Sports
Sports Physical Therapy: Prevention, Recovery, and Peak Performance
Discover how physical therapy is crucial for endurance athletes, from amateurs to professionals, optimizing performance and preventing injuries.
In this episode of Stemma Performance, Bruna Mahn welcomes physical therapist Adriane Vanin from Move Sports for an essential discussion on the role of physical therapy in sports. The conversation covers everything from recovery during grueling travels to injury prevention and performance enhancement. Understand the importance of a consistent care routine for a long and healthy athletic life.
On the Stemma Performance podcast, host Bruna Mahn welcomes Adriane Vanin, a physical therapist from Move Sports and a member of the Brazilian Triathlon Confederation's technical team. The discussion focuses on the relevance of physical therapy for endurance athletes, highlighting its role in both recovery and injury prevention, a fundamental pillar for those seeking peak performance.
PUBLICIDADE (GAM) — 1250x250
The Physical Therapist in an Athlete's Routine
Adriane Vanin explains that, especially during competitions, athletes often arrive exhausted from long and tiring travels, with common complaints of muscle pain, particularly in the trapezius and cervical areas. In such scenarios, the physical therapist uses myofascial mobilization (popularly known as myofascial release) and compression boots to promote muscle release and aid recovery. This intervention is crucial, as many athletes train immediately after traveling, with no time for rest.
Individuality in the Recovery Process
The physical therapist emphasizes that each athlete's preferences vary greatly. Some prefer pre-event massage, others post-event, and some avoid manual interventions the day before a competition. It is crucial for the physical therapist to have the sensitivity to understand each body's needs and responses. In cases of post-competition pain, intense sports massage can be counterproductive, potentially further inflaming the tissue. In such moments, gentler techniques or compression boots are more suitable, waiting 24 to 48 hours for more profound interventions.
The Correct Approach to Manual Physical Therapy
A crucial point discussed is the correct way to perform myofascial release. Adriane emphasizes that the technique should be gentle, with low pressure and traction. The goal is to allow the multiple layers of tissue (skin, fascia, fat) to slide past each other, improving mobility. Too much pressure can generate tension and pain, which contradicts the purpose of relaxation. If the massage causes unbearable pain or bruising, it means the technique is incorrect, as it is damaging the tissue instead of helping.
For amateur athletes, the recommendation is to have physical therapy sessions at least once a week, increasing the frequency during periods of heavier training or pre-competition. This acts as a "reset" for the body, preventing the accumulation of tension and pain.
Pillars of Recovery and Prevention
For effective recovery and a long life in sports, physical therapy integrates with other essential pillars:
- Quality Sleep: The evidence pyramid shows that sleep is the primary recovery factor.
- Adequate Nutrition and Hydration: Nutrition and hydration are crucial for optimal bodily function.
- Load Management: The coach should plan the intensity and volume of training to avoid overload.
- Strengthening and Mobility: Specific strengthening and mobility exercises, often underestimated, are fundamental for preventing injuries and optimizing movement economy. Multidisciplinary collaboration between the physical therapist and coach is vital to incorporate these exercises into the athlete's routine.
The Danger of Compensations
Athletes who ignore an initial "little ache" can develop compensatory mechanisms, altering their movement patterns to protect the painful area. This can lead to other, more severe injuries. Therefore, it is crucial to report any discomfort to the physical therapist, who will assess the need for intervention. Unlike in the past, most injuries today are treated with movement, adapting training to avoid aggravating the condition, but without necessarily stopping physical activity completely.
Practical Tips and Shin Splints Treatment
Adriane suggests that amateur athletes incorporate muscle activation exercises for 10 to 15 minutes before each training session. These exercises, focused on the muscles that will be used in the sport (such as glutes and core for running and cycling), prepare the body and improve movement efficiency. For a strengthening routine, she recommends 2 to 3 times a week, with functional exercises that mimic the sport and use varied loads, such as resistance bands.
Regarding shin splints (tibia pain, common in runners), treatment has evolved. In the past, the only recommendation was to stop running. Today, the initial protocol involves discontinuing running for 6 to 8 weeks while performing targeted strengthening in the region and core, considering the body as a whole to identify the cause of the injury. Impact is gradually reintroduced with exercises on soft surfaces and progressive increases in running volume. It's a mistake to think that physical therapy is "easy"; it requires effort and movement, dispelling the misconception that the patient merely lies on the treatment table.
Seeking a physical therapist from the start of sports practice is an investment in health and athletic longevity. An initial assessment allows for identifying deficits, injury history, and the athlete's routine, creating a personalized prevention and recovery plan. Prevention is always cheaper and more effective than treating an established injury, ensuring that sports remain a source of well-being and not pain.
PUBLICIDADE (GAM) — 1250x250
