Episode 33! Episode #3 of the new health management series with Dr.Dr. Thimo Wiewelhove Ph.D. We discuss how to manage muscle soreness, the effectiveness of foam rolling for recovery, and much more!

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DISCLAIMER: Any reliance on the information provided in this Podcast is done at your own risk. This Podcast should not be considered professional advice.

Dr. Thimo Wiewelhove
Professor @ www.ist-hochschule.de
Head of the Master`s Degree Programme www.ist-hochschule.de/master-trainingswissenschaft-sporternaehrung
orcid.org/0000-0003-1020-8780
https://orcid.org/0000-0003-1020-8780

Timestamps:
-0:33 Thimo’s current work and recovery in sports management projects he’s involved in
-1:57 Why should we focus on recovery?
-3:50 What is muscle soreness?
-5:00 Ad reads for TRX & BetterHelp;

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-7:48 Is muscle soreness a bad sign?
-10:25 How do we know when muscle soreness is normal or abnormal and too much?
-13:13 Can we manage recovery more effectively with proper training planning?
-15:10 How does exercise effect with long COVID and our resiliency against sickness?
-18:23 How men and women recover differently from different types of training?
-26:46 Can we learn individual ways for ourselves to recover more effectively?
-28:29 What is heart rate variability? (HRV) How useful is it for recovery?
-32:22 What are the limitations of HRV? When does Thimo recommend using it?
-40:28 How our training affects our sleep?
-45:36 Thimo’s research into marathon running recovering techniques? Cold water immersion, sauna, massage techniques e.g foam rolling.
-50:42 How important is the placebo effect with recovery? E.g believing foam rolling is effective
-54:19 How do we decide what recovery strategies to use in our training?
-55:41 Of the lesser proven recovery techniques does Thimo recommend any Cold water immersion, sauna, massage techniques e.g foam rolling of these? (Follow the evidence)
-61:28: Thimo’s study on the effects of foam rolling - what were the results?
-67:05 Is it possible that foam rolling over-hypeD in Thimo’s opinion?
-68:17 Thimo’s final message - timing, sports specificity, and sports individualisation


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