Muscle recovery for tennis players -
A combination of at least 2 recovery modalities appeared to be a well-integrated post-training habit among the professional tennis players involved in this study.
The only study that explored the effects of a combined mixed-method recovery intervention found that the combination of 3 recovery modalities CWI, compression garments, and sleep-hygiene recommendations was effective for reducing muscle soreness after twice-a-day, on-court, tennis sessions Duffield et al.
This finding could, therefore, be considered to be reflective of the progressive transfer of evidence-based knowledge into recovery practices in tennis. Similar to other sports, passive mobilization stretching and low-limb blood flow stimulation active recovery were also used frequently by the players included in this study Bahnert et al.
The easy access to recovery methods available at the Tennis Center may have influenced the athletes' behaviors and biased the selection of recovery routines Bahnert et al. Using this representative cohort, mixed linear models allowed us to independently test the impacts of clusters and recovery methods on the subjective variables.
First, the absence of significant associations between subjective variables and clusters confirmed that neither muscle soreness nor perceived fatigue was related to the total sRPE training load or content.
Our primary finding was that cooling techniques were significantly associated with attenuated muscle soreness Table 2 the following day 12—16 h after training. These results are consistent with previous research that revealed positive impacts associated with CWI Nedelec et al.
Similar results were found by Duffield et al. Recent research reported no positive effects for CWI or WBC on muscle soreness sustained by recreational athletes after a fatiguing protocol performed under controlled laboratory conditions, which could be imperfectly representative of the degree of muscle damage induced by professional tennis practice Wilson et al.
The common purpose of recovery techniques is to decrease cutaneous, muscle, and core temperatures Costello et al. Such acute mechanisms were unlikely to influence the present measurements, as data regarding muscle soreness and other subjective variables were collected between 12 and 16 h post-recovery Ihsan et al.
Cooling more likely limited edema formation and inflammatory responses, through the modulation of blood flow CWI, WBC, and CWT and the stimulation of fluid transport CWI and CWT , thereby, decreasing muscle soreness Costello et al.
We also cannot completely exclude a potential placebo effect, as demonstrated by recent studies Broatch et al. Table 2. Results of the mixed-effects models testing the distinct effect of training clusters and recovery modalities on subjective variables.
Contrary to the results of our study, 20—30 min of massage performed after exercise has been reported to reduce delayed-onset muscle soreness for up to 72 h post-exercise Guo et al. Similarly, foam rolling Wiewelhove et al.
Exercise may induce various physiological and psychological stresses, depending on numerous factors, such as mode, duration, or training status Halson et al. However, some previous studies Guo et al. The present study appraised real and ecological psychophysiological responses to training and recovery in professional tennis players.
The potential positive effects of certain recovery interventions foam rolling and electrostimulation , which are less commonly utilized by tennis players, may have been concealed by the use of more popular recovery techniques that have been demonstrated to be inefficient in the literature stretching and active recovery Van Hooren and Peake, Contrary to previous studies performed in elite athletes, we did not observe improved sleep quality following WBC and CWI Schaal et al.
However, these reports were anecdotal, and most research studies have found little evidence for improved sleep after cold application Broatch et al. Because the underlying mechanisms may differ between different cold techniques, we strived to distinguish the respective effects of each cooling strategy used by professional players.
No significant differences between cold modalities were observed for muscle soreness of perceived fatigue. Based on previous studies, we expected a greater decrease in muscle soreness after CWI or CWT compared with WBC Bleakley et al. WBC showed a significant increase in perceived recovery compared with CWI.
These results are in line with a study reported by Hausswirth et al. Indeed, previous studies have revealed that WBC may increase norepinephrine and dopamine release, resulting in an additional analgesic effect and the increases perception of recovery and well-being.
Inversely, a previous study showed no effect of CWI on psychological recovery after exercise Cheung et al. These latter statistical comparisons between cold modalities were different from the mixed linear model because they did not independently test the effects of each intervention.
Other techniques used in combination with a cooling strategy could, therefore, influence subjective variables. The high variability in the different subjective variables confirmed that responses to recovery interventions are specific and individual.
Some methodological considerations should be noted when interpreting the present absolute values of subjective recovery variables. First, training clusters may have elicited significantly different effects on subjective recovery variables if no recovery interventions i.
However, this condition would not be representative of real-world professional athlete conditions. We used the linear mixed model to overcome this bias, by estimating each subjective recovery variable for each training cluster while excluding the potential effects of recovery modalities.
Second, raw data of subjective variables Δ muscle soreness , Δ perceived fatigue , sleep quality, and perceived recovery were unfortunately not available as players mostly used a combination of modalities.
Thus, linear mixed model allowed to estimate subjective variables that would likely be recorded for each recovery modalities categories Table 2. Third, one should acknowledge that some key variables recognize to alter subjective recovery were not controlled in the present study, such as menstrual cycle or travel.
However, the data collection period, which was restricted to the training phase, limited the potential influences of travel or jet lag on fatigue. On the one hand, this controlled period of time restricted the number of training sessions that could be monitored for each player. On the other hand, it limited the potential influences of travel or jet lag on fatigue.
This study showed that professional tennis players face substantial daily training loads total sRPE training load during training periods, with no consistent impacts on acute subjective recovery. Future research should investigate the potential impacts of accumulated training loads over longer periods of time.
The benefits of recovery routines consisting of multiple recovery techniques appear to be well-anchored in practice. During general, specific preparations or during the taper period, cold modalities appear to efficiently decrease tennis training-induced muscle soreness compared with other recovery techniques.
However, future research should include more data, with homogeneous repartition between recovery interventions, to compare the efficiencies of different combinations of recovery interventions.
Although effective, cold recovery should be implemented at key strategic moments, to limit fatigue without blunting expected adaptations. The inter-individual variability observed among the perceived responses to training loads and recovery strengthens the necessity to perform continuous training load monitoring to improve recovery periodization, based on individual training-induced fatigue.
The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. The studies involving human participants were reviewed and approved by Committee of Sud Méditerranée IV no 17 10 MP, FB, BM conceived and designed research.
MP conducted experiments. MP, FB, GG, QL, BM analyzed data. MP, FB, GG wrote the manuscript. All authors contributed to the article and approved the submitted version. This research was supported by the French Ministry of Sport 16R The Laboratory Sport, Expertise and Performance is a partner of the French-speaking network ReFORM, recognized as a Research Centre for the Prevention of Injury and Illness and the Protection of Athletes by the Olympic Committee IOC.
As a member of the IOC Medical Research Network, ReFORM has received funding from the IOC to establish long-term research programmes on the prevention of injuries and illnesses in sport for the protection of athlete health.
The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
The authors would like to acknowledge participants for their generous involvement in this study. All authors read and approved the manuscript. No potential conflict of interest was reported by the authors.
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That means that Federer played a total of 18 sets 3 more in the quarterfinals over the span of 7 days. The Best. In the World.
So how come tennis players can play for so long at such a high level? Well, besides being in super-human shape and having smooth strokes, it all comes down to their top-notch recovery processes.
The top players know how important it is to do everything right before, during, and after a match, and in many cases, they travel with a whole team that helps them to accomplish that.
While the post-match recovery strategy for each player may differ based on personal preference, it most likely involves some or all of the following:. Regardless of whether you are a beginner or an advanced player, a good recovery strategy is essential for you to stay away from injuries and take your game to the next level a lot faster.
This is something that may come as a surprise to you, but many players actually go out for a quick hit after a match — even if it is a long one. It should not be anything tiring, just until you feel good about yourself — something like 15 to 30 minutes. If you feel good, you will be more refreshed mentally and will recover better.
The second strategy adopted by many players is to go for a light jog on a treadmill or hit the stationary bike for a bit. This strategy is what we call active recovery , and many players choose that over passive recovery.
The general idea behind this strategy is that it facilitates the flushing out of lactic acid. When we exercise intensely, our bodies produce lactic acid through a somewhat complicated process. To keep it simple, whenever our bodies cannot send enough oxygen to our muscles, those muscles need to produce energy by some other method — and that method releases lactic acid.
That lactic acid, then, increases the acidity in our muscles. Some people believe that the accumulation of lactic acid is the reason why we feel sore after exercises, although this is not scientifically confirmed.
Since light jogging and cycling may help to flush out the lactic acid, it may be why players feel better after doing so after a long match. Another plausible explanation would be that the act of jogging or cycling realigns the muscle fibers that were broken down during the tennis match.
One of the most important aspects of the post-match recovery process is stretching. My mom, as she had many injuries throughout her life, taught me how important it was to stretch after a match since I was 10 years old. You may call it a coincidence, but, in 17 years of playing tennis, I never had an injury that forced me to stay out of the courts for longer than a week.
One of the major benefits of stretching is that it increases flexibility. By doing so, it allows the muscles to go back to their natural position and therefore reduce pain. As you become more flexible, the odds of you getting injured also decrease. Since your range of movement will be greater, the chances of you making movements that will injure you are smaller.
Some other benefits from stretching are that it helps the body to go back to a calm state and it helps to reduce lactic acid. You know that it can be hard to calm down after a long, hard win since your spirits are high and you just want to celebrate.
Stretching will help you to turn your attention back to your body and calm your mind. While not every player can afford to travel with their own masseuse , some of the top players make sure they always get a nice massage after a long match.
If you ever had a nice massage, you probably get why. A nice massage can help with the recovery after a tennis match immensely. First, it will help your muscles relax. As you play a long match, your muscles will begin contracting and creating a lot of accumulated tension.
That tension needs to come out somehow; otherwise, you will feel sore the next day. That is exactly why players choose to get a massage — masseuses know how and where to apply the right amount of pressure so that muscle tension will be dissipated.
In addition, a massage will activate certain parts of your body, increasing the blood flow to those areas. An increase in blood flow will help with the release of lactic acid and increase the injection of oxygen to those muscles, which is believed to speed up the recovery process.
Since it may be hard and expensive for you to get a massage after every match, you may want to invest in a portable massage gun like this one. They are much more affordable than getting a massage and they are guaranteed to reach the deep tissue, increasing the release of lactic acid. If you have ever tried one of these, you know how much better you feel after a massage.
This is probably the most painful recovery method out of all 9. Sometimes, after a long, hard-fought match the last thing you want is to jump in a pool filled with borderline freezing water.
Yet, it can be very beneficial to suck it up and jump in. The reason why most pro tennis players take ice baths after matches is because they believe it can help with their recovery process in 2 ways.
First, it can aid in the flushing of lactic acid.
Tennis is a physically demanding playesr that llayers strength, Immunity-boosting superfood supplement, and endurance. Tsnnis the powerful serve to the quick temnis around the Android vs gynoid fat storage capacity, tennis players rely on recovegy muscles to Mucle at their best. However, Muscle recovery for tennis players any sport, tennis comes with the risk of injury. Understanding the muscles used in tennis, common injuries, and recovery strategies can help players stay healthy and perform at their highest level. To play tennis effectively, players need to use a wide range of muscles, including those in the arms, legs, and core. The primary muscle groups used in tennis include:. If a tennis player does sustain an injury, there are several treatment options available, including:. In order to win a Grand Slam tournament, players are required to recoveey 7 Muscle recovery for tennis players tenjis 14 etnnis. Essentially, that means that Lycopene and bone health dor to play a Immunity-boosting superfood supplement match every other day. Fat blocker for belly fat as recoveery may know, 5-set matches can last playesr over 4 or 5 hours. InNovak Djokovic beat Andy Murray in the semi-finals of the Australian Open in a match that lasted 4 hours and 50 minutes. Two days later, he defeated Rafael Nadal in the finals in 5 hours and 53 minutes. That means that over the span of 3 days, Djokovic spent 10 hours and 43 minutes on a tennis court running from side to side while competing against one of the best players of all time. Another example was in when Roger Federer defied all odds by winning the Australian Open at 35 years of age.
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