Recuperação dos Esportes
comentada em 09/07/2022 04:50

postado por @Vitor.Rezegue em 08/07/2022 18:13

Bastter BruceLee

Tem uma revisão sistemática de excelente qualidade publicada em 2018 sobre isso:
An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis
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Acesso integral ao artigo:
An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis - PMC
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"In conclusion, we were able to identify several recovery techniques that can be used after a single exercise session to induce a reduction in delayed onset muscle soreness (DOMS) and/or perceived fatigue. Among them, massage seems to be the most effective for both DOMS and perceived fatigue. Water immersion and the use of compression garments also have a significant positive impact on these variables but with a less pronounced effect. Furthermore, the most powerful techniques that provide recovery from inflammation are massage and cold exposure, such as water immersion and cryotherapy. It is of importance to know if similar outcomes are obtained when the same recovery technique is used on a regular basis after exercise. Additionally, studies combining several recovery techniques should be undertaken to investigate whether synergetic phenomena occur."
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Ou seja, temos evidência científica para defender o uso de massagem (seja manual ou artificial), dispositivos de compressão, crioterapia e imersão. E o artigo também sugere o uso do contraste, que havia recomendado ao Bastter recentemente, chamado Contrast water therapy (CWT). O que você comentou, Bastter, sobre manter a atividade leve como recuperação, eles chamam de Active recovery, e tem resultados superiores aos alongamentos. Mas as melhores técnicas mesmo são a massagem e a exposição ao frio.

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Foram analisados 99 estudos científicos. 
Results: Active recovery, massage, compression garments, immersion, contrast water therapy, and cryotherapy induced a small to large decrease (-2.26 < g < -0.40) in the magnitude of DOMS, while there was no change for the other methods. Massage was found to be the most powerful technique for recovering from DOMS and fatigue.