Recovery in ⚽️A THREAD! This season recovery has no doubtably had a significant impact on team success. Regular compliance with scientifically proven recovery strategies from an individual and team perspective can ➕vly impact physiological state and function
Whilst we look for the next novel strategy for⬆️recovery or we continuously spend⏲️examining that new monitoring tool to help us 'see where players are at'. We could be missing the point a little with basic methods. I for one am guilty of this!
So.. Let's look at the basics. Here is what I feel are the basics of recovery protocols in a pyramid form. Operating from the most to least important up the pyramid. How I look at each of these in isolation and as part of the overall recovery programme is outlined below... 
NUTRITION & HYDRATION 🥘🥛
Monitoring📈Regular food diaries, photographs, recalls, osmolality, BM
Guidelines 📚
1. 1.2 g.kg.h high GI carbohydrates for 4 h post game
2. ~30g protein immediately post and distributed intervals post game
3. Casein prior to 😴🛏️
Monitoring📈Regular food diaries, photographs, recalls, osmolality, BM
Guidelines 📚
1. 1.2 g.kg.h high GI carbohydrates for 4 h post game
2. ~30g protein immediately post and distributed intervals post game
3. Casein prior to 😴🛏️
SLEEP 😴🛏️
Monitoring📈Questionnaires, Technology (rings/ wristbands/ watches/ mattress toppers)
Guidelines 📚
1. Nutritional points 👆
2. 10 minute 40 degree 🚿 pre bed
3. Posture and support
4. Reduced blue light exposure 🕶️
Monitoring📈Questionnaires, Technology (rings/ wristbands/ watches/ mattress toppers)
Guidelines 📚
1. Nutritional points 👆
2. 10 minute 40 degree 🚿 pre bed
3. Posture and support
4. Reduced blue light exposure 🕶️
CWI/ WBC 🥶
Monitoring 📈Compliance chart, wellness questionnaires, CMJ, blood markers
Guidelines 📚
1. CWI 10-15 min at 10-15°C
2. WBC 3-4 min at ~110-140°C
3. CWI could be more beneficial in accelerating recovery 🤔💰
Monitoring 📈Compliance chart, wellness questionnaires, CMJ, blood markers
Guidelines 📚
1. CWI 10-15 min at 10-15°C
2. WBC 3-4 min at ~110-140°C
3. CWI could be more beneficial in accelerating recovery 🤔💰
COMPRESSION GARMENTS 👖
Monitoring 📈Compliance, wellness questionnaires, lifespan of garments
Guidelines 📚
1. Custom made can be more beneficial 📏
2. Long periods of wear are necessary ~24h
Monitoring 📈Compliance, wellness questionnaires, lifespan of garments
Guidelines 📚
1. Custom made can be more beneficial 📏
2. Long periods of wear are necessary ~24h
MYOFASCIAL RELEASE
Monitoring 📈 Compliance, Wellness Questionnaires, Soreness Area Record
Guidelines 📚 (limited research)
1. 20 minutes per day at alternating cadence
2. High-Intensity (Painful!!)
3. Hard Dense Rollers
Monitoring 📈 Compliance, Wellness Questionnaires, Soreness Area Record
Guidelines 📚 (limited research)
1. 20 minutes per day at alternating cadence
2. High-Intensity (Painful!!)
3. Hard Dense Rollers
MASSAGE 👏👐🦵
Monitoring 📈 Compliance, notes storage, wellness questionnaire
Guidelines/ Notes
1. Research is unclear on it's efficacy
2. Never underestimate the power of placebo 🧠
3. Perform prior to competition in congested periods for performance results 🤔
Monitoring 📈 Compliance, notes storage, wellness questionnaire
Guidelines/ Notes
1. Research is unclear on it's efficacy
2. Never underestimate the power of placebo 🧠
3. Perform prior to competition in congested periods for performance results 🤔
I hope that this thread will create some debate and please if people have found some protocols not to work or better than others then send a reply. For further reading see below..
pubmed.ncbi.nlm.nih.gov/23046224/
pubmed.ncbi.nlm.nih.gov/28919844/
pubmed.ncbi.nlm.nih.gov/26275673/
pubmed.ncbi.nlm.nih.gov/26744335/
pubmed.ncbi.nlm.nih.gov/23046224/
pubmed.ncbi.nlm.nih.gov/28919844/
pubmed.ncbi.nlm.nih.gov/26275673/
pubmed.ncbi.nlm.nih.gov/26744335/
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