RECOVERY & REGENERATION TOOLS

🪫🪫🔜🔜🔋🔋

1️⃣ Recovery & Regeneration Points System (Kentta & Hassmen, 1999) used at the Saudi Arabia Futsal National Team 🇸🇦

2️⃣ Post Match Recovery Menu (slightly modified) (Aceña, 2022)

3️⃣ Arsenal FC 150 Point Recovery (Power, 2022)

FITNESS TESTS & HYDRATION STATUS TO MONITOR THE FATIGUE IN INTERNATIONAL FUTSAL PLAYERS

Happy to see our paper "Fitness tests & hydration status to monitor the fatigue in international futsal players" published in the February-March issue of TRANCES: Revista de Transmisión Conocimiento Educativo y de la Salud. 

FULL ACCESS TO THE PAPER HERE!

Berdejo-del-Fresno, D. (2023). Tests físicos y estado de hidratación para monitorizar la fatiga en jugadores internacionales de futsal. Trances, 15(2):81-100

INJURY PREVENTION IN THE WORLD'S BEST SPORT: FUTSAL

Tremendous honour to collaborate with Global Sport Care YouTube Channel hosted by Dr Markus Laupheimer from Swiss Sport Care covering futsal, injuries, & prevention. Interview brought up great memories!

Below you can see some slides from the interview.

Full PDF from the presentation can be downloaded completely free from HERE!

Also, to watch the interview simply click here or watch below.

FITNESS & INJURY PREVENTION RESOURCES

Note: most of the resources below are published on the book: Coaching children in & though futsal: a parents/coach guide (Bryant & Berdejo-del-Fresno, 2018) that you can download for free following the next link: HERE!

STRETCHING EXERCISES

CORE STABILITY EXERCISES

FOAM ROLLER PROTOCOL

  

ASKLING L-PROTOCOL

PROPRIOCEPTION PROTOCOL

INTERVAL TRAINING & HIIT SESSIONS

STRENGTH ROUTINE

Note: most of the resources above are published on the book: Coaching children in & though futsal: a parents/coach guide (Bryant & Berdejo-del-Fresno, 2018) that you can download for free following the next link: HERE!

ACUPUNCTURE & DRY NEEDLING IN SPORT AND COMMON DISORDERS REVIEW

I am very glad to announce that my friend Alex Huntly has published his first ever paper in an International Journal. The article is a fantastic review about the use of acupuncture and dry needling in sport and common conditions. The paper has been published in the American Journal of Sports Science and Medicine.

Abstract

There is an evidence base of varying strength for the use of acupuncture in conditions, such as chronic low back pain, myofascial trigger point, osteoarthritis, pain relief, performance enhancement and respiratory disorders. The aim of this study was to review the evidence base of acupuncture for common conditions that occur in sport. A literature review of how acupuncture works and what it can treat was performed. Evidence for each condition was critically appraised. There are significant differences in the perceived effectiveness of acupuncture for different conditions and mechanisms. Chronic low back pain, myofascial trigger point, acute low back pain and osteoarthritis were perceived to be effective. All of the reviewed mechanisms of acupuncture were perceived more effective than Chinese meridian. Those conditions that were rated as less effective generally had less supporting evidence or were not relevant to sporting populations.

Keywords: trigger point, low back pain, traditional chinese medicine.

The whole reference of the article is as follows:

- Huntly, A. & Berdejo-del-Fresno, D.  (2014). A Review of the Scientific Evidence for Acupuncture and Dry Needling Compared in Common Sporting Conditions and Medical Disorders. American Journal of Sports Science and Medicine, 2(5), 181-189.

To download the paper in pdf format click here. 

Congratulations Alex!

AJSSM SPECIAL ISSUE: A REVIEW ABOUT FUTSAL-PUBLISHED

About 9-10 months ago I was appointed Chief Guest Editor for a Special Issue in the American Journal of Sports Science and Medicine. This morning the Special Issue has been published and I am glad to announce that all the articles can be downloaded from the following link.

The issue has the following papers:

1. Editorial
2. Analysis of the conducts of elite futsal goalkeeper in the different situations of the game.
3. Recovery & regeneration behaviours in elite English futsal players.
4. Questionnaire: Loss of entertainment in Spanish futsal (PEFSE)-Results Analisys.
5. Hydration habits of elite futsal players during official matches: defenders and forwards.
6. A retrospective study of the Yo-Yo IE2 test: can it be used to differentiate between different levels of futsal referees?
7. Heart rate variations in an elite futsal player after twelve years of maximum performance.
8. A pilot study of the physiological demands of futsal referees engaged in international friendly matches.
9. A systematic review of futsal literature.
10. Is futsal kicking off in England? A baseline participation study of futsal.

Finally, I would like to thank all the authors for their contributions and hard work to compile this special issue. Especially, I would to acknowledge my two Guest Editors and friends: Dr. A. Tessitore and Dr. A. J. Lara-Sánchez for their help in the edition of this issue.

RESVERATROL: A REVIEW OF BASIC SCIENCE

The Journal of Sport and Health Research has just published another scientific paper. This time the paper is a basic review about resveratrol.

• Laupheimer, M. W.; Perry, M.; Malliaris, P.; Berdejo-del-Fresno, D.; Maffulli, N.; Hemmings, S. (2013). Resveratrol: A review of basic science and potencial indications in sports and exercise medicine. Journal of Sport and Health Research. 5(3):237-250.

ABSTRACT

Objectives: To systematically review the literature to identify possible indications for Resveratrol in sports and exercise medicine and suggest future avenues of research.

Methods: Literature was identified, selected and appraised with the methods of a systemic review. Potentially relevant publications to answer the research question were identified by searching the following databases: PubMed, Cochrane Library, Google Scholar and Ovid.

Results: Originally 962 articles were identified, of which five were found to be appropriate for inclusion in the review. 4 of them were experimental animal studies with in-vivo and ex-vivo analysis and one was a double-blind, placebo controlled cross-over study with human subjects. 3of the four animal studies showed an endurance enhancement of the mice treated with Resveratrol. All of the animal studies showed basic changes to support the hypothesis of a possible performance enhancement due to cellular changes and possible additional improvement of effects of exercise combined with Resveratrol treatment.

Conclusion: Resveratrol as a food supplement in sports and exercise medicine has not received much attention, despite strong basic scientific evidence that this substance could have multiple indications related to high performance sports as well as enhancement of the health benefits of exercise for the general population.

Keywords: Performance, health benefits, humans, fat burning.

THE BENEFITS OF MASSAGE FOR SPORTS INJURIES

Today we have a guest post by Virginia Cunningham. She is a freelance writer in Southern California who specializes in health topics. She enjoys getting a massage after an injury, and finds the results to be very effective.

Playing a sport on a regular basis is an incredibly effective way to get your exercise. In fact, many people find it much more beneficial than doing exercises like jogging or going to the gym – especially individuals that can’t seem to find the motivation for pure exercise.

While sports are great for staying in shape, they can unfortunately result in injuries. Most sports-related injuries are relatively minor, but they are be painful and sometimes result in missing regular, day-to-day activities.

To counteract some of the pain from sports injuries and help you get up and moving around again, massage is a particularly beneficial treatment, especially when combined with conventional medicinal techniques and other therapies and pain management techniques.

Massage Improves Flexibility

Muscles that get used frequently via sports often become less able to relax, even as they are growing stronger and more effective. Unfortunately, this is problematic for some people when injuries occur, as decreased flexibility can make muscle soreness worse.

Massage therapy – even basic types of massage like Swedish massage – can help to improve your flexibility. In the short term, improved flexibility can result in less pain and a reduced chance that you’ll injure yourself further while performing simple daily tasks, still with an injury.

Improving your muscles’ flexibility also decreases the likelihood that you’ll get injured once you return to the sport of your choice after your injury heals.

Massage Reduces Scar Tissue

When it comes to sports injuries, deep tissue massage is often the most beneficial type of treatment for muscle-related injuries. While some people may find deep tissue massage uncomfortable, particularly when they have an injury, deep tissue massage loosens muscles and actually breaks down the formation of scar tissue that tends to make getting injured again much easier.

The discomfort that many people feel after getting a deep tissue massage will also subside in about 24 hours or so as well. After that, most report that their muscle injuries feel much better during the healing process.

Massage Increases Circulation

Injured muscles commonly feel tight, which alters the way people move when they’re injured. Unfortunately, that can actually result in further pain and injuries – even when you’re already injured.

However, massage can improve oxygen circulation and blood flow in the body, making the muscles feel less tight and constricted after exercise or when injured. Improved circulation also helps your body wash away waste products that can cause muscle pain and make healing even more difficult for your body. 

In many cases, getting a massage when you have an injury actually feels good. In fact, some people even enjoy deep tissue massage.

If actually feeling better isn’t enough reason to seek out a massage when you’re injured, the fact that you’re less likely to reinjure yourself, or make your injury worse, should be.

Talk to your doctor and massage practitioner about what type of massage could be most beneficial for you. Most of the time there is a particular massage which targets your injury and is most effective for healing and recovery.

SPORT RECOVERY METHODS

Dr Makus W Laupheimer from mskclinic.co.uk has just published one of my little pieces about recovery in sport. If you would like to read it just go to his website or click here. Also, you can read the article below:

It does not matter, if you are an elite athlete or if you just practice sport for fan or to keep fit and healthy yourself, recovery is a key factor. In fact, recovery is as important as training. To be able to perform, avoid injuries and do not burn out, everyone who practices sport has to be able to regenerate and recover. Some of the methods or ways that we use with our players and athletes will be shown in this post:

1) Sleep: Sleep is one of the most important aspects to recover. The science has shown that with a proper sleep tennis players get a 42% boost in hitting acuracy during depth drills, sleep extension provides swimmers a 17% improvement in reaction time off the starting block, sleep improves split-second decision making ability by 4.3%, american football players drop 0.1 seconds off their 40-yard dash times by sleeping more, and a 20-30 minutes power nap improves alertness by 100%.

On the contrary, the scientific studies has also shown that a chronic sleep loss can lead to a 30-40% reduction in glucose metabolism and an 11% reduction in time to exhaustion, 2 days of sleep restriction can lead to a 3x increase in lapses of attention and reactivity, the maximum bench press drops 20 lbs after 4 days of restricted sleep and perceived exertion increases 17-19% after 30 hours without sleep.

Therefore, with all the scientific evidence athletes should schedule proper recovery time and sleep to ensure optimum performance. Athletes will recover better from injuries if they sleep well and the choice of mattress is paramount for comfort and support. Not all mattresses will meet up to the demands as an aid to recovery. But a Falcon Sport Mattress has been designed with those needs and requirements in mind to help you get a deep sleep providing recovery and regeneration necessary to perform consistently at a high level.

2) Nutrition: Refuelling within an hour after training should be the priority for any athlete. You should try to take carbohydrate together with proteins. Your aim should be to a take a shake before even going into the shower. Vitamins and proteins are very important as well. Therefore, the sooner these are replaced the better.

3) Stretching: A stretching protocol as a part of your cool-down routine should be essential. The science has shown the stretching reduces muscle soreness and thightness. A stretching protocol as a part of a daily routine has been shown to also have performance improvements.

4) Foam rolling: A foam roller should never miss in your training venue or home. A foam rolling protocol after the stretching protocol should be performed in all your cool-downs. Foam rolling is a self-myofascial release tecnique that is used to inhibit overactive muscles. This form of stretching utilises the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle. You should roll the foam roller under each muscle group until an tender area is found, and maintaining pressure on the tender areas (known as trigger points) for 30 to 60 seconds.

5) Contrast water therapy or contrast baths: They are a form of treatment where a limb is immersed in cold/ice water followed by the immediate immersion in warm water. The protocol is repetead several times, always alternating cold and hot. The theory behind this method is that cold water causes vasoconstriction while the warm water causes vasodilation. Alternating, hot and cold, lymph vessels dilate and contract to essentially “pump” and move stagnant fluid and waste out of the area. This positively effetcs the inflamation process, which is the body’s primary mechanism for healing damaged tissue. Professional athletes are using the state-of-the-art technology to improve their recovery. CryoSpas CET is a device used in professional sport enviroment based in the contrast water therapy. They recommend to set a temperature of 8-9º and perform the following protocol: 4 minutes in cold water, then 2 minutes hot water shower, and finally 4 minutes cold.

6) Compression clothing: Compression garments are pieces of clothing such as socks, pantyhose, sleeves, etc., that provide support that is especially useful for people who have to stand for long periods, or people with poor circulation. Compression garments worn on the legs can help prevent deep vein thrombosis and reduce swelling, especially while traveling. Compression sportswear are also worn by some athletes during exercise and post-exercise to ease muscle stiffness and quicken recovery time. Duffield & Portus (2007) found lower 24 hours post-exercise CK values and lower 24 hours post-exercise ratings of muscle soreness when wearing compression garments in cricket players. Based in the same principle, a device originally designed for people with deep vein thrombosis has been shown as an effective method to recover quicker and reduce delayed onset muscle soreness (DOMS) within 24 hours. The device (FireFly Recovery) uses electrical impulses to improve blood circulation. An increase in blood flow and velocity in the muscles of the lower legs allows oxygen to reach the muscle to remove the waste products more efficiently.

7) Massage: What to say about massage! Everyone knows that a good massage will improve our muscles recovery, aid in the healing process, decrease muscle reflex activity, inhibit motor-neuron excitability, and promote relaxation and well-being. If you are an amateur sportman training every day, I would recommend you to receive a massage every 6 weeks. If you are struggling financially, although it is not the same, a good session of foam rolling can be an acceptable substitute.

8) NormaTec Recovery: This device is a new tool to improve recovery used (due to its price) in high performance athletes and teams. Basically, the device uses the concept of applying external compression to aid the body with its normal circulatory processes. NormaTec Recovery features Sequential Pulse Technology. This technology is divided into 6 phases starting the pulsing in zone one (foot) and finishing in zone 5 (thigh). When one zone is under the pressure the other zone releases. This dynamic compression strategy mimics normal physiology.

FOOTPRINT MODIFICATIONS IN FUTSAL & HOCKEY FEMALE PLAYERS

The article “Footprint modifications according to the physical activity practised” has been published today in the International Journal of Medicine and Science of Physical Activity and Sport (Revista Internacional de Medicina y Ciencias de la Actividad Física y el Deporte). The paper has two versions: Spanish and English. Its whole reference and English version is as follows:

• Berdejo-del-Fresno, D.; Lara Sánchez, A.J.; Martínez-López, E.J.; Cachón Zagalaz, J. and Lara Diéguez, S. (2013). Alteraciones de la huella plantar en función de la actividad física realizada / Footprint modifications according to the physical activity practised. Revista Internacional de Medicina y Ciencias de la Actividad Física y el Deporte vol. 13 (49):19-39.

 ABSTRACT

Hernández Corvo Method (1989)

The aim of this paper was (1) to describe the characteristics of the footprint of three groups of women that practise different levels and types of physical activity (sedentary group, elite futsal players and elite hockey players) and (2) to analyse the modifications suffered by their footprints after an intervention period characterised by the sport discipline that they practise. 33 women participated in this study - age: 22.6 ± 3.0, weight: 62.2 ± 7.5 kg, and height: 165.0 ± 5.9 cm -. Five measurements were performed to analyse their type of foot: the Hernández Corvo method, arch index, footprint area, manual measure of navicular height, and tibial-calcaneal angle. These measurements were made twice: at the beginning of the pre-season and at the end of it. According to the Hernández Corvo method, the results showed modifications in the hockey players’ footprint, which also tended to flatten. The futsal players only presented modifications in one foot. Sedentary women did not show any footprint modifications. Therefore, this study has proved that continued physical activity causes footprint modifications in those who practise it.

KEY WORDS: photopodogram, arch index, Hernández Corvo method, women futsal, women hockey. 

HIGH VOLUME INJECTIONS

Hi Guys!

Dr Markus W. Laupheimer.

Here is Markus I am the Doc for the England Futsal Team and I worked with Daniel since few years now and he asked me to write a few lines for the readers of “Simply Sport”.

If you want to know about me, here you have my profile:

http://mskclinic.co.uk/about.html.

One of my interests are Tendons, for this reason I thought that I will start with a few lines on tendons. Most tendon problems you get, especially playing futsal are achilles or patella tendon problems. These can be often chronic and quite difficult to treat. Symptoms can be pain after exercise and morning stiffness.

Ultrasound analysis and injections under way.

Ultrasound image with the Achilles Tendon and a needle.

To establish a diagnosis you need an Ultrasound. Establishing the diagnosis is most important as you can then start a special rehab programme. Next to the rehab programme I offer a form of injection called “high volume injection” in my clinic. This is a form of injection which should “strip” away unwanted blood vesseles around your tendon, some people also say it loosens adhesions. Therefore, my advice is if you have any tendon problem see someone who knows about these problems as there are several therapies which could help! Which would mean you can take control and improve your physical performance and get back to full health. That’s all for now guys.

Markus

www.mskclinic.co.uk

www.mskpraxis.ch

Keywords: Knee pain, achilles tendon pain, patella tendon pain, high volume injections, ultrasound.

Reference:

Chan O, O’Dowd D, Padhiar N, Morrissey D, King J, Jalan R, et al. High volume image guided injections in chronic Achilles tendinopathy. Disabil Rehabil 2008;30(20):1697–708.