• Understand the training and competition stressors causing reductions in performance and delayed recovery before applying the intervention. Yes, basically, this is ECC but differently from the “chaotic” ECC during the game, in this case, lengthening and tension are steady, smooth, and controlled. Picture 2. Imagine a football cup game which goes to extra-time. Most common are isokinetic and isometric strength tests, sprint, and countermovement jump (CJ). Immediately after: Mechanisms of exercise-induced muscle damage and fatigue: Intracellular calcium accumulation. Eccentric contraction (ECC) means that load is applied when a muscle is lengthening. Every breath you take: Is it helpful to have breathing data in your sports watch? Players are often vulnerable, exhausted and therefore prone to gaffes, especially after a tough loss. Wilcock et al. Muscle & nerve, 49(2), 155-170. The beliefs of the players play an important role in recovery. Have your first snack within the first half-hour after the game and then continue every two hours for the next four to six hours. Spa-therapy/cold bath I am not convinced. This is a very important topic! The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Barnett, A. Science translational medicine, 4(119), 119ra113-119ra113. Bottom diagram – during eccentric contraction, right half-sarcomere popped from position of overlapping between myosin (thick blue rectangle) and actin (green rectangle). Different types and doses of NSAIDs are used with different reported effects. Generally, there is no effect on performance recovery. (2014). The reasons for increasing muscles vulnerability during ECC are still debated. After the lift, the athletes have a pre-game meal and then some downtime before we get on the bus and travel to our game destination. The extent of EIMD depends on activity patterns, duration, intensity, and individual genetics and training adaptations. Cleak, M., & Eston, R. (1992). Let’s look at what exactly entails a soccer training recovery program. I do not have enough expertise to judge which theory is correct though my intuition tells me that both may be accurate depending on circumstances. However, in case of more intense eccentric actions, like rapid turns, decelerations, landings, etc., popped sarcomeres may be the trigger. They proposed that sarcomeres (or more exactly half-sarcomeres) within myofibril are not uniform. Although metabolically ECC is less demanding than concentric contraction (CC), the applied force may be significantly higher. I remember as a young club player, I would take the long drive home from the park in the back of my parents car after an evening match. It is different from passive, static stretching as well because you are not trying to relax muscles, and they are not static ( they are lengthening). It is known that muscle damage can occur not only from high-magnitude ECC ( e.g. In sports games, we have a mix of different activities that can add complexity to understanding the order of events. Sports Med, 39(12), 1011-1032. We can advise athletes on recovery, but, at the same time, it is necessary to listen to them. In addition to that, a pattern of muscles activation is different between ECC and CC. However, in the long term, regular cold water immersion appears to be detrimental to developing muscle strength and hypertrophy “(J. M. Peake et al., 2017). I am sure that professionals, who will read this article, may find their own forms and workouts. (Proske & Morgan, 2001) proposed that, due to misalignments, actin (green rectangle) may butt up against myosin (thick blue rectangle). Running drills (low intensity), bum kicks, side to sides, skipping etc. Other examples of passive rest are sitting, reading, going to the movies, watching TV etc. How to plan a recovery training session the day after a game Ella, Soccer coach England However, I do have advanced techniques and tips that we will get into after covering these foundational aspects. • Determine the relative importance of short-term recovery and long-term adaptation; consider how the concept of hormesis∗ could be applied. The main objectives of recovery are: Timing is essential to recovery. Brophy-Williams, N., Driller, M. W., Shing, C. M., Fell, J. W., & Halson, S. L. (2015). When a muscle fibre is forcefully stretched beyond its optimal length, its resistance and elastic properties diminish (Lau, Blazevich, Newton, Wu, & Nosaka, 2015). However, it should be considered individually and, if a player doesn’t like cold water, it may be substituted by spa-treatment and massage. Considering energy store restoration, it is very important to reinstate glycogen reserves and supply repairing muscles with proteins. (2002). Your body requires rest in order to rehydrate, re-energize, and rebuild the muscles. 1. Recovery following an Ironman triathlon: A case study (Vol. Players should eat meals high in protein and complex carbohydrates after the game. pointed out that our current understanding of EIMD leaves no place for stretching as a cure for muscle damage. They often have to do that in different tournaments when a time for recovery between games is limited. But there’s a reason these multiple-games-in-a-day events aren’t common beyond the youth level: they take a toll on athletes’ bodies, and the more an athlete plays in a fatigued state the more vulnerable they are to injury. Long-term consistent stretching may also provide some advantage by making muscles more adaptive to tension at a longer length. An appropriate dietary routine can enhance the synthesis that occurs over the short-term. Aim to eat within 30 minutes of ending the game. If we have a longer road game, we adjust based on the length of the trip. That makes sense if we consider the anti-inflammatory effect and fibres re-aligning. Gymnastic The Journal of Physiology, 537(2), 333-345. Connolly, D. A., Sayers, S. E., & McHugh, M. P. (2003). British Journal of Sports Medicine, 37(4), 284-286. doi: 10.1136/bjsm.37.4.284 Sarcomere disruption does not extend the length of a myofibril and usually does not extend across a whole muscle fiber (Connolly, et al., 2003). It's recommended that over the course of a game day, a soccer player's caloric intake should come from 55-65 percent carbohydrates, 12-15 percent protein and less than 30 percent fat. Blood lactate testing in training: Is it worth to bleed?Â. "Winding down and resting is … I strained my hamstring – which is still bruised – and Freddie Kanoute, Gary Breen and a young pro all picked up strains too. At least it is difficult to overdose them. Ice baths help reduce swelling and enable the body to heal faster after a hard work out or soccer game. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. Massage and active recovery probably maybe somehow helpful in this aspect, but they are not particularly useful. Light snack . Part of being a fit soccer player is being prepared to perform at 100 percent. McGinley, C., Shafat, A., & Donnelly, A. E. (2009). Nevertheless, it is worth to try to answer them. There are a few most popular recovery methods which I would like to discuss. In this sense, possibly, the best method for adaptation to eccentric contraction is… eccentric contraction (Cleak & Eston, 1992). No special recovery procedures are required and some may even be harmful to young players. Stronger NSAIDs may have more harmful side-effects and their use should be limited (Connolly, et al., 2003). Another idea is that massage can help to re-align disrupted muscle fibres and to relieve local contracture.  So, it is evident that recovery is a vital ingredient for successful performance and efficient training. Maybe with some increase in protein and carbohydrate content if energy expenditure was significant. Modulating exercise-induced hormesis: Does less equal more? These channels can be activated even after a relatively mild but repeated stretching. Mechanical stretch and strain during massage activate some signalling proteins which promote anti-inflammation response, mitochondrial biogenesis, and indirectly facilitate metabolic recovery (Crane et al., 2012). The extent of the damage depends on external and internal factors. Almost all of them take the plunge when they do regeneration work. First of all, it is an unpleasant procedure, and not all athletes like it. Specific eccentric training may facilitate vital muscle changes such as an increased number of sarcomeres in fibre (Proske & Morgan, 2001) and decreasing lengthening during ECC (Lau, et al., 2015). Cold water immersion and recovery from strenuous exercise: a meta-analysis. Another way is to use antioxidant vitamins, mainly C (ascorbic acid) and E (tocopherol), which can clean ROS out of the body. Due to benefits from CWI are limited and debatable, do we really have to insist that a player, who doesn’t like CWI, dives into the cold bath? J Strength Cond Res, 16(2), 184-191. From the different types of exercise, those that include eccentric contraction are associated with more severe muscle damage. Spa-therapy Some U.S. WNT players love ice baths, some hate them. For example, “Food Guide for Soccer” recommends eating trail mix, an apple and cheese sticks or a chicken dinner with rice and vegetables. However, it is worth discussing this problem deeper because recovery strategies may be dependent on that. Active Recovery between Interval Bouts Reduces Blood Lactate While Improving Subsequent Exercise Performance in Trained Men (Vol. It isn’t easy to control and separate all factors and make robust, scientific conclusions (Nedelec et al., 2012). Authors even mentioned that long-term use of high doses of vitamin E might increase all-cause mortality (McGinley, et al., 2009). J Orthop Sports Phys Ther, 32(2), 58-64. Many authors claim that some anti-inflammation interventions ( e.g. Make sure you get at least eight hours sleep and avoid alcohol, TV and caffeine an … Training endurance for football: is it enough just to play football? As usual, these two ways are interacting. Well, we don’t have a simple answer. The effect of cold water immersion on medial gastrocnemius muscle architecture and performance post-exhaustive stretch-shortening cycle exercise. Healthy food can provide all necessary for reinstatement of glycogen stores, proteins, fluid, and minerals. Put midfielder Carli Lloyd in the former category as she takes to ice baths like polar bears to arctic waters. As cold is supposed to fight inflammation and oxidative stress, it can actually impair rebuilding and adaptation. Proske, U., & Morgan, D. (2001). Nedelec, M., McCall, A., Carling, C., Legall, F., Berthoin, S., & Dupont, G. (2012). There are plenty of studies supporting the notion that natural sources of vitamins and antioxidants such as cherry juice, pomegranates, citruses, etc., are preferable options compared to synthetic products. Medicine and science in sports and exercise, 16(6), 529-538. B., & Hing, W. A. However, we may assume that if its clearance speeds up, then, possibly, other by-products are removed faster as well. There is no need to interrupt this. Crane and colleagues suggested another explanation of possible benefits from massage, which was supported by scientific research. (2014). Effects of age and spa treatment on match running performance over two consecutive games in highly trained young soccer players. Mild inflammation, soreness, and pain can be part of adaptation and recovery. J Sports Sci, 33(13), 1403-1410. So, what can we do? 1. If exercise results in mechanical disturbances, it would be better to fix them first. Massage probably doesn’t increase blood flow, and even if it does, then light exercise can do this much better. Listen to your heart…But what do you really want to know? Even Lionel Messi, who hates to miss games or practices, knows he has to take care of his body and rest on off days. We can try to do this by lengthening muscle under tension. 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