Robin Thorpe Performance Recovery WC 2018 - Mexico National Team Players Spanish (1).pdf

Protocolos de Rendimiento

1. FATIGUE AND RECOVERY MANAGEMENT

FATIGA Y RECUPERACION
DR ROBIN THORPE

2. In the beginning...
“We need to recover
the players quicker”

3. MARGINAL GAINS

4. POR QUE RECUPERACION..?

5. MUSCLE FATIGUE COGNITIVE/
MENTAL
FATIGUE
Staleness/Burnout
CENTRAL FATIGUE
Reduced Central Drive
ANS alterations

DEHYDRATION/
HYPERTHERMIA

Neuromuscular fatigue

Mechanical damage


Metabolic

Energy utilisation
Acidosis
Potassium accumulation

NEW Demands
and Fatigue
Muscle Soreness
Dolor muscular


Heavy/Tired legs
Piernas cansadas

6. 6
FATIGUE ACCUMULATION
CONTEMPORARY DEMANDS
9 Matches
30-days
3.3 Days/Match
11/12-month Season

7. THE RESPONSE TO LOAD/STRESS
7
ONE SIZE DOES NOT FIT ALL
≡ TLEXTERNAL +
AGE
GENETICS
CONDITIONING
ENVIRONMENTAL
SOCIAL
MOOD
RECOVERY
NUTRITION
SLEEP
INJURY HISTORY
ILLNESS
ACCUMALTIVE TL
PHASE OF SEASON
An individual
response
RESPONSE

8. 8
ENHANCING RECOVERY
WHICH METHODS?
MEDITATION
RECOVERY
HOT WATER
HYDROTHERAPY
MASSAGE
COLD WATER
STRETCHING
FOAM ROLLING
COMPRESSIOM
SMFR
MANIPS
DRY NEEDLING
SLEEP
MAN
THERAPY
TRAINING
CYCLING
NUTRITION
SLEEP
ELECTRICAL
STIM
AEROBIC
RESISTANCE
TRAINING
CONTRAST
THERAPY
NORMATEC
ROM
STRETCH
BANDS
SWIMMING
IV
CUPPING

BUT WHAT ACTUALLY
WORKS..?
QUE FUNCIONA REALMENTE?

9. RECOVERY INTERVENTIONS
9
WHICH ONE?
MUSCLE SORENESS/DOLOR
MUSCULAR
JOINT/TENDON SORENESS/DOLOR
TENDONES
HAEMATOMA/SANGRADO INTERNO
HEAVY LEGS/PIERNAS PESADAS
PERCEIVED FATIGUE/CANSANCIO
TIREDNESS/CANSANCIO
STIFF/DURO
NEURAL PAIN/DOLOR PUNSANTE
LACK OF SLEEP/FALTA DE SUENO
CONCUSSION/CONCUSION

1RECOVERY
INTERVENTION
/METODO..?

10. 10
DOLOR O PIERNAS CANSADAS
TYPE OF FATIGUE - #2
MUSCLE SORENESS
DOLOR MUSCULAR
HEAVY OR TIRED
LEGS
PIERNAS
CANSADAS

11. Recovery method
Heavy or tired
legs/body
Muscle Soreness Combination
Nutrition

Sleep

Active aerobic

Active resistance

Stretching

Self-myofascial
releases (SMR)

Massage

Active hydro

Cold-water immersion
(CWI)

Sequential Pneumatic
Compression

Compression
Garments

11
MATCHING THE STRESS
AND INTERVENTION
•MATCH INTERVENTION
WITH SYMPTOM
•SLEEP AND NUTRITION
ARE FUNDAMENTAL
•EDUCATION
•PLACEBO
•PRACTITIONER GUIDED,
SELF-MANAGING ATHLETE
IN AND OUT OF THE
TRAINING GROUND

12. 12
TIMELINE
RECOVERY
MATCH/TRAINING

SLEEP
NUTRITION
COMPRESSION
COLD WATER
NORMATEC
TIME 0 HR ~6 HR ~12 HR 24 + HR
POOL MOBILITY
FOAM ROLLING/STRETCHING
MASSAGE
ACTIVE RECOVERY

13. 13
IMMEDIATE RECOVERY
POST MATCH RECOVERY
Protein + Carbohydrate

14. SLEEP

15. 15
“I can’t sleep
after matches”
“But it’s only
sleep”
“It’s OK, I
don’t
need
sleep”

16. 16
WHY IS IT IMPORTANT..?
SLEEP
FUNDAMENTAL TO HUMAN HEALTH
NERVOUS AND METABOLIC COST OF WAKING STATE
Increase in human growth hormone
Consolidation of motor skill learning/memory

5 STAGES OF SLEEP (1-4 AND REM) - ~90-MIN CYCLES
S1 – Light sleep (muscle activity reduces)
S2 – Heart rate and core temperature reduces
S3 – Deep sleep (brain activity reduces)
S4 – Very deep sleep (rhythmic breathing)
REM – Increase in brain waves, heart rate and breathing

REDUCED SLEEP FOLLOWING
COMPETITION/TRAINING MAY…

Reduce recovery
•Inhibit glycogen re-synthesis
•Reduce immune function
•Reduce rate of muscle damage
repair
•Increase cognitive/mental fatigue
•Increase perceptual effort
•Increase risk of INJURY

PERFORMANCE…

18. HOT SHOWER BEFORE BED

IMPROVE SLEEP AROUND COMPETITION/PERFORMANCE
SLEEP HYGIENE
TEMPERATURE ~19°C (COOL)
DARK/SOUND
CONSISTENCY
MATTRESS – RUSSIA MUFC COLCHON
PREPARATION
‘STORE SLEEP’ – 1-3 DAYS
CHERRY JUICE




Avoid
•Alcohol
•Caffeine
•Large amounts of fluids
before bed
•Electronic devices

SLEEP
SIMPLE TIPS

19. Source: 19
“Are my players
recovered…? ”

20. THANK YOU
@robbyt05
[email protected]