All work and NO REST makes a bad recipe for an injury prone footballer. Talent alone is not enough to guarantee victory in the sporting arena especially in the tough work of being a semi-professional in non league. Sports people who strive for success must push their bodies and their minds to the limit. Some players cannot adapt and cope with the physical demands of training and quickly become exhausted. How we deal with that lies in one of the simplest and yet most neglected training principles. The word is called RECOVERY. So whoever recovers the fastest does the best. It is usually down to the player to decide which recovery strategy works for them. Players rely on their own experience and some advice from coaches. I always say `listen to your own body. ` In other words if you are feeling unwell then I do not recommend that you to train or play.
It is possible to set some ground rules and parameters that will enable players to tread the fine line between maximising their performance on the field while trying to avoid injury. People who like to keep fit love to train but in order for the body to adapt it must have a period of recovery. This is not a new idea. It has always been the cornerstone of everything coaches and players try to achieve.
Pre-season is usually the time to progressively overload the body to build up fitness. Too much too soon causes fatigue aches and pains and injury. Ironically if the training is insufficient to cause the required stress on the body then the body cannot adapt either. The real approach is to REST and then you then you approach the next training session fresh and can take your fitness towards the next level
SLEEP (8 hours is recommended) is one of the most important forms of rest which provides time for the player to adapt to the physical and mental demands of training. So not too many parties or as it is termed "burning of the candle at both ends."
NUTRITION. (Refuelling and Rehydration) there is a 45-minute window of opportunity after training and matches to eat and drink which will help to start the recovery process. Water, cordials or sports drinks are helpful as we dehydrate after sweat loss. Food which has a high content of carbohydrates and proteins (a 4-1 ratio) helps. That is why I am pleased that Leamington FC usually provides food for the players after training and home games.
COOLDOWN AND STRETCH. The `cool down` is a group of exercises performed immediately after training to provide a period of adjustment between exercise and rest. Its purpose is to improve muscular relaxation, reduce muscle soreness and bring the lungs back to rest. The stretching can help with flexibility while the body is still warm.
RECOVERY POOL WORK. A 20 minute recovery session in a swimming pool, the day afterwards, is ideal especially if it was a heavy training session or match. Being in water is an excellent environment for light to moderate exercise.
A View from the Treatment Room
For an increasing number of soccer players, the physio is vital part of their preparation for the game. They mend your body and sometimes even fix your head. They are not always listed in the matchday programmes (especially in the away fixtures) but without them countless players wouldn’t be listed either.
The evidence is there before your eyes. Week after week football is increasing in intensity, tackles are getting stronger, the pace is faster and all of this requires more time devoted to the gym and collective training. Although you get less contact injuries than Rugby League or Union , there can be a heavy toll on the soccer player. The players’ primary function the next day, especially if they are semi-professional or amateur is to limp back into work so they can pay the mortgage and bills. They do not have the luxury of rest and recovery after an evening game. Nevertheless, they are a precious commodity, doing what we cannot do anymore and that is to win matches on our behalf as supporters. Consequently they have a culture ingrained into their psyche of struggling to get back to action even if they are only half fit. Sometimes they have to admit that they are not capable of completing 90-minutes but will do all that they can to play in the more important games when not 100% fit.
Wear-and-tear injuries are becoming commonplace. This is leaving aside the inevitable knocks, minor or serious, that occurs during 90 minutes of all-or-nothing competition. Virtually every player has endured a period in his or her playing career when they spent less time on the field of play and more time on the treatment table. Why so? Just look at a video clip on “You Tube” of football matches from the 1970s and see how slow it was compared to today’s action where players do not close down players as quickly as they do now.
This is where the player’s medical minder has a dual mandate-repairing the injury while trying to ease their mental anguish. After being injured, a player can go through a range of emotions, particularly if they are slightly injury-prone or having an unlucky time being out of the team. There is a resentment at the fact that they may have the injury at a vital time of the season. Players need help in coping with that and physios can play a very important part being almost a counsellor at times because a player may get “down in the dumps” when missing games.
The physio will need to step in, to motivate the player to be proactive at the rehabilitation stage to get them right for the next game. Clearly, the personal touch is a key element. It goes without saying that expertise and strong hands go a long way too.
Mick Talbot (1st Team Physio)
Leamington Football Club, Warwickshire , England
