Woogie's Work Shop Talk

Topical Cooling (Icing) Delays Recovery from Eccentric Exercise-Induced Muscle Damage

How many of you ice to help reduct injury or prevent swelling in any given area.  Interesting study done by a collective group to make us think twice before we ice. 

Topical Cooling (Icing) Delays Recovery from Eccentric Exercise-Induced Muscle Damage

Tseng, Ching-Yu; Lee, Jo-Ping; Tsai, Yung-Shen; Lee, Shin-Da; Kao, Chung-Lan; Liu, Te-Chih; Lai, Cheng-Shou; Harris, M. Brennan; Kuo, Chia-Hua

Abstract

It is generally thought that topical cooling can interfere with blood perfusion and may have positive effects on recovery from a traumatic challenge. This study examined the influence of topical cooling on muscle damage markers and hemodynamic changes during recovery from eccentric exercise. Eleven male subjects (age 20.2+/-0.3 years) performed 6 sets of elbow extension at 85% maximum voluntary load, and randomly assigned to topical cooling or sham groups during recovery in a randomized crossover fashion. Cold packs were applied to exercised muscle for 15 minutes at 0 h, 3 h, 24 h, 48 h and 72 h after exercise. The exercise significantly elevated circulating creatine kinase-MB isoform (CK-MB) and myoglobin levels. Unexpectedly, greater elevations in circulating CK-MB and myoglobin above the control level were noted in the cooling trial during 48-72 h of the post-exercise recovery period. Subjective fatigue feeling was greater at 72 h following topical cooling compared to controls. Removal of the cold pack also led to a protracted rebound in muscle hemoglobin concentration compared to controls. Measures of IL-8, IL-10, IL-1[beta], and muscle strength during recovery were not influenced by cooling. A peak shift in IL-12p70 was noted during recovery with topical cooling. These data suggest that topical cooling, a commonly used clinical intervention, appears to not improve but rather delay recovery from eccentric exercise-induced muscle damage.

(C) 2012 National Strength and Conditioning Association

Journal of Strength & Conditioning Research:

POST ACCEPTANCE, 18 July 2012

doi: 10.1519/JSC.0b013e318267a22c

Original Investigation: PDF Only

Officials and Lycra

Wow where do I start, what a massive weekend!  I had an early with a new client on Saturday Morning then the normal Lazy 8:00am CFN Class which was bigger than normal but that was OK cause I had them rowing then running which kept them busy for the full 1hr.  Then the Kids to top it off.  My Son had his BJJ grading so had to watch a little bit of that before we headed down to the GC for a night then race day.

Thanks to JM Surf & the Team for putting the family up for the night - we love the company not so much the entertainment which was the Kiwi Vs Aussy League Test - but I thought the boys did well to hold out for 71 mins before they over heated up in Townsville.

OK Race day - Justo & I didn't have to be there first thing as we were down in the order of business.  But we were ready to head to Burleigh by 8:00am and get down and find a car park and all the gear to get us both ready to our race.

We also had to find a few people!!  In a maze of faces we managed to find my escort for the swim and then it was a waiting game.  Our Ski Paddle finished in a split of 2:11:45 a total of 23km from Coolangatta to Miami.  Then it was over to the runner again he had to run from Miami down to Burleigh and find me in the sea of people.

Our runner finds me then I have the Officials head over my way - sorry Mate you can't swim you have the wrong swim cap on.  WHAT!  Give me a break!

DQing moment!!

Finally they let us go. 

Darren Mercer handler for Jordi

Tagging my Escort and we are off

I ended up entering the water with a few of the top females - they were on a different swim course to me but I was glad when I also exited the water with them as well.

Coming out of the water at North Burleigh.  I managed to pass a few people so was happy with that and I was also happy with my time of 36:36 - if we didn't have the hassle at the Burleigh end I am sure I would have shaved a few more seconds off that one.

OK Back on track our runner did the dash back down to Burleigh then it was Justo turn to paddle.  Not the best conditions for him as it was a head wind and the wind had already ruffed the water just enough to make it a hard prone paddle down to Currumbin.  I was a bit disappointed I didn't get any shots of Justo Paddling but the traffic was a nightmare.  We ended up at Tugan before we could find a park.

Our Runner finishing off the last 9k down to Coolangatta

All in all a great day out with a bunch of mates total time 4:54.07

Reigniting the flame

Been gone for a couple of months now - well more than that I think a full year.  I needed some inspiration so went looking for a challenge.  Found not just one but a couple of things to keep me busy for the next couple of years.

I'm back coaching!  From an early age I have always coached or been part of the development of body awareness not only for adults but kids as well.  I have changed my training over the last year to include Crossfit.  Through CF I have done a few courses to help get me on my way.

Heading out for a paddle with some of the local boys.

A level 1 CF instructors course is where it started.  A two day course down in Brisvegas.  I have one of the best mentors who I train with as well as instruct with.  Danny has been a great inspiration in going back to hitting the books.

A few months down the track and I have done an Olympic & Weight Lifting course through with Glenn Pendley who is one if the most respected coacjes in the industry.  I learnt heaps and have been able to implement some of his warm ups and routines into each session I instruct at CFN.

Donny Shankle, Me and Danny Nemani

The Kids with Damon Kelly

CF Gromitts - for the kids.  It is always good to learn good body awareness at a young age, and no better place to start than with the local kids from members of CFN.  Doing the basics helps develop good motor skills and awareness both in life and sport.

My next course is two days before the wife gives birth to our 3rd kid.  CF Football!  Something that Danny has been wanting to do for a while.  Some of his WOD are based around the CF Football programming so it will be good to go down and get first hand information on the way they program.

On the Ocean front, I'm learning a new skill. Prone paddle boarding.  One of my personal goals is to go across the Ka'iwi Challenge on all different craft.  I have currently been across on a 6 man, OC1 SUP and the next challenge is the Prone.  I have a steep learning curve but are willing to take the challenge.  I have teamed up with good mate and water sport expert Justin Mitchell - Yes Jamie Mitchell's brother, so I hope he can paddle as fast as his bro.

The plan is a two year window as it will take that long for me to save and train.  In the mean time as part of our training we are looking at the Coolangatta Gold as our first hit out.  Justin on the board and me swimming Justin managed to get a few more suckers to join us for the ski & Run.

Coming in from a swim - Peregian to Pita Street

Taj my board escort.

Over the last couple of weeks I have been swimming open ocean with my son Taj on the prone Paddle boards beside me.  A part from a few mishaps like getting stung by a sting ray and the odd jelly fish I have been happy with doing something new.  Not much surf around with the northerlies so that has helped a little - less distracting.

My goal from here is to help more in the training side of a few of the local SUP paddlers as well as a few more OC1 & OC6 teams.  Work on new ways to mobilise for our sport specifically and as always training smart.  With a growing family you have to make time for everything.

Up and Coming Races

Coolangatta Gold - 14th October - Next weekend!
Coolum - Power of the Paddle 20th November.

Something that I have always wanted to do but always been shot down is a 10ft over SUP Surf Comp.  This year the POP is taking the concept and running with it.

I am also going to try and update the blog a bit more.  Hopefully weekly so stay tuned.