As the 2024 Paris Olympics unfolds, most of us can’t help but marvel at the incredible physical feats that elite athletes achieve through training, dedication and effective recovery methods. Practices like cupping and ice baths have sparked widespread discussion, highlighting the diverse techniques Olympians use to prevent injury and stay at the top of their game.
Musculoskeletal (MSK) injuries in the joints and muscles are extremely common in professional sports, affecting up to 65% of athletes at international competitions and the Olympic Games. However, MSK pain is a widespread issue impacting people across diverse lifestyles and professions. Whether you’re an Olympian, a weekend golfer, or someone who spends most of the day sitting at a desk, you can benefit from incorporating Olympic-level recovery techniques into your daily routine to boost your overall health and wellbeing.
Why musculoskeletal recovery isn’t just for Olympians
Pain affects people from all walks of life. Every individual experiences pain differently, as it is influenced by a myriad of behavioural and physiological factors including your lifestyle, working setup, routine, posture and habits. It can have a huge impact on your mental health, productivity, wellbeing and quality of life.
While elite athletes often face injuries and muscle tension due to intense physical activity, desk workers frequently develop neck and back pain from prolonged sitting and poor posture. Weekend runners are at an increased risk of knee pain. Parents with small children are more likely to develop pain from constantly bending down to pick up their kids. People with depression or poor mental health usually find it harder to motivate themselves to exercise, which can ultimately lead to pain.
No matter who you are or how you develop pain, recovery is essential to maintain your physical health. Adopting proper recovery techniques can help your muscles repair and replenish their stores of energy, reduce your stress levels and prevent injuries becoming chronic.
Did you know? Over 62% of desk workers and 75% of employees who drive experience MSK issues like back pain.
5 Olympic-level recovery techniques
Here are five common recovery techniques used in the Olympics that can benefit athletes and desk workers alike:
1. Cold water immersion
Ice baths have grown in popularity in recent years, but cold water immersion is more than just a trend – it’s a highly effective recovery method for Olympics athletes. Cold water immersion involves submerging your body in cold water (around 15°C) for a set period, usually 5-15 minutes. This method is commonly used post-exercise to reduce muscle soreness and inflammation.
The science behind cold water immersion
When you take the plunge, the cold water lowers your blood lactate concentration (BLC) which helps flush out waste products from your muscles, reducing inflammation and swelling. Cold water immersion also helps to numb sore areas and decrease muscle damage markers, reducing pain.
How to put it into practice
Try integrating quick cold showers into your routine, or immerse yourself in cold water for 5 to 15 minutes straight after exercise for optimal muscle recovery. You can also apply ice packs to tension-prone areas like your lower back or shoulders for some quick relief from sore muscles.
2. Sleep
Olympic athletes prioritise sleep as a fundamental component of their recovery. Quality sleep allows your body to heal, reduce inflammation and improve cognitive function, which are all crucial for peak performance.
The science behind sleep
During sleep, your body releases the growth hormone (GH) and insulin-like growth factor 1 (IGF-1), which aid muscle recovery and tissue repair. Sleep deprivation can increase inflammation in muscle tissue and reduce protein synthesis, leading to prolonged recovery times and decreased performance.
How to put it into practice
Aim for 7-8 hours of quality sleep each night. Practices like avoiding screens before bed and establishing a consistent sleep schedule can dramatically improve your sleep quality and help you body recover, whether you’ve been running marathons or sitting at a desk.
3. Massage therapy
Many of us book a massage as an occasional treat, but they can work wonders to speed up muscle recovery and prevent injuries. Olympic athletes use massage therapy to enhance circulation, reduce muscle soreness and improve flexibility.
The science behind massage therapy
Studies show that although massage does not significantly impact muscle blood flow, it reduces levels of creatine kinase (CK), a marker of muscle damage, which eases delayed onset muscle soreness (DOMS). Massage therapy has psychological benefits such as reducing stress and anxiety, enhancing mood and promoting relaxation, which can indirectly support athletic performance. It also promotes the release of endorphins, which are natural painkillers.
How to put it into practice
Incorporate regular massage sessions into your routine, whether through professional therapists or self-massage techniques using tools like foam rollers or massage balls. This can help relieve muscle stiffness and tension caused by long hours at a desk. Shorter durations (10-15 minutes) are most effective for specific areas of tension, while longer sessions (up to 60 minutes) are more suitable for overall body recovery and post-event massages.
4. Cupping
If you’ve been watching the Paris Olympics, you may have noticed several athletes with perfectly round red marks on their arms and backs. Cupping therapy involves placing cups on your skin to create suction, which increases blood flow and reduces muscle tension. There are two main types: dry cupping where cups are left on your skin for 5-10 minutes, and wet cupping which involves making tiny cuts on the skin and drawing out a small amount of blood.
The science behind cupping
The scientific evidence for cupping is not strong as of yet. Emerging studies suggest that cupping increases soft tissue flexibility and blood flow, promoting pain reduction in athletes. However, the evidence supporting the effectiveness of cupping therapy in musculoskeletal health and sports rehabilitation past the placebo effect is not high quality today.
How to put it into practice
Cupping may also be a suitable option for office workers who suffer from chronic neck, back and shoulder pain as a result of spending long hours at a desk. Make sure you consult a healthcare professional to determine if cupping is the right solution for you.
5. Stretching and mobility exercises
Whether it’s a quick post-run stretch or a longer session to move every joint through its full range of motion, stretching and mobility exercises are a key part of many athletes’ recovery routines. Static stretching involves holding a stretch for 20-30 seconds to improve flexibility, dynamic stretches incorporate movement and mobility exercises focus on movements to promote joint health, such as hip openers and shoulder stretches.
The science behind stretching
Stretching elongates your muscles, which helps to relieve tightness and discomfort. There is actually limited evidence that stretching speeds up muscle repair more than passive methods such as resting. However, gentle stretches can enhance your blood circulation and improve overall mobility, flexibility and posture.
How to put it into practice
Incorporating movement into your working day can help prevent stiffness, improve circulation and reduce stress. Take regular breaks to stretch your muscles, move around and change position. Vitrue Health’s pain management platform, VIDA Pain Coach, is a fully personalised pain management programme tailored to your individual needs. The digital platform provides a suite of targeted stretching exercises to reduce pain, at work and on the go.
At Vitrue Health, we’re on a mission to reduce musculoskeletal pain for millions of people. Our AI-powered platform VIDA uses the same cutting-edge technology developed to prevent injuries in elite athletes. For more information on how VIDA can help you recover like an Olympian, get in touch with us at sales@vitruehealth.com or book a demo today!
