might be: BREAKFAST Power Porridge: Oats, maple, lecithin, raisins and added crunchy nut cornflakes SNACK 2 Rounds of lean bacon and ketchup sandwiches LUNCH Full roast with all the trimmings; choose from any of the Sunday roast options DINNER  Takeaway food, your choices but keep more good foods in than bad SNACK Low fat pudding or smoothie (PROTEIN SHAKES)  

Ice and Rehabilitation

This is simple- Monitor your body - check all of the usual places for bruising, pain to touch etc and ICE up - follow the RICER and Icing protocols as laid down earlier in the website.  

http://rugbyacademy.org.au/recovery-the-day-after-match-day/