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PREPARATION AND RECOVERY
The largest single type of injury, by a long margin, is a muscle strain. Preparation and recovery strategies play important roles in optimising player performance and consequently assist in the prevention of injuries. Crucial to not only optimising performance but also reducing the potential for injuries is the warm-up and cool-down procedures of the players.
The Warm-Up
In a body at rest, the blood flow to the muscles is comparatively low, and the majority of the small blood vessels (capillaries) supplying them are closed. When activity begins, the blood flow in the exercising muscles increases markedly as the capillaries open. To put this into perspective consider the fact that at rest 15-20% of the blood flow supplies muscles, while the corresponding figure after 10-12 minutes of all-round exercise is 70-75%. A muscle can only achieve maximum performance when all its blood vessels are functional. Physical work increases the energy output and temperature of the muscle, this in turn leads to improved co-ordination with less likelihood of injury.
How many times have you played football without spending time warming up?
A warm-up therefore prepares the body for a workout or competition by raising muscle temperature towards an optimum level of performance, enabling metabolic processes in cells to proceed at higher rates and nerve messages to travel faster. This in turn improves physical performance. A warm-up can be described as a process to increase awareness, improve co-ordination, elasticity and contractibility of muscles, and increase the efficiency of the respiratory and cardiovascular systems.
In cold environments, it is necessary to carry out a longer warm up than if in a hot environment.
A warm up should consist of three components; a pulse raiser, which is aimed at getting the blood flowing around the body more quickly, helping to warm up muscle tissues. A mobiliser – exercises which take the joints through their full range of movement, e.g. toe circles to mobilise the ankle joint, and also stretching.
Stretching should consist of dynamic stretching. Dynamic stretches reduce muscle stiffness, which is said to be directly related to muscle injury. The stretches used, should be appropriate to the movements experienced in the sport. 6 to 10 repetitions of each stretch should be performed. It is important to remember to breathe easily throughout the exercises, and also that each movement should be controlled.
Reasons for conducting a thorough warm-up prior to training and matches include the following:
- To increase blood flow to muscular tissue
- To increase muscle temperature
- To reduce muscle tightness
- To elevate body temperature
- To stimulate reflex activity related to balance and co-ordination
- To achieve full joint mobility in the specific joints involved in the activity
- To achieve full soft tissue extensibility – muscles, tendons, ligaments
- To enhance the functioning of the neuromuscular system
- To prepare the cardiovascular and respiratory systems
- To prepare the player psychologically for the coming activity
- To familiarise players with the environmental conditions
The Cool-Down
Following the end of vigorous activity it takes time for the body to return to its resting state. Large volumes of blood and waste products remain in the muscles that lead to a build-up of pressure within the muscle, which results in excess fluid accumulating in the tissues and muscles.
When a player simply stops following a training session or game he/she is more likely to incur some form of muscle stiffness/soreness. By cooling down appropriately, the recovery process is accelerated, which diminishes subsequent discomfort and promotes the process of adaptation. The aim of the cool-down is to encourage the gradual return of the heart, body metabolism and respiratory rate to normal, and to encourage effective re-absorption of the waste products from the muscles. An active cool-down promotes the clearance of lactic acid, an exercise intensity of 65-70% of maximum heart rate being most beneficial. A cool down can also reduce the potential of DOMS, also known as Delayed Onset of Muscle Soreness. DOMS is a painful sensation which can occur 24 to 48 hours after physical activity. It involves eccentric (lengthening) contractions causing increases in pressure within the muscles cells, irritating nerve endings. This causes the swelling and local pain.
A gradual decrease in exercise intensity and the application of controlled rhythmical movements will also assist in cooling the body as the transfer of blood flow to the skin will be maintained, which allows further heat loss. Also, reducing the amount of adrenaline left in the blood.
One of the major benefits of an active cool-down is that the ability to sleep is enhanced, crucial in ensuring that appropriate regeneration of the body can take place.
Cool downs also reduce the chance of dizziness or fainting, by the pooling of blood going towards the heart at the extremities.
Stretching is also an important part of the cool-down process, however it should be recognised that conducted alone it is not a legitimate way to cool-down. Generally speaking static stretches of 20-30 seconds repeated 2-3 times, three times per week have shown to enhance flexibility. Static stretching also helps muscles to relax, while realigning muscle fibres and re-establishing the athletes normal range of movement.
It should be noted that players should warm-up their muscles to optimum temperature prior to stretching. The major muscle groups to be stretched are; Quadriceps, Gastrocnemius, Soleus, Hamstrings, Adductors, and Back Extensors. Flexibility training is a fundamental and integral aspect of a football player’s development. By improving flexibility, the ability of the player to produce an effective movement in a game is significantly enhanced.
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