Athletes continuously push their physical limits to gain a competitive edge, enhance performance, and accelerate recovery. While traditional recovery methods such as rest, hydration, and massage therapy are well established, many athletes are exploring unconventional approaches to maximize gains and reduce downtime.
This article delves into three unusual, science-backed recovery methods that are gaining traction among elite athletes and biohackers: floatation therapy, cryotherapy, and transcranial direct current stimulation (tDCS). Each method is assessed based on available scientific evidence, potential benefits, and practical considerations.
Floatation Therapy (Sensory Deprivation)
What is Floatation Therapy?
Floatation therapy, also known as sensory deprivation therapy, involves lying in a pod or tank filled with Epsom salt-saturated water maintained at skin temperature. The high salt concentration enables effortless floating, while the enclosed, sound- and light-proof environment minimizes sensory input.
Scientific Rationale
The central principle behind floatation therapy is the reduction of sensory input, which can lead to deep relaxation and a reduction in stress hormone levels. By isolating the body from external stimuli, the brain can enter a state of theta wave activity, which is associated with deep meditation and restorative effects.
Evidence-Based Benefits
Several studies have evaluated the physiological and psychological outcomes of floatation therapy. A randomized controlled trial conducted by Kjellgren et al. (2001) demonstrated significant reductions in muscle tension, pain, and anxiety in participants undergoing regular floatation sessions. Another study by Feinstein et al. (2018) found that even a single session produced marked reductions in anxiety and depression symptoms among individuals with stress-related disorders.
From an athletic perspective, floatation therapy has shown promise in enhancing recovery by lowering cortisol levels, improving sleep quality, and accelerating the healing process. Mahoney et al. (2007) reported that collegiate athletes using floatation therapy experienced faster recovery from fatigue and improved mood states.
Practical Considerations
Floatation therapy sessions typically last between 45 to 90 minutes. It is advisable for athletes to undergo sessions post-competition or after intense training blocks. While floatation therapy is generally safe, individuals with severe claustrophobia or certain skin conditions should consult a healthcare provider beforehand.
Cryotherapy (Whole-Body Cryotherapy)
What is Cryotherapy?
Cryotherapy involves exposing the body to extremely cold temperatures (typically -110°C to -140°C) for short durations, usually between 2 to 4 minutes. Whole-body cryotherapy (WBC) chambers are used in professional sports settings and recovery centers worldwide.
Scientific Rationale
The principle behind cryotherapy lies in vasoconstriction and the subsequent vasodilation upon rewarming. This process helps to reduce inflammation, numb nerve endings, and flush metabolic waste products from muscles.
Evidence-Based Benefits
Research into cryotherapy has yielded promising but mixed results. A systematic review by Costello et al. (2015) indicated that WBC could reduce muscle soreness and improve subjective recovery. Another study by Hausswirth et al. (2011) showed that athletes who underwent cryotherapy after high-intensity intermittent exercise reported decreased pain and improved performance markers in subsequent sessions.
Cryotherapy has also been found to influence the autonomic nervous system positively. Westerlund et al. (2009) observed increased parasympathetic activity, indicating a state of relaxation and enhanced recovery readiness.
However, it’s worth noting that some studies caution against overuse. A meta-analysis by Bleakley et al. (2014) found that while cryotherapy can attenuate delayed onset muscle soreness (DOMS), excessive or chronic use may blunt adaptations to strength training.
Practical Considerations
Cryotherapy should be administered under professional supervision. Sessions should be limited to a few minutes, and exposure frequency should be moderated to prevent adverse effects like skin burns or respiratory discomfort. Athletes with cardiovascular conditions or Raynaud’s disease should avoid cryotherapy.
Transcranial Direct Current Stimulation (tDCS)
What is tDCS?
tDCS is a non-invasive neuromodulation technique that uses a low electrical current (typically 1-2 mA) applied via electrodes placed on the scalp. The goal is to modulate neuronal excitability and improve cognitive and motor function.
Scientific Rationale
tDCS works by altering the resting membrane potential of neurons, thereby increasing or decreasing cortical excitability depending on electrode polarity. In athletes, this can translate into enhanced motor learning, quicker reaction times, and reduced perception of effort.
Evidence-Based Benefits
The cognitive and motor enhancements attributed to tDCS have been validated in numerous studies. Angius et al. (2015) demonstrated that tDCS over the motor cortex reduced perceived exertion during endurance exercise, enabling athletes to sustain effort longer. A study by Okano et al. (2015) found that cyclists using tDCS exhibited increased time-to-exhaustion compared to a sham group.
Additionally, tDCS has been shown to improve mood, attention, and reaction time. These psychological benefits are especially useful during periods of high training volume or competitive stress.
Despite its benefits, the long-term effects of repeated tDCS sessions are not fully understood. Horvath et al. (2015) called for caution due to inconsistencies in replicability and effect sizes across studies.
Practical Considerations
tDCS devices are commercially available, but their use should be approached with care. Proper electrode placement and session timing are critical to effectiveness. Sessions usually last 20-30 minutes and can be done pre-training or during cognitive tasks. Athletes should seek guidance from professionals experienced in neuromodulation.
Conclusion
In the pursuit of peak performance and rapid recovery, athletes are increasingly adopting unconventional wellness methods. Floatation therapy offers deep physical and mental relaxation by eliminating sensory stimuli. Cryotherapy provides potent anti-inflammatory and analgesic effects, while tDCS opens up new possibilities for cognitive and endurance enhancement. Although these methods may not replace traditional recovery techniques, they serve as powerful adjuncts in a comprehensive recovery strategy. As always, individual responses vary, and integrating these modalities should be tailored to specific athletic needs and supervised by qualified professionals.
Bibliography
Angius, L., Hopker, J., Marcora, S.M., & Mauger, A.R. (2015). The effect of transcranial direct current stimulation of the motor cortex on exercise-induced pain. European Journal of Applied Physiology, 115(11), 2311-2319.
Bleakley, C.M., Glasgow, P., & Webb, M.J. (2014). Is it cold in here? A systematic review and meta-analysis of the effects of cryotherapy on recovery from exercise-induced muscle damage. British Journal of Sports Medicine, 48(12), 893-901.
Costello, J.T., Baker, P.R., Minett, G.M., Bieuzen, F., Stewart, I.B., & Bleakley, C. (2015). Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database of Systematic Reviews, 9.
Feinstein, J.S., Khalsa, S.S., Yeh, H., Wohlrab, C., Simmons, W.K., Stein, M.B., & Paulus, M.P. (2018). Examining the short-term anxiolytic and antidepressant effect of Floatation-REST. PLoS ONE, 13(2), e0190292.
Hausswirth, C., Schaal, K., Le Meur, Y., Bieuzen, F., Filliard, J.R., & Brisswalter, J. (2011). Parasympathetic activity and blood catecholamine responses following a single partial-body cryostimulation and a whole-body cryostimulation. Scandinavian Journal of Medicine & Science in Sports, 23(5), e228-e234.
Horvath, J.C., Forte, J.D., & Carter, O. (2015). Quantitative review finds no evidence of cognitive effects in healthy populations from single-session transcranial direct current stimulation (tDCS). Brain Stimulation, 8(3), 535-550.
Kjellgren, A., Sundequist, U., Norlander, T., & Archer, T. (2001). Effects of flotation-REST on muscle tension, pain, and stress: A randomized controlled pilot trial. BMC Complementary and Alternative Medicine, 1(1), 1-8.
Mahoney, C.T., Rosen, L.A., & Gumus, P. (2007). The effects of flotation REST on the well-being of elite athletes. Performance Enhancement & Health, 5(2), 75-85.
Okano, A.H., Fontes, E.B., Montenegro, R.A., Farinatti, P., Cyrino, E.S., Li, L.M., & Bikson, M. (2015). Brain stimulation modulates the autonomic nervous system, rating of perceived exertion and performance during maximal exercise. British Journal of Sports Medicine, 49(18), 1213-1218.
Westerlund, T., Smolander, J., Uusitalo, A., Mikkelsson, M., & Oksa, J. (2009). Heart rate variability in women exposed to very cold air (−110°C) during whole-body cryotherapy. Journal of Thermal Biology, 34(2), 137-142.
