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... Image

Monitoring📈Regular food diaries, photographs, recalls, osmolality, BM

Guidelines 📚

1. 1.2 high GI carbohydrates for 4 h post game
2. ~30g protein immediately post and distributed intervals post game
3. Casein prior to 😴🛏️

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 📈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, 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, Soreness Area Record

Guidelines 📚 (limited research)

1. 20 minutes per day at alternating cadence
2. High-Intensity (Painful!!)
3. Hard Dense Rollers

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..

• • •

Missing some Tweet in this thread? You can try to force a refresh

Keep Current with Liam Anderson PhD

Liam Anderson PhD Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!


Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

Did Thread Reader help you today?

Support us! We are indie developers!

This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!

Follow Us on Twitter!