11. Fatigue
Professional soccer players are exposed to
demanding competition schedules and can be easily
exposed to 70 games in a single competitive season
(King and Duffield, 2009).
12. Effects of match play
Playing competitive soccer involves eccentric work,
particularly during competition, resulting in varying
levels of exercise-induced muscle damage (EIMD).
This EIMD is characterized by delayed-onset muscle
soreness (DOMS) (Impellizzeri et al., 2008),
decreased muscle function (Jakeman et al., 2009),
impaired performance (Reilly and Ekblom, 2005),
and increased perceived fatigue (Twist and Eston,
2009).
14. Recovery strategies
Although the recovery process is initiated
automatically, it can be assisted by appropriate
recovery strategies.
The capacity to recover from training and
competition is therefore an important determinant
in soccer performance (Kellmann, 2002; Odetoyinbo
et al., 2009).
17. Recovery between high-intensity efforts
In conclusion, it seems better to recover passively
between intensive bouts during a match, but the
recommendation that players should walk or stand
still during and following bouts of repeated sprinting
needs to be coordinated with tactical windows of
opportunity.
18. Recovery post-match
Several studies have demonstrated that it takes more
than 72 hours to reach prematch values for physical
performance and normalize muscle damage and
inflammation (Andersson et al., 2008).
The magnitude of match-induced fatigue, extrinsic
factors (e.g., match result, quality of the opponent,
match location, playing surface, environmental
conditions) and/or intrinsic factors (e.g., training
status, age, sex, muscle fiber typology), could
influence the time course of recovery (Nédélec et al.
2012).
20. Timing of recovery
Recovery commences immediately after the match by
using nutritional strategies to replenish glycogen stores
and drinking water or carbohydrate beverages to restore
fluid balance. With the next competitive match 3–7 days
away, a recovery training session is often planned the
next day as well. It is still unclear whether immediate
post-match recovery offers additional benefits when
compared to a traditional next-day recovery.
Is it really necessary to start active recovery sessions
immediately after the game, or can this wait until the
next day?
21. Post match recovery
Dawson and colleagues (2005) investigated four types of immediate post-match
recoveries:
1. Control (i.e., no proactive recovery): The players were instructed to perform no
recovery procedures other than eating (fruit), drinking (water and soft drinks), and
showering.
2. Stretching: The players were led through 15 minutes of gentle static stretching
of the legs and back, involving two or three reps of 30s-held stretches across several
muscle groups and joints.
3. Pool walking: The players were taken through 15 minutes of easy walking
(moving forwards, backwards and sideways) in the shallow end of a 28°C
swimming pool.
4. Hot/Cold cycling: The players alternated between standing in a hot (~ 45°C)
shower for two minutes and standing waist deep in icy water (~12°C) for one
minute, repeated until five hot and four cold exposures had been completed.
Additional ice was added to the cold water as required to maintain a constant
temperature.
The authors concluded that performing any form of immediate post-match recovery
did not significantly enhance the recovery of muscle soreness, flexibility and power
within the first 48 hours following a game when compared to just performing a
“next-day” recovery training session.
22. Recovery between mid-week matches
The recovery time between two matches in a week
seems sufficient to maintain levels of physical
performance, but it is not long enough to maintain a
low injury rate. Adequate recovery strategies are
necessary to maintain a low injury rate among soccer
players during periods of congested match fixtures
(Dupont, 2010).
23. Am J Sports Med 2010 38: 1752 originally published online April 16, 2010
Gregory Dupont, Mathieu Nedelec, Alan McCall, Derek McCormack, Serge Berthoin and Ulrik Wisløff
Effect of 2 Soccer Matches in a Week on Physical Performance and Injury Rate
24. Active recovery
Active recovery (Baldari et al., 2004; Tessitore et al.,
2007):
• reduces muscle soreness (Reilly, 1998)
• increases muscle-damage recovery (Gill et al., 2006)
• prevents venous pooling in the muscles after maximal effort
• restores metabolic perturbations (Bangsbo et al., 1994;
Bogdanis et al., 1996)
• increases lactate clearance. (Maximum clearance occurred at
active recovery close to the lactate threshold (Menzies et al.,
2010). However, for team sports like soccer, lactate removal is
not a determining factor, as matches are generally 3–9 days
apart.)
25. Running activities
Running activities followed by static stretching could
reduce delayed onset muscle soreness. However, the
research is inconclusive about the effects of lowintensity running exercises on recovery.
26. Pool sessions
Exercising in water has been suggested by some
researchers (Dowzer and Reilly, 1998; Oda et al.,
1999; Suzuki et al., 2004).
The advantages of running in water (aquajogging or
deep-water running) over normal running are
numerous:
• It avoids excessive eccentric actions, especially in deep water.
• It naturally massages the muscles (via the water turbulence).
• It reduces mechanical load on the joints.
• It aids recovery from musculoskeletal fatigue.
• It increases the physiological and psychological indices of
relaxation.
27. Neuromuscular fatigue and recovery in elite female soccer: effects of active recovery
Andersson, Helena ; Raastad, Truls ; Nilsson, Johnny ; Paulsen, Gøran ; Garthe, Ina ; Kadi, Fawzi
Medicine and science in sports and exercise, 2008, Vol.40(2), pp.372-80
28. Neuromuscular fatigue and recovery in elite female soccer: effects of active recovery
Andersson, Helena ; Raastad, Truls ; Nilsson, Johnny ; Paulsen, Gøran ; Garthe, Ina ; Kadi, Fawzi
Medicine and science in sports and exercise, 2008, Vol.40(2), pp.372-80
30. Stretching
Sometimes recommended as a recovery strategy in order
to prevent delayed onset muscle soreness and improve
range of motion.
Contradicted findings were published by Wessel and
Wan (1994) who found that stretching before or after
exercise did not improve DOMS.
Coaches should be careful in applying stretching after
intensive training or match play. This causes exerciseinduced muscle damage, and post-exercise stretching can
potentially cause further trauma.
In conclusion, serious stretching after an intensive
training or game is contraindicated for recovery.
32. Cold-water immersion (CWI)
These are the possible mechanisms of post-exercise
cooling:
It reduces pain and swelling, having an anti-inflammatory effect and
reducing the potential for DOMS.
It causes vaso-constriction, which increases blood flow and
metabolic transportation post-exercise.
Additionally, CWI may decrease nerve transmission speed (Wilcock,
2006) and alter the receptor threshold, leading to decreased pain
perception.
There may also be a psychological mechanism whereby the body feels
more “awake” and perceives a reduced sensation of fatigue after
exercise (Cochrane, 2004).
Based on the available literature, the recommendation is
for a whole-body immersion lasting 10–20 minutes in a
water temperature of 10–15°C (Halson, 2011).
34. Compression garments
Various research has suggested that CGs:
increase the removal of cellular debris,
moderate the formation of oedema associated with EIMD,
attenuate muscle oscillation,
change sub-maximal oxygen usage during exercise,
alleviate swelling, and
reduce perceived muscle soreness during post-exercise recovery
offer mechanical support (dynamic casting effect) to the muscle,
allowing faster recovery following damaging exercise (Kraemer et al.,
2001).
In conclusion, wearing CGs might support recovery and reduce DOMS,
and no detrimental effects have been reported. Players could be
encouraged to use compression socks during recovery or taper,
particularly when travelling by car or plane.
35. Sleep
Research speculates that sleep supports improvements in
sport performance, because during phases of deep sleep,
growth hormone is released.
Sleep deprivation:
• reduces the ability to store glycogen
• reduces decision-making quality and reflexes
• increases stress hormones (cortisol)
• negatively affects recovery. (Skein et al. (2013) examined the effects of
overnight sleep deprivation on recovery following competitive rugby
league matches. They found that sleep deprivation negatively affects
recovery, specifically impairing CMJ distance and cognitive function.)
• lowers levels of growth hormone needed to help repair the body
36. Recommendations for females aged 18+ and
males aged 19+ (Samuels, 2008)
Ensure a comfortable sleep environment when travelling and
competing.
Monitor for competition stress and anxiety insomnia.
Observe sleep to identify sleep disorders.
Maintain a regular sleeping and napping routine.
Monitor for a delayed sleep phase, such as difficulty falling asleep
and waking up for school.
Get early-morning light exposure for 30 minutes daily.
Maintain reliable nutrition routines. Breakfast is the most
important meal of the day.
Focus on reducing sleep debt. Get 56–70 hours of sleep per week.
Do not train if unrested and sleep deprived.
Avoid technology (e.g., PCs, smartphones, tablets) before bed.
37. Psychological strategies
In this regard, the athlete has been described as a
“psychosocio-physiological entity” (Kenttä and
Hassmén, 2002).
Venter (2012) investigated the perceptions of team
athletes on the importance of recovery modalities.
The results from this study demonstrated that team
players do perceive psychosocial aspects to be among
the most important recovery modalities.
39. Psychological strategies
Organize a debriefing after each game.
Set realistic goals.
Social networks can help players deal with the problems, disappointments, joys and
stresses of life (Quinn and Fallon, 1999).
Appoint players carefully for media demands and sponsor needs.
Reframe goals if long-term goals look difficult to reach.
Give players space to develop effective pre- and post-match strategies.
Social support may increase performance (Freeman and Rees, 2008).
Try to protect players from the negative impact of stressors (Botterill and Wilson,
2002; Rees and Hardy, 2004).
Encourage players to create a playlist of music they enjoy that generates a range of
moods and atmospheres so as to produce a stimulating or calming effect (Calder,
2000).
Do not force players into post-match recovery strategies that are perceived as
stressful.
Encourage friends and teammates to provide listening and emotional support;
challenge evaluation of attitudes, values and feelings; express appreciation; and
motivate other players to greater excitement and involvement (Barefield and
McCallister, 1997).
40. Massage
There is limited scientific evidence showing that massage might
assist in recovery strategies (Monedero and Donne, 2000).
Recent research by Jakeman et al. (2010) reported that a combined
treatment of a 30-minute manual massage and a 12-hour lowerlimb compression significantly decreased perceived soreness at 48
and 72 hours after plyometric exercise when compared to passive
recovery or compression alone. This was confirmed by Hilbert et al.
(2003) when they reported moderated muscle-soreness ratings 48
hours after exercise when a massage was administered 2 hours after
eccentric exercise.
Massage should be carefully administered after intensive training or
match play, since massage can possibly counter the natural recovery
process of the body. Some researchers even suggest that a massage
should not be applied after training or a match because postexercise massage could cause further trauma when training or
match play has caused EIMD (Barnett, 2006).
Finally , it seems that the training level of the therapist affects the
effectiveness of massage (Moraska, 2007).
41. Recommendations:
Replenish glycogen stores immediately after a match (intake of
carbohydrates). (Metabolic window)
Consume proteins to assist muscle regeneration.
Don’t drink alcohol before or after a match.
Warm up properly, because this will decrease post-match
DOMS.
Restore fluid balance.
Do not use massage immediately after the match
Replenish electrolytes.
Sleep a minimum of 10 hours for each of the two days following
a match (sleep extension).
42. Recommendations:
Take a daily nap of 25 minutes after lunch (between 1pm and 4pm).
Avoid any eccentric work in the two days following the match.
Avoid explosive actions, such as sprinting or shooting drills, in the 48 hours
after a match.
Organize a debriefing and set realistic goals after the match.
Organize whole-body, cold-water immersion lasting 10–20 minutes at a
water temperature of 10–15°C. (This may be after the game or the day
after.)
Avoid stressful situations.
Customize recovery and don’t oblige players to participate in recovery
strategies that could be perceived as stressful.
Explain the use of the recovery strategies.
Focus on mental recovery after the game.
43. Take home lesson
Recovery = manipulating the autonomic nervous
system -> stimulating parasympathetic dominance
Reduce psychosocio-physiological stress
