Recovery

DOMSEvidence & Dosage

Delayed Onset Muscle Soreness — Mechanismus, was hilft, was nicht.

DOMS in the context of Recovery

This topic is part of our "Recovery" world. There you'll find methodology, evidence and the highest-impact levers — plus the order in which they sensibly build on each other.

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More topics in Recovery

Active Recovery

Low-intensity, lactate clearance, and training periodization.

Acute vs Chronic Inflammation

Heilungsprozess vs. Krankheitstreiber — wann Entzündung gut/schlecht ist.

Cold Plunge

3-15 min in <15°C — Anti-Inflammatorisch, aber kann Hypertrophie reduzieren.

Compression Recovery

Compression garments, lymphatic drainage, and recovery studies.

Contrast Therapy

Wechsel zwischen Hitze und Kälte — gefäßaktivierend.

CRP

C-Reactive Protein, hs-CRP als Entzündungsmarker, Trainings-Einfluss.

Cryotherapy

Whole-body Cryo, pain reduction and inflammation modulation.

Fascia Work

Foam Rolling, Lacrosse Ball — Wirknachweise und Mythen.

Floating

Sensorische Deprivation in Salzwasser — Stress-Reduktion, Mental Recovery.

Foam Rolling

Self-myofascial release, ROM, and recovery effects.

Ginger

6-Gingerol, Übelkeit, anti-entzündlich, Sportrelevanz.

Leucine

Anabole Aminosäure, mTOR-Aktivator, MPS-Schwelle.

Ligaments & Joints

Stabilität, Beweglichkeit, propriozeptives Training.

Load Management

Sport-spezifische Belastungs-Steuerung — Verletzungs-Prävention.

Magnesium (Recovery)

Muskelkontraktion, Schlaf, Krampfprävention.

Massage Therapy

Sports massage, lactate clearance, and recovery outcomes.

NSDR

Strukturierte Tiefenentspannung, Andrew-Huberman-Begriff.

Overtraining

Frühe Warnsignale, Diagnose, Erholungs-Strategien, Hormon-Marker.

PMR

Jacobson-Technik — körperliche Spannungs-Wahrnehmung und Entspannung.

Pneumatic Recovery (NormaTec)

Sequential compression and lymph flow promotion.