Supporting Sports Recovery With TCM

Link copied! In the 2016 Rio Olympics, Michael Phelps’ appearance at the U.S. men’s 4×100 freestyle relay event with dark red cupping marks caught people’s attention and sparked curiosity. It was later revealed that the U.S. athlete team had been using cupping, a Traditional Chinese treatment (TCM) modality for sports recovery[1]. Cupping is well-known for its ability to relieve muscle tension and improve blood circulation, and its therapeutic benefits have gained public recognition. Dwayne Johnson, the famous American actor and retired professional wrestler, also attests to the benefits of TCM in sports recovery by incorporating acupuncture into his regimen to recuperate from past injuries[2]. This spotlight on TCM has positioned it as a recognised and effective sports recovery technique globally. Sports recovery is an important aspect of an athlete’s performance and long-term well-being. It encompasses physiological and psychological processes essential for restoring the body and mind to an optimal state post-intense physical activity. These processes aid tissue repair, relieve muscle inflammation, replenish energy reserves, and ultimately assist in performance enhancement and injury prevention. A comprehensive and holistic recovery approach should also prioritise the mental well-being of athletes, acknowledging that poor mental health could exacerbate physiological responses to exercise and hinder recovery[3]. Integrating techniques to address mental health challenges is important in fostering resilience and determination for athletes, supporting their journey amid rigorous training and inevitable setbacks. Understanding sports recovery from a TCM perspective Muscle aches and joint pain are common discomforts post-workout or training. It normally starts a day or two after a workout, where pain is felt when stretching the muscles and is accompanied by a reduced range of motion. Commonly known as a Delayed Onset Muscle Soreness (DOMS), this often results from micro-injuries caused by overstraining the body, involving micro-fracturing of bones and micro-tearing of muscles and tendons[4]. With proper stretching exercises and rest, the body typically overcomes and adapts to be stronger within a week. However, if one doesn’t allow adequate time for the body to heal and continues intense training, these micro-injuries can progress, potentially leading to an overuse injury[4]. Such injuries occur when tissue is damaged due to repetitive demand over time, commonly observed in athletes who engage in one sport year-round or gym-goers who excessively train specific muscle groups. TCM views muscle aches and joint pain as a result of poor blood circulation to the affected area, which could be due to: i) Deficiency in Qi (气血虚弱) In TCM, Qi is an energy in the body that provides warmth, drives circulation and strengthens immunity. The Spleen’s Qi is particularly crucial for gut health, aiding digestion, and transforming nutrients into Qi and Blood for the body to function optimally. The Spleen also governs muscles throughout the body, empowering muscle performance. However, factors like excessive consumption of cold drinks and poor eating habits (e.g. eating too fast, skipping meals, late-night full meals) can weaken Spleen Qi, compromising its functions. Poor Spleen function then results in weaker muscles and joints and contributes to muscle and joint pain due to the reduced blood supply at the affected area post-workout (不荣则痛), hindering recovery and potentially causing further injury. ii) Stagnancy of Qi and Blood circulation (气滞血瘀) Good circulation of Qi and Blood is vital for post-exercise comfort, aiding in the repair of strained muscles and tendons while reducing inflammation from micro-injuries. Liver Qi stagnation, often a consequence of poor mental wellness (e.g. anxiety or stress) and unhealthy sleep habits (e.g. late nights or poor sleep quality), can affect Qi and Blood circulation. Overstraining the body, resulting in multiple micro-injuries, induces inflammation or blood stasis (血瘀), further obstructing circulation. Additionally, frequent cold showers and excessive consumption of cold foods contribute to stagnancy in Qi and Blood circulation. When the blood circulation is impaired, blood does not flow smoothly to the muscles and joints, thereby leading to pain (不通则痛). Other less commonly talked about issues, that athletes and gym-goers most likely face are fatigue and mental stress. When not managed, these factors can hinder sports recovery as a whole. Fatigue is usually associated with a deficiency of Qi in the body when athletes train excessively and do not get proper rest. Lack of rest also affects Heart health, it weakens the heart and slows down blood circulation to the brain. This will then make it hard for the athletes to focus and stay alert. Liver Qi stagnation and mental stress form a vicious cycle, where stagnated Qi in the Liver could reduce one’s adaptability towards stress, while stress build-up or other mental woes could further worsen the stagnation in Liver. Chronic stress and fatigue would ultimately affect the Qi circulation and compromise its ability for immunity, which causes athletes to fall sick more easily. Supporting Sports Recovery with TCM and Tech-Enhanced Therapies 1) TCM treatments i) Herbal medication Herbal medications help support sports recovery by[5]: Improve peripheral circulation for muscle and joint recovery Curb inflammation by expediting absorption of inflammatory mediators Reduce pain and swelling Relieve tension in muscles and tendons Correct imbalances in the body to prevent and reduce injury Help with insomnia and stress to support mental wellness and expedite recovery Strengthen immunity and replenish energy To boost sports recovery, herbs that can promote blood circulation, clear heat and dampness, as well as herbs with Qi nourishing and invigorating properties[6] are typically prescribed. Some examples of herbs used are: 红花 Hong Hua (Safflower)，三七 San Qi (Panax notoginseng)，乳香 Ru Xiang (Frankincense)，没药 Mo Yao (Myrrh)，独活 Du Huo (Angelica pubescens)，葛根 Ge Gen (Puerariae radix), 人参 Ren Shen (Panax ginseng)，黄芪 Huang Qi (Astragalus root)，紅景天 Hong Jing Tian (Rhodiola rosea)[7]. These herbs are usually administered orally or used as an external bandage or wash. ii) Acupuncture Acupuncture is an efficient and inexpensive technique recommended by the American Pain Society, the National Institutes of Health, and the World Health Organization for relieving pain, emesis, respiratory disease, and central nervous system disorders[8][9][10]. From a TCM standpoint, this TCM modality helps to stimulate Qi and Blood flow to relieve stagnation caused by stasis or inflammation. Acupuncture