“Methods of Tissue Regeneration”

Ken Dobberpuhl, CPT, MAT

 

I have discussed the topic of recovery in a past fitness tip emphasizing more of the systemic recovery required to perform work on a daily, weekly, monthly basis. Tissue regeneration is more specific to the soft tissues (muscles, tendons, ligaments) that actually perform the work we do (swimming, cycling, running, paddling etc). There also needs to be mental regeneration to keep your desire to train at an optimal level. Many athletes take an all or nothing approach, training hard and then doing nothing. Without a planned program of regeneration or active recovery DOMS (delayed onset of muscle soreness) will be prolonged when you will not be able to train at or near your capacity.


There are a few specific terms for recovery/regeneration and distinctions between them that are useful to recognize.

  1. Active Rest is a break from your primary sport that keeps you active but avoids stressing movements that are typically recruited. Triathletes for example, might paddle a kayak or surf for active rest. Throwing or swinging athletes might benefit from swimming as active rest.

  2. Active Recovery is sport specific but the effort is very modest (70-75%). For a runner an active recovery workout the day after a hard interval session on the track might be a 2-3 mile easy beach run or deep water running session. A cyclist, following a hard time trial effort might follow-up the next day with an easy spin for 30 minutes at 70-75% effort.

  3. Passive Recovery would include such therapies as massage or hot and cold contrast immersions, Massage or bodywork allows the athlete to relax while a skilled therapist helps promote blood and lymph circulation and restoring tissue quality. Tissue quality refers to breaking adhesions (knots) within the muscle and helping re-orient muscle fibers, which in turn reduces muscle tension (tightness).

    4. Hot & Cold Contrasts – This is a highly under-utilized regeneration technique by most athletes. The lower extremities are the primary targets since they typically take the greatest pounding. The recommended protocol is 2-3 minutes hot followed by 30 seconds to 1 minute cold, repeated 3-4 times. The easiest way to facilitate this is to use 2 plastic trash cans (crotch high). The physiological response of contrasts is for “external heat” to move “internal heat” away from the internal organs towards the skin which gives us a “flushed” appearance on the skin. This is an adaptation to protect internal organs from over heating. The “cold contrast” reverses blood flow back toward the internal organs by constricting the peripheral (outer) blood vessels. This type of cold therapy has been used for years on race horses to reduce post race swelling/inflammation. If you can’t conveniently do contrast baths after intense exercise, try to either stand in cold water (lake, ocean) or run cold water on your legs (shower/hose). Also, elevating the feet/legs will also help promote more excess fluid (lymph) from pooling in the lower extremities.

  4. Foam Rolling – This is another extremely effective albeit painful technique that specifically breaks adhesions (scar tissue) that inhibit tissue length (flexibility). When we train (running, lifting weights) we create “micro” tears in our muscles. Imagine a rubber cord or tubing with a knot in it. If you stretch the knotted cord it stretches on either side of the “knot” and if stretched to the break point will break above or below the knot. Correctly rolling by lying on the affected area (i.e. IT Band, hamstrings, glutes, quads) and imagining that you are “ironing out the knots” by rolling over the area 10-12 times. When we break up the scar tissue it gives the body a chance to repair the tissue in the proper orientation which will reduce muscle tension and improve flexibility. When you “pull” a muscle it is critical that within 7-10 days that you start breaking up the scar tissue to restore muscle fiber orientation and length.

 

Stretching can also be regenerative but is a separate topic unto itself. I would state that stretching without foam rolling is not as effective. Just visualize “the knot” in the rubber tubing; if you don’t address the knot (rolling) you can’t lengthen the muscle.

 

                                                                                                                                                                                                                  

 
FUNCTIONAL FITNESS

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