In the pursuit of athletic excellence, training hard is only one piece of the puzzle. Equally important is the ability to recover effectively between workouts and competitions. Enter recovery modalities – advanced techniques and technologies designed to enhance recovery, optimize performance, and reduce the risk of injuries. In this article, we’ll explore the science behind four popular recovery modalities – Infrared (IR) sauna, red light therapy, intermittent compression, and cold plunges – and how they can benefit athletes striving for peak performance.
Infrared (IR) Sauna: The warmth of an IR sauna doesn’t just feel good – it’s a powerful tool for recovery. By penetrating deep into the tissue, infrared light increases circulation, relaxes muscles, and promotes cellular processes like healing. But that’s not all. IR sauna sessions also stimulate the production of heat shock proteins (HSPs), which play a vital role in muscle repair and growth. HSPs help to protect muscle cells from damage and assist in the development of new muscle tissue after intense training sessions. Athletes who incorporate IR sauna sessions into their routine often experience enhanced performance and resilience, allowing them to push harder and recover faster. A recent study from the International Journal of Research in Public Health, highlighted that regular exposure to high heat helped aid in improvements of muscle growth, and bone mineral density. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122786/
IR Sauna with Red Light Therapy @ The Movement Underground
Our state of the art facility is equipped with a Clearlight Infrared Sauna with a Red Light Therapy Array to maximize recovery and healing for patients and athletes recovering from injury or training.The Underground Training Facility
Red Light Therapy: Red light therapy harnesses the healing power of specific wavelengths of red light and Near Infrared Light to stimulate cellular repair and reduce inflammation. This non-invasive treatment has been shown to accelerate muscle recovery, alleviate pain, and promote tissue regeneration. The basic premise is a process called Photobiomodulation, and essentially is the process by which the mitochondria in a human cell, take light photon energy and transform it into cellular energy called ATP, which is the energy source for the cell to carry out metabolic processes like collagen formation, healing, and repair. Athletes recovering from injuries or pushing their bodies to the limit can benefit from regular red light therapy sessions, which help to speed up recovery, prevent overuse injuries, and optimize performance. A full scientific breakdown to the amazing benefits of Red Light Therapy can be read here. https://pubmed.ncbi.nlm.nih.gov/27874264/
Red Light Therapy In Action for Recovery
Athletic Trainer and Owner of The Movement Underground Mike Stella Combines the effects of massage and Red Light Therapy to enhance pain relief and reduce inflammation for a competitive athlete.
Intermittent Compression: Intermittent compression devices like the Normatec deliver targeted pressure to the limbs, enhancing circulation, reducing swelling, and improving lymphatic drainage. The lymphatic system plays a crucial role in the body’s recovery process, helping to remove metabolic waste products and toxins generated during intense physical activity. By promoting efficient lymphatic drainage, intermittent compression accelerates the removal of waste products from the muscles, reducing the risk of inflammation and delayed onset muscle soreness (DOMS). Athletes who use intermittent compression between training sessions report feeling fresher and more energized, with reduced muscle fatigue and soreness.
Using the Normatec IC unit after a training session
Local Molloy Baseball Standout Jack Coogan Recovers after a long week of practice with Normatec Intermittent Compression @ The Movement Underground
Cold Plunges: Cold water immersion therapy, commonly known as cold plunges, has gained popularity in the realm of recovery modalities. While it offers benefits such as pain relief and stress resilience through hormesis – the body’s ability to adapt to stressors – it may not be the optimal choice for post-training recovery. Research suggests that immediate cold exposure following intense exercise may blunt strength and hypertrophy adaptations by interfering with muscle protein synthesis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594298/
Therefore, athletes aiming to maximize muscle growth and strength gains may want to reconsider using cold plunges immediately after training sessions. However, cold plunges can still be beneficial for alleviating post-workout soreness, reducing inflammation, and enhancing stress resilience when used at the appropriate time in relation to training. At The Movement Underground, we pride ourselves on keeping up to date with the latest research, so we can best educate our athletes and clients on best practices on training and recovery. While cold plunges may not be our first choice post training, there are a lot of health benefits, and when timed properly, can certainly be incorporated into a hollistic, well rounded recovery regimen.
Cold Plunges have benefits, but not what most people think.
Facility Manager and Former Professional Baseball Pitcher Chris Tessitore takes THE PLUNGE on an off day
As athletes, we’re constantly pushing the boundaries of what’s possible – but it’s important to remember that recovery is just as crucial as training itself. By incorporating proven recovery modalities like IR sauna, red light therapy, intermittent compression, and cold plunges into your routine, you can optimize your performance, reduce the risk of injuries, and unlock your full athletic potential. So why wait? Elevate your performance today with the science-backed power of recovery modalities.
Want to ask an expert a question about any of these modalties or learn more about how to use them…check out our video review on YouTube! https://www.youtube.com/watch?v=Au8jNOv8yb8
Interested in giving our Recovery Lab a try? Fill out our new client discovery form here… https://schedule.themovementunderground.com/book-your-discovery-call-tmu
