Match Fitness exertion & recovery

trg

Hello,

Hope this is the right forum.

My question relates to match fitness and more specifically recovery. From experience i know that when I dont play soccer match for months and then return and play the full 90 I get absolutely crippled with pain.

I'm aware that there is a fundemental problem to be expected when tearing straight into a game wiht no base fitness but i just said i'd ask if anyone has any magic forumula to lessen the pain incurred during the few days after the first match or two?

My knowledge in the area is very limited but i understand the pain is due to lactic acid build up, if this is right then what is the best way to disperse it ASAP?

Yours in good intentions!

TRG

Mellor

trg wrote: »

I'm aware that there is a fundemental problem to be expected when tearing straight into a game wiht no base fitness but i just said i'd ask if anyone has any magic forumula to lessen the pain incurred during the few days after the first match or two?

Stay fit between matches.
It might sound smart arsed but i'm serious. If you aren't fit for a full amtch then don't play.

Adequate calories/protein, contrast showers, ice bath etc may help either physically (or mentally). But the underlying problem is fitness.

My knowledge in the area is very limited but i understand the pain is due to lactic acid build up, if this is right then what is the best way to disperse it ASAP?

It's not due to lactic acid build up.

bah1011

I used really suffer after matches especially on soft ground no matter how fit I was.

My roustine usually is straight after the match do a warm down consisting of 10 minutes jogging and stretching. Then drink whey protein or eat chicken sandwhich.
Then i get into an ice bath for 2 minutes at a time with 30 second break in between. I do this 3 times. I have tried looking for research papers that explain best way to use ice baths but I havnt found anything. Main thing would be dont stay in too long and sink yourself down gently so as not to shock your body two much.

After that have a hot shower.
Over the next few days get plenty of rest, try not to drink alcohol and keep stretching and use a foam roller if you can.

Hanley

bah1011 wrote: »

I really suffer after matches especially on soft ground no matter how fit I am.

My roustine usually is straight after the match do a warm down consisting of 10 minutes jogging and stretching. Then drink whey protein or eat chicken sandwhich.
Then i get into an ice bath for 2 minutes at a time with 30 second break in between. I do this 3 times. I have tried looking for research papers that explain best way to use ice baths but I havnt found anything. Main thing would be dont stay in too long and sink yourself down gently so as not to shock your body two much.

After that have a hot shower.
Over the next few days get plenty of rest, try not to drink alcohol and keep stretching and use a foam roller if you can.

This is pretty good advice.

AFAIK the ice bath thing has been "disproven" but I always liked them.

bah1011

Mellor wrote: »

contrast showers, ice bath etc may help either physically (or mentally). .

Do you really think ice bath is more of a placebo effect?
I think the whole theory behind the physical effects of ice bath makes sence.

Really thought they worked. Never under estimate the placebo effect.

Hanley

bah1011 wrote: »

Do you really think ice bath is more of a placebo effect?
I think the whole theory behind the physical effects of ice bath make sense?

making sense and having a measureable effect don't always tie in.

I instinctively think it's more than placebo, but the research seems to suggest otherwise.

So - I honestly don't know. I wouldn't stop them because of what I'm saying tho for sure!

Mellor

bah1011 wrote: »

Do you really think ice bath is more of a placebo effect?
I think the whole theory behind the physical effects of ice bath makes sence.

Really thought they worked. Never under estimate the placebo effect.

Well that's what I said physically or mentally.
I honestly don't know its ifs one or the other or a combination of both.
Anecdotal evidence suggests its physical physical, research suggest mental

Ultimately, I don't think it matters which is it is, if they work for you do them.

nice_guy80

a bit of foam rolling before your stretches will help also

trg

Never heard of the foam rolling, googled it there, makes sense. Will give it a go.

Will give the ice bath a try as well, nothing to lose.

Mellor, if only fit people could play then most sparsely populated rural areas beset by emigration would not field a team at all meaning no games for even the fit lads, we are not elite athletes, I simply wish to reduce the after effect pending match fitness.

Thanks folks

J-Fit

Are you strong? If not, get strong. Stronger muscles are more resistant to fatigue and injury and your recovery is bound to be better long term. This is more a cumulative thing rather than an overnight solution but to me it's the most important element in the recovery process.

nice_guy80

J-Fit wrote: »

Are you strong? If not, get strong. Stronger muscles are more resistant to fatigue and injury and your recovery is bound to be better long term. This is more a cumulative thing rather than an overnight solution but to me it's the most important element in the recovery process.

not so much

For me, a proper foam rolling, stretching and mobility routine followed every day or second day and definitely before all exercise will help prevent a lot of soreness

as well as foam rolling and stretching afterwards
though again, bodies are different

Mellor

trg wrote: »

Mellor, if only fit people could play then most sparsely populated rural areas beset by emigration would not field a team at all meaning no games for even the fit lads, we are not elite athletes, I simply wish to reduce the after effect pending match fitness.

Whats that got to do with you staying fit between matches.
If anything, the fact that you'll almost definitely be starting regardless is a bigger reason to stay fit. Which was my first point.

I wasn't suggesting you don't paly at all. I said full amtch. Have you no subs. If not, then it returns to the first point. Staying fit will help the problem.

Foam rolling, ice baths etc are a benefit to everyone so do that on top too.

trg

Mellor wrote: »

trg wrote: »

Mellor, if only fit people could play then most sparsely populated rural areas beset by emigration would not field a team at all meaning no games for even the fit lads, we are not elite athletes, I simply wish to reduce the after effect pending match fitness.

Whats that got to do with you staying fit between matches.
If anything, the fact that you'll almost definitely be starting regardless is a bigger reason to stay fit. Which was my first point.

I wasn't suggesting you don't paly at all. I said full amtch. Have you no subs. If not, then it returns to the first point. Staying fit will help the problem.

Foam rolling, ice baths etc are a benefit to everyone so do that on top too.

To be fair I didn't specify that me playing the playing the match at all is unusual, I very seldom play, I love playing but am unable to commit to weekly schedule. Therefore there is no match fitness (fact not excuse) between games, when I did play regularly I was fit, though many teammates and opponents weren't.

No subs either.

Seeing all this written down it seems a miracle we managed a draw! Course as I alluded to our opponents were probably in the same boat.

trg

J-Fit wrote: »

Are you strong? If not, get strong. Stronger muscles are more resistant to fatigue and injury and your recovery is bound to be better long term. This is more a cumulative thing rather than an overnight solution but to me it's the most important element in the recovery process.

Definitley not strong,something I was aware of and trying to solve in evenings. Build wouldn't be too bad just need to dedicate time to converting little bit of belly & moobs to muscle.

Mellor

trg wrote: »

To be fair I didn't specify that me playing the playing the match at all is unusual, I very seldom play, I love playing but am unable to commit to weekly schedule.

Ah ok. In that case, if you can't make training regularly you could do your own stuff to keep fitness at a decent level. Running, cycling, weights etc. What ever you can fit into your schedule. Along with a decent diet would help with bit of belly & moobs.