HMS, TIP EQ-Bank 089

A rugby league player has just completed an intense 80-minute finals match. Describe the process of contrast water therapy that could be used as a recovery strategy and how it prepares her for training the following day. (4 marks)

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Process

Alternate the player’s exposure to cold water (10-15°C) and warm water (38-40°C). Start with 2 minutes cold, then 2 minutes warm
Repeat cycle 3-4 times over 15-20 minutes.
Begin within 30 minutes after the match

Physical benefits

Cold water reduces inflammation in bruised muscles while warm water increases blood flow to damaged tissue.
Alternating temperatures pumps out waste products and reduces muscle soreness for next day’s training.

Practical application

Use ice bath and heated pool at training facility (if available), ending with cold water to reduce swelling.
Combine with light stretching afterwards for best practice.

Show Worked Solution

Process

Alternate the player’s exposure to cold water (10-15°C) and warm water (38-40°C). Start with 2 minutes cold, then 2 minutes warm
Repeat cycle 3-4 times over 15-20 minutes.
Begin within 30 minutes after the match

Physical benefits

Cold water reduces inflammation in bruised muscles while warm water increases blood flow to damaged tissue.
Alternating temperatures pumps out waste products and reduces muscle soreness for next day’s training.

Practical application

Use ice bath and heated pool at training facility (if available), ending with cold water to reduce swelling.
Combine with light stretching afterwards for best practice.