How can music help an Athlete recover
Athletes are no strangers to the rhythm of their training routines, where every beat and step contributes to their physical prowess. However, what if the key to unlocking peak performance and swift recovery lies not just in the vigorous drills but in the melodies that follow? Recent research from Brunel University in London sheds light on the transformative role music can play in athlete recovery. Let's explore the neuroscience behind sport-related injuries, the long-term impact of untreated psychological symptoms, and how strategic auditory stimulation can be the missing piece in the recovery puzzle.
The Neuroscience of Sport Trauma
Understanding the brain's response to sports-related injuries is crucial in comprehending the holistic nature of recovery. When an athlete experiences an injury, the brain's thalamus processes sensory information, and the amygdala determines its emotional importance. Stress hormones are then released, initiating a survival response that temporarily hinders the logical prefrontal cortex. This leaves the subcortical brain, often referred to as the 'lizard brain,' active and generating dysregulation behaviors.
Untreated Psychological Symptoms
Even after physical rehabilitation, the athlete's brain can remain in a hypervigilant state, impacting the autonomic nervous system. Prolonged stress from sports-related injuries can train the nervous system into fight-or-flight responses, leading to symptoms like muscle guarding, labored breathing, and anxiety. Traditional sports medicine practices, rooted in Western medicine principles, often overlook this psychological component. Recognizing the lingering echoes of untreated psychological symptoms becomes imperative for comprehensive athlete care.
Auditory Stimulation as a Healing Harmony
According to the Brunel University study, the power of music extends beyond the workout itself. Post-run, 20 to 30 minutes of slow, sedate music can induce bodily changes that accelerate recovery. The study, conducted with university students, revealed that cortisol levels, a stress hormone, increased the most with fast music during active recovery. However, cortisol levels returned to normal most rapidly with slow music during passive recovery.
Post-Workout Playlist
Renowned researcher Costas Karageorghis, Ph.D., suggests a post-workout playlist strategy for optimal recovery. Starting with medium-tempo music (115 to 90 beats per minute) for the cooldown and transitioning to slower music (around 70 beats per minute) during the passive recovery phase is recommended. This sequence is believed to lower cortisol levels sooner, promoting a faster return to the body's stress-management systems' normal state.
Crafting the Perfect Playlist
Creating an effective post-workout playlist involves considerations beyond tempo. Karageorghis recommends:
● Neutral or Relaxing Nature: Choose music with a neutral or relaxing nature.
● Soothing Instruments: Opt for music with soothing, warm instruments such as strings, oboe, muted trumpet, or gentle piano.
● Nature Sounds: Incorporate nature sounds found in meditation music.
● Longer Songs: Select longer songs of 10 minutes or more to create a seamless, calming transition.
● Avoid Complex Rhythms: Steer clear of rhythmically complex music, such as hip-hop.
Karageorghis specifically suggests slow-tempo classical works by Vivaldi, Handel, and Bach, or contemporary artists like Enya or Enigma. Personalizing playlists with archetypal recuperative tracks, such as 'You're Beautiful' by James Blunt, can enhance the effectiveness of auditory stimulation.
Conclusion
In the grand symphony of athlete recovery, music emerges as a powerful conductor, harmonizing physical and psychological elements. Beyond the adrenaline-fueled beats of training, the slow, sedate tunes that follow can orchestrate a swifter return to normalcy, reducing cortisol levels and enhancing overall well-being. As athletes lace up their shoes for the next run, they might find that the perfect post-workout playlist is the key to unlocking a melody of recovery, turning every beat into a step toward optimal performance.