Leonidas Papadakis | Recovery
Although there is not a large number of scientific studies exploring recovery strategies for athletes, current data and unofficial data from athletes suggest that recovery of appropriate rehabilitation can help boost performance. Of course, we should keep in mind that several methods of rehabilitation can create an environment of euphoria for the players after their execution, which sometimes leads to wrong research findings.
Currently from s11, the following general recommendations can be made:
Most important is the time that will take place until the next training (and its contents) or the match. Depending on the physical capabilities (mainly VO2max) and the appropriate preparation of the footballers through training, the body can accelerate its recovery rate, restoring it to the previous level.
The human body responds to the immersion of water with changes in the heart, peripheral resistance and blood flow, as well as differentiation of the temperature of the skin, the core and the muscles. Changes in blood flow and temperature may have an effect on inflammation, immune function and fatigue.
Use appropriate temperatures and duration for immersion in water. The research data has given a positive effect on the immersion of water at temperatures of 10-15 ° C for cold water and 38-40 ° C for hot water.
The recovery strategy with cold water immersion or cold-heat contrast baths for 14-15 minutes has been shown to improve performance.
Studies that reported positive results in cold-hot variations used seven alternations of 1 minute hot and 1 minute cold.
• COMPRESSION MACHINES
Compression machines and active rehabilitation may be beneficial for "restoring" players.
The external pressure created may reduce the intramuscular space available for swelling and promote stable alignment of muscle fibres, attenuating the inflammatory response and reducing muscle soreness.
While the positive data is currently poor, there is no evidence of harmful effects on their use and the informal evidence of their support is high. Further well-controlled research is required.
Many reviews of massage results have come to the conclusion that while massage is beneficial for improving the psychological aspects of recovery, most data do not support massage as a way to improve recovery of functional performance. However, massage can have potential benefits to prevent and manage injuries.
• ACTIVE RECOVERY
The role of active recovery sessions, with low intensity running or bike, helps reduce lactate concentrations after exercise and can be a major factor for footballers, although research in this field is incomplete.
There are occasional mixed references (positive and negative) about the benefit of stretching as a recovery strategy. However, it is important to note that to date there have been no detrimental effects on the performance of footballers if they follow rehabilitation strategies related to post-exercise stretching.
Since rehabilitation research is a relatively new area for scientists, many of the current recommendations are only general guidelines. In addition to the above-mentioned strategies, there are several others not mentioned in this article (some with excessive expense).
It is important for soccer players to experiment with a variety of strategies and approaches to identify the recovery options that work best for each individual. However, it is well known that optimal rehabilitation from training and match can provide many benefits for athletes performance and achievement of team goals. The above rehabilitation strategies such as hydrotherapy, actice recovery, massage, compressive mashines, stretching or various combinations of these methods can be of value for the recovery process.
Consideration should also be given to better nutrition after exercise and adequate sleep to maximize the rate of rehabilitation of the body and reduce exercise fatigue.
Perhaps the best way to help your body come back is a well-trained athlete, a good night's sleep (hormone secretion that speeds up the body's recovery) and good hydration with regular, rich and healthy meals (glycogen stores replenishment and muscle tissue repair ).