Non-ice methods of recovery: electrical stimulation, immobilization, cryotherapy, blood flow restriction training, anti-inflammatory medications

Written by Leo Shved, co-owner of Advanced Wellness

Each of these topics deserves its own blog post. However, I thought I would be remiss if I didn't at least mention it here.

Electrical stimulation

Electrostimulation uses electrodes attached to or around the affected site and operated by an electrical stimulation machine. This produces regional muscle contractions and promotes blood circulation. The benefit of this technique is that after placing the electrodes on your body and turning on the device, this method requires very little physical effort. This is why I refer to squeezing, lifting, and electrical stimulation as “lazy person movements.”

Freezing injuries

Once we understand the power of movement (whether that of a fit person or a lazy person), we cannot help but understand the ineffectiveness and inefficiency, as well as the harm that inactivity causes in most cases. Without further interference. Of course, bracing, splinting, and immobilization can help treat bone fractures, and can be used as a way to take weight off the painful site, protect the area from being hit or bumped, and help avoid painful movements. However, lack of movement and rest can make the bad problem worse. We have to do better!

Cryotherapy: Using ice baths as a compression agent

Cryotherapy, using ice/cold to provide tension, and possibly mental tension, is perfectly acceptable. Please do not do this while in an “injury state” or immediately following an athletic endeavour, in the hopes of improving healing, recovery and/or athletic performance, respectively. Keep your training and cryotherapy sessions as far apart from each other as possible. The current line of thinking in the industry is to provide at least one hour between sessions in question. So, with cold water immersion: do it for mental training but keep it away from athletic training. Again, do not use it to heal or heal.

Blood flow restriction (BFR) training.

Blood flow restriction (BFR) training is performed using elastic bands that partially restrict blood from the extremities to the heart. BFR training causes muscles to contract more forcefully to pump blood back to the heart, stimulating the lymphatic drainage system. Although I am by no means an expert on BFR, it does make sense as it speeds up your recovery and allows you to get in some seemingly low-intensity sessions as a way to heal and/or recover while you are unable to train due to injury.

Use anti-inflammatory medications to promote healing

Finally, anti-inflammatory medications are a bigger problem than ice. While ice acts on the local tissue where it is applied, anti-inflammatories affect the entire system (eg organs, etc.). Do they have a place? Sure, but people eat them like candy without understanding the consequences on their bodies, healing, recovery and athletic performance. (Moreover, most people are not aware of the importance of turmeric and other natural remedies and their anti-inflammatory properties. When taken in the right dose with black pepper and a fat-soluble substance, studies show that turmeric is as effective as pharmaceutical drugs in treating inflammation… without the side effects. sideways.)

Summary of injury recovery options other than ice

1. Proper movement (Isometric from unloading to loading, using three planes of motion)

A. Vicious movement

for. Loaded isometric movement

2. Lazy person's movement

A. Electrical stimulation

for. Restriction of blood flow

C. Press for two minutes

D. heat

e. to rise

and. Correct combinations of 2b, c, d, and e. above.