Initiating the Inflammatory Response for Improved Recovery

Michael Campbell, ATC, LAT, Recovery Coach

 

The final whistle has blown signaling the end of opening night of football. Waking up the next morning feeling less than stellar like you have been hit by a 10 ton truck with your body experiencing all types of new aches and pains, you begin to replay the hits of yesterday over in your head.  You can almost name your bumps and bruises.  The one on your right upper arm is from when you tackled #32 for a loss of yardage; the one on your thigh is from when you sacked the quarterback.  This may bring you some joy, but then the reality sets in of just how sore and fatigued you really are.  The million dollar question is how can you recover and prep your body to do it all again next week. 

 

This is where soft tissue work plays a huge role in the recovery process.  The main purpose of soft tissue work is to relax the muscles and increase the circulation of blood in the area. This increase in circulation will result in the removal of stagnant blood, replacing it with new blood which brings in nutrients and flushes away lactic acid from the muscles. This can be achieved by performing a combination of manual therapy in the form of myofascial release, active release, instrument assisted soft tissue mobilization, and cupping.

 

Myofascial release techniques are used to treat dysfunctions in the myofascial complex.  This is the area of the body where the muscle belly is surrounded by a thin layer called the fascia.  Myofascial pain syndrome is caused by sensitivity and tightness in the myofascial tissues which causes soft tissue and fascial aches, pains, tension and restrictions. This tightness and sensitivity can be released by either a manual therapist or through self-release techniques. Self-release techniques include foam rolling, lacrosse ball and a peanut (two tennis balls taped together). These self-release techniques will assist in breaking up scar tissue, improve mobility and flexibility by reducing muscle tension and finally removes lactic acid to assist the recovery process. Myofascial release performed by a manual therapist will have similar physiological effects as the self-release techniques although a manual therapist can dig a little deeper to relive trigger point and get into areas that may not be as accessible with a foam roller. Foam rolling maybe a little aggressive for some athletes that suffer from chronic injuries and a manual therapist can tailor the techniques to suit the patients’ needs.

 

Active release is an extension of myofascial work, advancement to it and is typically combined to achieve the desired outcomes. A manual therapist will combine both techniques to customize treatment plan to aid in the recovery process. Active release involves slight pressure to muscle tissue while the patient actively lengthens the muscle belly. Active release is performed to release scar tissue or adhesions in muscle and/or fascia. It can be used for most musculoskeletal injuries as well as assist in preventing injuries and speeding up the recovery process.   

 

Instrument assisted soft tissue mobilization (IASTM) is a technique used to cause controlled microtrauma to a specific area in order to elicit an inflammatory response.  This inflammatory response increases blood flow to the area and draws in nutrients while removing toxins from the area.  The therapist uses specially designed tools to manipulate the tissues to initiate this response. IASTM is most commonly associated with the term Grastons which refers to a specific technique and pattern used during soft tissue mobilization.  Another common method of IASTM is the gau sha method. 

 

‘Cupping’ is a soft tissue technique that has gained in popularity thanks to Michael Phelps and his perfectly circular bruises during the 2016 Olympics.  The art of cupping aims to relax the muscle while bringing new blood to the affected area and relieving muscle pain.  Similar to the other techniques described above, the rush of new blood to the area serves to flush the system of toxins, bringing fresh oxygenated, nutrient rich blood to the muscles.  Cupping is performed by placing suction cups in specified areas to raise the skin and draw blood to the surface.  This results in bruising in the specified area.  Unlike common ecchymosis or bruising caused by traumatic, abrupt contact; the bruising experienced here is painless and assistive to the recovery process. 

 

 

Soft tissue work is imperative in the recovery process as it promotes healing, releases stress and assists in the prevention of injuries. Each athlete responds differently to the techniques mentioned above and working with a trained Recovery Coach/Recovery Specialist will provide you with a customized approach to the recovery process.  Being proactive with recovery treatments is always better than being re-active and will help sustain you throughout the long, grueling football season.

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