What Are The Four Components Of Active Recovery

Furthermore, what athletes consume won’t fully support the recovery process; especially after many years of participating in soccer. According to Andrew Bahnert, there are numerous methods to physically recovering: floor stretching, pool stretching, bike active recovery, pool active recovery, cold-water immersion, contrast therapy, and wearing compression garments (152). All of these methods are beneficial but are not always available to every athlete. Thus, following the simple steps of RICE (rest, ice, compression, and elevation) are valuable and nearly accessible anywhere. A study performed in Australia by Bahnert supported RICE. The evidence that Bahnert found supports three of the four components of RICE: rest (little to no active

Active recovery is a controversial topic in sports. For example, some researchers have found that it doesn’t improve overall performance. A research paper written about an observation on female soccer players in Norway and Sweden focused on active recovery. Their conclusion stated that active recovery training for the main muscle groups does not benefit elite female soccer players performance (Andersson 6). Paradoxically, if an athlete receives acute injuries during a game, it is recommended to perform a type of active recovery. Dr. Shetty states the following, “Active recovery can include aquatic exercise, light aerobic exercise, regenerative yoga or other low-impact activities to increase circulation and decrease muscle soreness” (“The Importance of Post-Game Recovery Strategies for Soccer Players”). Foam rolling is another way to massage and loosen the large muscles used in athletic competitions. There are multiple methods to foam rolling, but athletes mainly want to roll out their quadriceps, hamstrings, calves, and the latissimus dorsi muscles (Cota). Simply put, the type of recovery an athlete performs needs to be centered on what the athlete feels would benefit his or her body the

My ability to write an expository paper improved as I wrote on this topic, which will not only benefit me for my senior year but also for papers I will have to write in college. Of course it was easy for me to be interested in the topic, and I never felt bored during my research. However, when I first started researching it was hard to find enough valid resources. Fortunately, I began to understand what types of keywords I should use to increase my level of researching. Next time, I will try to gather even more sources so that I can have multiple opinions bringing my research all together. The interview was a valid tool I hope to use on future papers as well. I plan on using ProQuest and EBSCO with all my research papers too. In addition to growing academically, I also received a lot of information on how to recover as a fulltime athlete; this way, I will still be able to chase after my grandchildren when I’m old and