Remember that Not Everything You Read is True

Social media is a platform that can be used to spread health and nutrition information, but it can also be used to spread false and misleading information. One of the most important things to keep in mind when using social media for nutrition advice is that not everything you read is true. Many influencers and celebrities promote fad diets and supplements that have not been proven effective or safe. These fads often promise quick and easy solutions to health problems, but they are rarely supported by scientific evidence. One study analyzed about 1.2 million tweets over 16 months and found that discourse on diet and nutrition was largely dominated by non-health professionals (1).

Learn to Distinguish Between Credible Advice & Misinformation

To distinguish between credible nutrition advice and misinformation, it is important to consider the source of the information. Registered dietitians, licensed nutritionists, and other qualified health professionals are the most reliable sources of nutrition advice. They have been trained in the science of nutrition and can provide evidence-based recommendations to help individuals achieve their health goals.

It is also important to be skeptical of nutrition claims that seem too good to be true. For example, if a product claims to cure a disease or provide rapid weight loss, it is likely a fad or a scam. These types of claims are often unsupported by scientific evidence and can be harmful to your health.

Another way to distinguish between credible nutrition advice and misinformation is to look for research studies supporting the claims. Scientific studies are conducted to determine the effectiveness of different nutrition interventions, and the results are often published in peer-reviewed journals. When evaluating nutrition advice, it is important to look for information supported by multiple high-quality studies.

There’s No One-Size-Fits-All

One of the most important things to keep in mind when seeking nutrition advice is that there is no one-size-fits-all approach to nutrition. Different people have different nutrient needs based on factors such as age, gender, activity level, and medical history. Any nutrition advice that does not take these factors into account is likely to be misleading.

Pay Attention to Your Own Body

In addition to considering the source of nutrition advice and evaluating scientific evidence, it is also important to pay attention to your own body. If a particular diet or supplement makes you feel unwell or does not produce the desired results, it may not be the right approach for you.

Conclusion

In conclusion, social media can be a valuable source of information on nutrition and health, but it is important to distinguish between credible nutrition advice and misinformation. When seeking nutrition advice, it is important to consider the source of the information, evaluate scientific evidence, and pay attention to your own body. By doing so, you can make informed decisions about your nutrition and health, and avoid falling victim to social media fads and misinformation.

References

1. Lynn T, Rosati P, Leoni Santos G, Endo PT. Sorting the Healthy Diet Signal from the Social Media Expert Noise: Preliminary Evidence from the Healthy Diet Discourse on Twitter. Int J Environ Res Public Health. 2020 Nov 18;17(22):8557. doi: 10.3390/ijerph17228557. PMID: 33218105; PMCID: PMC7698912.

Why Hydration Matters for Athletes

When athletes exercise, they lose fluids through sweat. If they do not replace these fluids, they can become dehydrated, which can lead to a variety of negative effects on their performance. Dehydration can cause muscle cramps, fatigue, reduced endurance, and impaired cognitive function. It can also increase the risk of heat exhaustion and heat stroke.

Proper hydration, on the other hand, can help athletes perform at their best. When athletes are properly hydrated, they can maintain their energy levels, prevent cramps and fatigue, and reduce their risk of injury. Hydration can also help athletes recover more quickly after exercise.

How Much Water Do Athletes Need?

The amount of water athletes need depends on a variety of factors, including their body weight, the intensity and duration of their exercise, and the climate in which they are exercising. As a general guideline, athletes should aim to drink at least half of their body weight in pounds in ounces per day.

In addition to daily fluid needs, athletes should make sure they are drinking before, during, and after exercise. We generally recommend at least 16-20 ounces of water coming 2-3 hours before exercise and 8-10 ounces of water 10-20 minutes before exercise. During exercise, athletes should aim to drink 7-10 ounces of water every 10-20 minutes. After exercise, athletes should drink enough water to replace the fluids they lost during exercise. A method we’ve used for years when it comes to warm weather exercise is tracking pre and post workout bodyweights accordingly. For every 1 pound lost during the water, the athlete asked to consume 20 oz of water. This helps ensure that the athlete replenishes what was lost through sweat but also allows them to get ahead on their hydration for recovery and activities to come later on or on the next day.

Tips for Staying Hydrated

Drink Plenty of Water: The most obvious way to stay hydrated is to drink plenty of water. Athletes should aim to drink at least half of their body weight in pounds in ounces of water per day and more if they are exercising.

Eat Hydrating Foods: Some foods, such as watermelon, cucumber, and oranges, are high in water content and can help athletes stay hydrated.

Avoid Dehydrating Drinks: Certain drinks, such as soda, coffee, and alcohol, can dehydrate the body. Athletes should avoid these drinks, especially when training or competing.

Monitor Urine Color: A good way to monitor hydration levels is to check the color of urine. Clear or light-colored urine indicates proper hydration, while dark-colored urine may indicate dehydration.

Hydration is a crucial aspect of athletic performance. Proper hydration can help athletes maintain their energy levels, prevent cramps and fatigue, and improve their overall performance. By drinking plenty of water, eating hydrating foods, avoiding dehydrating drinks, monitoring urine color, and using a hydration system, athletes can stay properly hydrated and perform at their best. Remember to drink water before, during, and after exercise to ensure your body stays hydrated and ready to perform. Sweating causes a loss of electrolytes like potassium, magnesium, sodium, and calcium, which play a pivotal role in muscle function and fluid balance. Because of this, excessive sweaters may also need to consume additional sports drinks or added hydration/ electrolyte supplements that can be mixed into water under the guidance of a registered dietitian.

While rest and ice are typically recommended to treat shin splints, strength training can also be an effective way to reduce the risk of developing this injury in the first place. Below are 3 primary benefits of strength training to help prevent shin splints and 4 specific strength training exercises to help you get started.

3 Primary Benefits of Strength Training to Prevent Shin Splints

1) Build the Muscles that Support the Lower Leg

One of the primary benefits of strength training for shin splints is that it can help to build the muscles that support the lower leg. Weakness in these muscles can contribute to the development of shin splints, as the muscles cannot absorb the shock of high-impact activities. By building strength in the calf muscles, the muscles surrounding the shin, and the ankles responsible for stabilizing the ankle, athletes can reduce the stress placed on the lower leg and decrease their risk of developing shin splints.

2) Improve Running Technique

Another benefit of strength training for shin splints is that many of these same movements can help to improve running technique. Poor running form, such as overstriding or heel striking, can place additional stress on the lower leg and can contribute to the development of shin splints. By strengthening the muscles that support proper running form where the rubber meets the road, literally, athletes can reduce their risk of injury and improve their overall performance.

3) Increase Flexibility

In addition to building strength and improving running form, strength training can also help to increase flexibility and range of motion in the lower leg. Tight muscles and limited range of motion can contribute to the development of shin splints, as they can place additional stress on the lower leg during high-impact activities. By incorporating exercises that stretch and strengthen the lower leg, athletes can improve their flexibility and range of motion, which can reduce their risk of injury.

4 Exercises to Help Reduce Shin Splints

When designing a strength training program to reduce the risk of shin splints, it is important to focus on exercises that target the muscles of the lower leg and exercises that improve overall core and hip strength. A few exercises that can help in the reduction of shin splints are demonstrated below:

1) Standing Single Leg Calf Raises

This exercise helps strengthen the calf muscles, which play a significant role in absorbing shock during physical activity. Stronger calf muscles can help reduce the strain on the shins.

2) Heel & Toe Walks

Heel & Toe Walks can help improve ankle flexibility and range of motion along the ankle area. If possible, perform this movement without shoes on.

3) Band Dorsiflexion

Band Dorsiflexion helps strengthen the muscles around the shins and improve their flexibility. This exercise can be performed sitting down or lying on your back.

4) Squats & Lunges

In addition to the movements shown above, athletes should incorporate exercises that strengthen the hips, such as squats and lunges, as these muscles are also important for stabilizing the lower leg during high-impact activities.

Don’t Forget to Rest

It is important to note that while strength training can be an effective way to reduce the risk of developing shin splints, it should be done in conjunction with proper rest, recovery, and warm-up routines, ensuring that large jumps in how much (volume) or how hard (intensity) you are training at one time to avoid overuse injuries.

Conclusion

In conclusion, strength training can be an effective way to reduce the risk of developing shin splints. By building strength in the muscles of the lower leg, improving running form, increasing flexibility and range of motion, and targeting the core and hip muscles, athletes can reduce their risk of injury and improve their overall performance. If you are an athlete who is prone to shin splints, consider incorporating a few of these exercises into your training regimen to keep your lower legs healthy and strong.

Cone Drill:

The cone drill is a simple yet effective agility exercise. Set up cones in a straight line and have the player weave in and out of them as quickly as possible.

T-Drill:

Set up cones in a T-shape, with one cone at the top and two cones on each side. Have the player start at the top cone and sprint to one of the side cones, touch it, then return to the top cone. Repeat on the other side.

Lateral Shuffle:

Have the player stand with their feet shoulder-width apart and shuffle laterally to one side, touching the ground with their outside hand. Repeat on the other side.

Side-to-Side Jumps:

Set up cones about a foot apart in a straight line. Have the player jump from one cone to the other as quickly as possible.

Box Drill:

Set up four cones in a square shape, with about 5-10 yards between each cone. Have the player start at one cone and sprint to the next, then shuffle sideways to the next cone, backpedal to the next, and then sprint back to the starting cone.

Tuck Jumps:

Have the player stand with their feet shoulder-width apart and jump as high as possible, bringing their knees up to their chest before landing.

Zig-Zag Drill:

Set up cones in a zig-zag pattern and have the player run through them, changing direction quickly at each cone.

Star Drill:

Set up cones in a star shape, with one cone in the middle and four cones surrounding it. Have the player start at the middle cone and sprint to one of the outer cones, touch it, then return to the middle cone. Repeat on each of the outer cones.

Quick Feet Drill:

Have the player stand with their feet shoulder-width apart and quickly tap their feet on the ground as if they were running in place.

Figure 8 Drill:

Set up cones in a figure 8 shape and have the player run through them, keeping their body low and changing direction quickly at each cone.

Incorporating these agility exercises into a volleyball player’s training routine can help improve their performance on the court. These exercises can help players react more quickly to the ball, change direction more efficiently, and maintain their balance while making plays.

It is important to note that agility exercises should be performed with proper technique to prevent injury. Players should start with a proper warm-up and gradually increase the intensity of the exercises over time. Resting and recovering adequately between training sessions is also important to prevent overuse injuries.

In addition to agility exercises, volleyball players should also focus on other aspects of their training, such as strength training, plyometrics, and cardiovascular conditioning. A well-rounded training program can help players develop the physical and mental skills necessary to excel on the court.

In conclusion, agility exercises are essential to a volleyball player’s training routine. These exercises can help players improve their reaction time, change direction more efficiently, and maintain their balance while making plays. By incorporating these 10 agility exercises into their training routine, volleyball players can improve their performance on the court and take their game to the next level.

Offset barbell loading is a training technique where both sides of the barbell are not loaded with the same weight requiring varying amounts of tension from the left or right side. When it comes to most things we must do, carry, and pick up on a day-to-day basis in sports and life are not evenly distributed and perfectly symmetrical like the loads we typically encounter in the gym. This loading method allows you to train traditional gym movements you have been doing but adds a unique anti-rotation or anti-lateral flexion element to improve core strength, balance, and coordination and bring up small stabilizing muscles that don’t get to see much action. It makes a lot of sense.

Another benefit of offset loading is that it can help to clean up technical flaws during a movement in a hurry because the loads and speeds of the movement will need to be done slowly to ensure the lighter side and the heavier side move in unison. This method can be performed using whatever tools you have including barbells, dumbbells, kettlebells, cables, bodyweight, or bands. This method immediately exposes imbalances and asymmetries in athletes but also works to eliminate them, particularly those whose sports require asymmetry to be successful such as softball and volleyball.

Like any new skill or training method the best way to get started with uneven loading would be slow and gradual. One rule of thumb when getting started with offset loading is to implement it so that the upper and lower body are each exposed to the method one time during the week. For instance, on the day you were planning to focus on the squatting pattern you could sprinkle in offset-loaded barbell split squats while on the upper body-focused day offset load incline bench press would be a good substitute for a conventional bench press variant. The goal here is to regularly challenge your balance to improve along with your strength.

Offset Loaded Barbell Overhead Press

Offset Loaded Barbell RDL

Offset Loaded Barbell Split Squat

Over time as strength improves using this method and the difference in load between one side and the other begins to grow remember to you should be able to perform the exercise while keeping your body almost perfectly symmetrical meaning both sides of the body should look relatively equal without the need to bend, wiggle, twist, or shift. If you cannot complete an exercise without staying symmetrical the load is too much.

Safety Bar Split Squat

Squatting movements are the king of lower body exercises when it comes to getting a powerful lower body, something you need to thrive in the sport of lacrosse, commonly referred to as the fastest game on two feet. The split squat works the quads, glutes, and hamstrings while also improving balance, core strength, and coordination to help put a little more oomph on your shots. Single-leg strength movements can also help to build speed for the field. I like to use a Safety bar for this movement because it allows athletes to maintain a safer, more upright position throughout the movement. This bar also allows athletes to progress into hand-supported split squats to push loads and outputs after training for an extended period.

Landmine Rotational Press

Lacrosse players need to be strong in the rotational plane to dodge defenders and take hard shots at the goal late in a game. The landmine rotational press performed from the standing position checks this box along with improving dynamic core stability and building upper body strength. Just as lacrosse players must be explosive with their lower bodies they must also be explosive with their upper bodies and the rotational press keeps them covered on this. Once comfortable with the movement it can be progressed by taking on different stance positions including half kneeling, tall kneeling, or from the split stance position.

Curved Sprints

Curvilinear sprints are an underutilized training tool yet when you watch games you notice that they are performed in just about every possession. It’d be great if we could run straight to the goal at the opposite end of the field but there is typically a defender standing in the way. This movement should not be confused with agility or change of direction training rather it is where an athlete has to adjust their body’s lean and running mechanics to move along a curvilinear path. In lacrosse the need for curvilinear running is magnified because of the amount of playing field located behind the goal.

Pull Ups

Taking the actions of the sport into account we see that the sports actions are filled with lat dominant movements whether that’s shooting on goal or passing to a teammate and we need these muscles to be strong as they play a pivotal role in guiding the path the ball takes. To make sure the work performed in the gym transfers to the field the pull-up and its variants are essential movements any player should be performing. Once you can do 8-10 full range of motion reps with body weight begin to load the exercise with external resistance using either a dip belt or a weighted backpack/ vest. If you are having trouble performing 3-4 full range of motion reps begin by jumping up to the bar and performing only the lowering or eccentric portion of the movement. You can even do this variation with a load over time. Just don’t be surprised if you can complete full reps shortly after.

Deadbugs

When your sport requires you to carry an object while running at full speed while opponents attack you it’s going to require a high demand for trunk control and torso stability. Being strong and stable allows you to maintain good upright running technique and see the field while running straight ahead but also comes into play when cutting, turning, or running in a curvilinear pattern and getting hit and checked. Athletes with good torso control can efficiently absorb and deliver contact to opponents. The deadbug is an exercise every athlete, in or outside of lacrosse should be doing to help build strength in various trunk and pelvis positions. One side of the body must remain contracted while the opposite sides extend without losing positioning. The goal here is to work the deep musculature of the core while the limbs are in motion.

The off-season is the perfect time to take your game to the next level and preparing the body through strength, power, speed, and stability training is the best method for building a more durable and robust lacrosse student-athlete. Give the exercises outlined above a try in your program to see how they can improve your game.

Half Kneeling Med Ball Side Throw

This is a great power exercise that every basketball player should keep in their menu of exercises to perform year-round. Among the reasons, I like this movement it’s a great way to improve rotational power along with improving torso strength and mobility which all athletes can benefit from. Rotational power directly translates to one’s ability to deliver on time passes across the body while maintaining control of the lower extremities.

Medicine Ball ISO Hip Twist

A lot of the same qualities trained during the Half Kneeling Side Throw also hold with the Hip Twist however this time we’re making a rapid change in the lower body when keeping the torso upright and in position. This is helpful when it comes to playing good defense and being able to stop and change directions while keeping your hands up to avoid foul calls.

45 Heiden w/ High Rip

Many already know about the effects the Heiden or Skater jump exercise can have on an athlete’s lateral power and change of direction abilities. This is big for hoopers when it comes to using the lateral hop to create space for a shot or just get open to receive the ball. Using the medicine ball to do a high rip in this exercise overloads the eccentric or loading portion of the movement which is a vital component of an injury prevention program. When it comes to jumping ability the way up typically gets the attention but being strong and stable on the landing is what keeps you healthy in the long run. More often than not these decelerations whether in jumps or while slowing into cuts during sprints is where injuries are most likely to occur.

Forward Lunge w/ Backwards Reach

Balance and single-limb strength are pivotal when it comes to being strong and owning your space on the court. This medicine ball lunge variation challenges both of these qualities while using the medicine ball allows you to challenge balance in any direction you can come up with. The video shows the lunge paired with a backward reach but get creative here and challenge yourself. Reaches could also be forwards, over both shoulders, or even out to the side in a rotational pattern. Have fun and get creative here!

Single Leg Overhead Slam

Have issues when it’s time to be explosive? The Single leg Medicine Ball Slam is by far one of my favorite medicine ball exercises for basketball players and is great with helping you transfer power and force from one leg when the majority of sports and basketball in particular are played to the upper extremities while the torso must remain rigid and controlled. Think of pulling down rebounds while getting bumped and boxed out by opponents.

As you get started, do the first couple of reps slowly and under control to get a feel for the movement and test the reactiveness of your medicine ball. Rubber-style balls can rebound from the floor very quickly and are not recommended for this movement to avoid injury.

Medicine ball work should not completely replace compound barbell movement during the in-season period for basketball players rather they are a worthwhile supplement to enhance what’s happening in the weight room when the weight training frequency comes down because of high practice and game demands. These 5 exercises are quick, effective, don’t require much equipment, and are certain to help you become a more well-rounded athlete from head to toe.

What is Mobility?

At this point you may be wondering, what is mobility and how is it different from the stretches we’ve been doing for years? Static stretching where you reach the end range of a muscle and hold has been around forever and it works on flexibility, causing a change by lengthening muscles.

Mobility on the other hand refers to how a joint moves through its range of motion. Because of the structure of the hip joint and our reliance on the hips for locomotion in life and sport, it is important to gain and maintain as much range as we can throughout our lives in this area. Now that we have covered the difference let’s take a look at four methods to help whether you’re hips are nice and loose or just a little bit stiffer than they should be.

• Mobility- your ability to move a joint through a range of motion
• Flexibility- your muscles’ ability to elongate so you can get into positions

Hurdle Over Unders

If you have access to hurdles these are an exercise every athlete could benefit from. Incorporating hurdle mobility work into your daily field or court warm routine allows you to build up mobility in targeted ranges specific to your sport and they are also a great all-around warm-up movement.

Another benefit here is that the movement doesn’t require much equipment. The movements could be performed with an entire set of hurdles or simply one. Those that don’t have access to hurdles could also use just a band, string, or PVC pipe hanging from a squat rack to do them in the weight room.

https://www.youtube.com/watch?v=r0w5oMPdhcg

Shinbox

The shinbox has grown over the last few years because of its social media popularity and unlike most exercises seen on the gram it works and works well for loosening up tissues that can restrict the hip joint. It’s also known as the 90/90 position. The beauty of this movement is that it trains both internal and external rotation with each repetition. The movement can also be easily progressed or regressed to suit your current mobility level.

To do the shinbox, begin by sitting down in an area with plenty of room. You can place your hands behind you to help keep a tall spine throughout this movement. Bend your legs bringing your knees close to your chest with the feet just outside shoulder width apart. Keeping your spine long, allow both knees to drop to one side. Do your best not to shift your feet around or fold over as the knees begin to move. Lay both knees on the floor. With the knees on the floor think about actively pressing your shins into the ground. Alternate sides. If this feels easy take the next step and perform the movement without placing your hands on the ground.

Frog Stretch

The Frog Stretch is a dynamic stretch that targets the groin group, hip flexors, and muscles involved in internal rotation. Considering it as a “4 point of contact squat” is a simple way to envision what is happening during this movement.

Set up in a quadruped position, you will need to keep the spine long just like you would when performing a loaded squat. The feet will be set shoulder-width apart with the feet turned slightly out. The knees will be in line with the feet. From here you want to rock the hips back toward the heels and hold that end position for 2-3 seconds before returning to the starting position. That’s one rep. With each rep of this exercise, the goal is to sink closer to the heels and find deeper ranges of motion. The bottom position here will feel similar to the bottom position of the hurdle walk-under drill discussed earlier in the article.

Incline Bench-Assisted Pigeon

Many athletes may be familiar with the pigeon pose through yoga. This alternative to the pigeon allows you to have all the benefits of the famous hip opener but in a more gentle setup for taller or bigger framed athletes who don’t regularly practice on a mat or have lateral knee pain when performed on the ground. Using an inclined bench, place the outside of one leg along the bench’s surface.

For many, just standing in this position will immediately trigger a stretch on the hip. The next step would be to move the back further away from the bench. This is valuable because in this position you can now maneuver your body to place a greater emphasis on either the front legs glute or the rear legs hip flexor. An additional way to get more from this stretch would be to keep the spine tall and lean into the hip from different angles and directions to feel the stretch in different areas.

This movement can also be easily progressed or regressed by adjusting the angle of the bench. Having a higher angle on the bench would make the movement less challenging so my suggestion would be to begin higher than you think you need to and work your way down eventually to the flat position.

Hip mobility deserves some additional attention week to week for many of us because of how much time we spend in the seated position.

Since that time the market for portable percussion massage tools has exploded quite literally with some big-name companies making them along with typical electronics companies also deciding to get involved to bring them to store shelves across the country for the general public to reap the benefits after hearing elite level athletes rave about the benefits for years.

A Little About Percussion Massagers

Percussion massagers, popularly called massage guns are among the easiest tools to use when it comes to ways to help tissues prepare for or recover after tough training sessions. They are portable and quite versatile as one unit can be used to help massage the hamstrings after a sprint-focused workout or the upper extremities after a day in the weight room. These devices use a reciprocating pattern to strike soft tissue repeatedly facilitating blood flow to the targeted areas. This rise in blood flow to the region lowers inflammation and soreness in a more targeted area than other tools like a foam roller. Better blood flow in the body also means oxygen and nutrients can move along the system better as well.

Delayed Onset Muscle Soreness (DOMS)

Anyone looking to make gains in their performance knows that change often comes with soreness and this soreness, known as Delayed Onset Muscle Soreness (DOMS) is quite literally a pain. Percussion massagers can help cut down on this pain and keep you making progress. DOMS comes from microtears in the tissue due to increased workloads. A 2014 study found that percussion was effective in preventing DOMS (1). This same study went on to show evidence that percussion massage devices are also effective in improving key athletic performance qualities including:

• Muscular Endurance
• Power
• Strength
• Mobility

With these benefits, there are some drawbacks to using these devices. The biggest includes using these devices on parts of the body other than soft tissue including bony areas such as the spine or neck and wounds or bruises which could lead to further injury. Another common user error with these devices comes from athletes who begin using the tools with too much frequency or force too soon. Like training, these tools should begin at a lower level and gradually ramp up as the body adapts. This process may not occur in each area at the same time. For example, you may be able to handle more pressure on your quads using a massage gun than on your calves. Below we have included a guide to using a massage gun before and after training or competing including areas to use the massage gun to enhance sports performance.

Pre-Workout

Using a massage gun before training can be a useful addition to your warm-up to help increase blood flow to the area that will be focused on during training along with an added range of motion mentioned above. To get the most out of a massage gun before training aim to spend one to two minutes massaging each major muscle group you plan on training plus 30 seconds on supporting musculature. Described below is a 5-minute routine that can be performed before performing a dynamic warm-up on a run-focused or lower-body training day.

Post Workout

When it comes to recovery and pain relief the time frame of 1-3 minutes per muscle group is typically recommended to allow time for these tissues to adapt. Sticking with the lower body-focused workout earlier we have outlined a sample cooldown routine using the massage gun.

When it comes to recovery, nutrition and sleep still reign supreme and should serve as the foundation of your recovery strategy but having a percussion massage device in your arsenal is a huge benefit. Try out the protocols laid out above and take in how you feel about your soreness.

References

1. Imtiyaz S, Veqar Z, Shareef MY. To Compare the Effect of Vibration Therapy and Massage in Prevention of Delayed Onset Muscle Soreness (DOMS). J Clin Diagn Res. 2014 Jan;8(1):133-6. doi: 10.7860/JCDR/2014/7294.3971. Epub 2014 Jan 12. PMID: 24596744; PMCID: PMC3939523.

Contrast showers which are a great recovery option for increasing blood flow to sore or stiff muscles check both of these boxes. Contrast showers, also known as contrast hydrotherapy are showers in which you alternate your body temperature from hot to cold and back again by alternating between hot and cold water. These showers have been found to hold a ton of benefits and might be just the protocol to add to your weekly recovery routine.

Reduced Muscle Soreness

Cold water exposure helps reduce inflammation and injury by reducing blood flow to the affected area. One study done in Australia found that an athlete’s perception of recovery following contrast hydrotherapy was much higher than regular showers and passive recovery methods (1). Like having a brand new pair of cleats and the look good, feel good, play good manta, the psychological benefits here cannot be overlooked. Another study found cold water exposure to be effective in reducing and improving the recovery of functional performance deficiencies that result from Delayed Onset Muscle Soreness, as opposed to other means of passive recovery (2).

How

Contrast showers typically feel great immediately after of the day after a game or training session and research suggests this method is most effective within 72 hours of training or injury (2). A full contrast shower typically consists of three complete cycles of switching between hot and cold water. During each cycle, the goal is to increase the temperature of the water and decrease the temperature of the cold water so that the blood vessels continually respond. During periods of hot water, these vessels dilate and move blood to the surface of the skin. The cold water has the opposite effect making these vessels constrict and move blood deeper into the body.

An easy principle to remember when it comes to contrast showers is to keep things to a 3-to-1 ratio or aim to be under hot water three times longer than you are under cold water. This allows you to stay flexible and complete only what you have time to do that day. A few sample timing variations have been included below.

Conclusion

All in all contrast showers are one of the easiest methods to enhance recovery after tough competitions or training. This method is also not a new idea, it has allowed athletes to reduce inflammation and support muscle function for many many years. Give it a try and see how you bounce back.

References

1. ​​Juliff LE, Halson SL, Bonetti DL, Versey NG, Driller MW, Peiffer JJ. Influence of contrast shower and water immersion on recovery in elite netballers. J Strength Cond Res. 2014 Aug;28(8):2353-8. doi: 10.1519/JSC.0000000000000417. PMID: 24531433.
2. Vaile, Joanna & Gill, Nicholas & Blazevich, Anthony. (2007). The Effect of Contrast Water Therapy on Symptoms of Delayed Onset Muscle Soreness. Journal of strength and conditioning research / National Strength & Conditioning Association. 21. 697-702. 10.1519/R-19355.1.