1. Training causes microtrauma to muscle fibers which disrupts the bundles and triggers an inflammatory response and muscle swelling as the body works to repair the damaged fibers.
2. The inflammatory response brings chemicals and increased blood flow to break down and clear away damaged tissue, while also sensitizing nerve endings and causing pain.
3. Proper recovery is needed after training to allow the body to repair and rebuild the damaged muscle fibers through actions like cooling down, stretching, hydrating, foam rolling, massage, decreasing stress, and getting sufficient sleep and nutrition over subsequent days.
3. WHY BOTHER?
Training effects on Muscle:
Our Muscles are our Engines…lots of little
cylinders firing that require fuel, and then
produce waste as they function…
5. WHY BOTHER?
1. Damage to Muscle:
Muscles are complex bundles of individual fibres
that slide along one another as a muscle
contracts and relaxes under load.
Increased training “load” causes microtrauma to
the muscle fibres:
Fibres that are loaded when in a stretched
position become weaker and unable to re-
connect
The bundles of fibres thus become disrupted…
then surrounding fibres respond with increased
tension to protect the damaged area.
6. WHY BOTHER?
2. Reaction to Muscle
Damage
Disrupted fibres leak calcium into the muscle
causing further damage & stiffness
Leaked calcium triggers inflammatory
response in the muscle tissue
Increased blood flow brings chemicals to
break down damaged tissue & clear it away
…this causes swelling
Increased chemical in-flow causes increased
nerve endings to be sensitised causing pain
7. TRAINING:
WHAT TO CONSIDER
Muscles have internal “stress” on stability
deep in our joints
Muscles have external “stress” in the form
of gravity and terrain
8. TRAINING:
WHAT TO CONSIDER
Muscles require energy (fuel) to
perform their function of
contracting and relaxing
Muscles undergo their own
specific metabolism for them to
function – require oxygen &
generate waste products.
9. TRAINING:
WHAT TO CONSIDER
Muscles use specific factors such as
calcium, potassium, magnesium to
function
Muscle tissue is made up of many amino
acids which are the component parts of
protein
10. TRAINING:
WHAT TO CONSIDER
Training outside our comfort zone creates
damage to our muscle tissue.
Train within the “Adaptation Zone” of
stress cause microtrauma rather than
macrotrauma!
Increased “stress” will stimulate muscle
fibre generation within a spectrum…10%
rule
11. TRAINING:
WHAT TO CONSIDER
Over “stress” to a muscle will cause injury
Under “stress” to a muscle will not change
the muscle so no strength or fitness
improvements
Muscles generate power for
propulsion, but also have to act to absorb
the forces of landing…
12.
13. RECOVERY:
WHAT DO I NEED TO DO?
Whilst still warm:
Walk around to cool down slowly 15
minutes
Stretching of all muscle groups after
walking around
Rehydration and refuelling within 30
minutes
14. RECOVERY:
WHAT DO I NEED TO DO?
THE 1%er’s
Following on:
Ice bath or the sea for 20 minutes
Foam Roller
Compression
Massage and dry needling
Rehydration
Refuelling
Decrease alcohol, heat and becoming
sedentary
15. RECOVERY: THE FINAL STAGE
Continue to think refuelling and rehydrating
the following day & days before your runs
Stretching & Foam Roller the following day
are important
Sleep
Stress
Occupational factors
Age, general
health, medications, footwear, lifestyle factors
Notes de l'éditeur
TALK ABOUT WHAT IS STRESS & LOAD– loading/force applied to the muscle tissueEXPLAIN THE MICROTRAUMA
Lactic acid build up
Adaptation Zone:Hyertrophy of muscle before
Walk around for 10 minutesSpend 20 minutes stretchingImmediately rehydrate with water and electrolytes
Ice bath: blood vessel constriction, limits blood flow so stopped inflammatory response and increases muscle function timeFoam Roller: addresses passive tension that occurs as a result of micro damage to muscle fibresCompression: limits blood flow so stops increased fluid and inflammationMassage: 48/24 later for improved normal circulation which at that stage promotes oxygenation & tissue repairDry needling: alleviate any areas of specific build up of tensionRehydration: body continues to require this for 24/24 later at least…monitor fluid intake over next few daysRefuelling: eat within 30 minutes to restore carbohydrate & protein for muscle repair. Need to include proteins & electrolytes to restore muscle repair.