Physiotherapy has an important role in
accelerating recovery processes, especially when local muscle fatique is
occurred, to which it came due to training work and competitions. Mechanism of
physiotherapeutic procedures effects, in most cases, is made of recovery,
optimization of regulative central nervous system influence on functional
activity of systems and organs(cause of neural, cardiovascular, breathing and
other systems activity stimulation), in decrease of general fatigue, faster work
capacity recovery and increased organism resistance to negative influences of
external surround. Right dosing, step by step use of physiotherapeutic
procedures, by respecting individuality principle, type of sport, extensity and
intensity of training load and other factors of external surround, wished
results could be get.
Greazes
and creams are used to enable
significantly efficient and faster recovery process, to lead to sport injuries
healing and generally are used as a device to increase work capacity of an
athlete. By massage of specific greazes and creams deeper muscle process that
leads to reaching and maintaining body temperature is achieved. A huge number
of creams and greazes is used in practical work in the case of sports injuries,
pain in muscles after huge exertion, for thermal skin therapy…
“Technology of sports training and
recovery”, Julijan Malacko&Dragan Doder
Sport
massage is thought to be one
of the best recovery techniques after hard muscle work.
Hand
massage is used in preventive
purposes and for recovery in all sports. Partial massage lasts for 5-15
minutes, and general 30-60 minutes. It is recommended that preventive massage
is done 20-30 minutes after training work, and in the case of big fatique after
1-2 hours.
Athlete who is massaged in put in medium
physiological position(elbow and knee semi-flexion). Skin is coated with talk,
soap, butter or vaseline. For skin coating some other oils or alcohol solutions
are used., too. In massage procedure few types of grabs is being used –
smoothing(starts and ends massage), rubbing, tapping, cutting, plopping,
vibration and shaking. In lying position back and back side of legs, thorax,
stomach and front side of legs, one and other hand are massaged, and in sitting
position head and neck.
Water
and vibration massage
influents to harmful metabolites removal from fatiqued muscles. Before the
competition it influents on better blood circulation, and along with that to
better materia transfer through organism. After shower and towel rubbing
peripheral circulation is being increased. Big temperature that occurs in steam
bath and sauna creates harder work of sweat and sebaceous glands, so huge part
of harmful materials is excreted through this glands.
Vibration massage is done by special devices –
vibrators of various dimensions and shapes that are started by electroengines,
and intensity regulation is possible and vibration frequency can be changed.
Vibration increases microcirculation processes, decreases feeling of pain and
normalizes muscle tonus. Though vibration massage is recommended as a great
choice for fight versus fatique, especially during local muscle fatique,
recovery acceleration and sport traumas healing. The best effect is at
frequency of 50-70 rolls per minute and amplitude 5,7mm and massage lasting of
1-2 minutes for each muscle group. Massage can be used before training, during
training and after training.
On competition massage can be used before competition, but it depends of an
athlete training individualization factor. Actually, maybe some athletes think
that massage will stop them from good results, talk to your athletes and your
answer will be found quickly.
Water
massage is done under water
with the assistance of water jet of different temperature and pressure directed
to athletes body. Athlete is found in bath tube or swimming pool with water
temperature of 36-38 degrees, and during 5 minutes athlete lies peacefully
preparing for massage, and after that massage starts. Water jet is always
directed from peripheral area to the heart. In beginning extremities are
massaged, and then body. Under pressure of 3-4 bar are massaged only limbs.
Stomach is massaged with the most 1-1,5 bar, and massage in the heart area and
genital organs is excluded totally. This process can be used once per day or
few times per day. Complete massage is done of 15-30 procedures or simple
massages.
“Technology of sports training and
recovery”, Julijan Malacko&Dragan Doder
Some athletes call themselves true carnivores.
They are specified to one feature – they eat too much meat and proteins in
their nutrition. Proteins are good, but in optimal balance of 60%
carbohydrates, 15-25% fat and 15-25% proteins. Any amount of proteins above
25% of total nutrition value can create following problems:
If stomach is loaded with
too much proteins, muscle will not get enough carbohydrates.
Everybody who eats too much
proteins will have to urinate often, cause protein is digested to urea,
waste product that is excreted through urine. Often going to the toilet
can be a problem in competition or training
Dehydration increase and
kidneys overloading.
By eating lower portions of
meat money will be saved. Instead of money for buying meat, you can use it
to buy plants rich with proteins(beans, lens, soya, tofu) and fruit,
vegetables, potato and cereals.
Nutrition rich with proteins
is often fat(soft fat steaks, pizza with ham…). In the purpose of heart
health and sports performance increase, saturated fats intake(that are
found in animal proteins) should be decreased. This will also decrease the
risk from some types of cancer.
Hydroprocedures are widespread in sports. Their basic device is cold and warm water.Implication of shower and body rubbing with
towel is known from long time ago. Along with hygienic implication, these
moves refresh and rest organism. One of devices that has general influence on
organism is steam bath, which air temperature is 45-60 degrees, and humidity
75-100%. In sauna the most optimal
air temperature is 70-80 degrees, and humidity 10-20%. Sauna is recommended in free days when it is not trained, and mostly
20-25 minutes, in training days top limit is 10 minutes. After sauna use rest
of 45-60 minutes is recommended.
During
warm treatments usage, especially the ones with basic character(baths, shower,
sauna) it comes to heat increase, skin circulation is increasing, breathing and
cardiac function are more often, and arterial pressure is dropping a little
bit. At intensive heat activity sweating is increased, which leads to excretion
of unnecessary products from organism and increases oxygen recovery processes.
By hydrotherapy appliance, related to
temperature appliance, baths are shared into cold(under 25 degrees), lukewarm(25-32), warm(33-36) and hot(38+). As
a recovery device, different temperature basic hydrotherapies can be widely
used.
One of the most effective devices is shower usage. Basic factor of shower is
temperature and mechanical excitation. Its physiological appliance to organism
depends on muscle irritation power, and also from water temperature deviation
degree, and same from water temperature deviation degree from indifferent
temperature(34-36 degrees). There are various types of shower – rain,
needle-shaped, saw, circulatory, electricity…
“Scottish
shower” is very useful, it is
contained from two ordinary showers, in one is hot water, and in other is cold
water. During use, it is firstly entered under the hot shower(37-45 degrees)
and athlete stays there for 30-40 seconds, and then goes under the cold
shower(10-25 degrees) and keeps for 15-20 seconds. These changes are done 4-6
times.
Contrast
baths are done in 2 pools or 2
bathtubs, temperature in one is 38-42 degrees, and in other 10-24 degrees.
First 2-3 minutes in hot water, and 1-1,5 min in warm water. Change is done 7
times. Procedure is ended in cold water, and it is done every second or every
day.
Pearl
bath is done in following
procedure: wooden bars are placed with few rows of metal pipes on the bottom of
bath tube loaded with water, with small exits for air bubbles releasing. With
the help of compressor(air-pump) air is under pressure of 1-1.5 atmospheres put
in the pipe, and during exit from the exits it creates bubbly water. Water
temperature is 34-36 degrees, and lasting of bath process is 10-15 minutes. Treatment
is 12-15 procedures.
Salt
bath is one of the most
widespread recovery devices with use of sea or other salt water. Baths in salt
water are having very good influence to cardiovascular system, tonizing and
regulating CNS processes, stimating functional ability of neuromuscular
apparatus… Baths are used in following way: 5kg of dissolved salt(kitchen,sea)
is put in bath tube with water temperature 35-37 degrees. Bath lasts 12-15 procedures.
Bors
bath has its own specific
action, it irritiates peripheral ends of skin receptors and analyzers, and also
aromatic action of pine by complex reflectory way it works sedatively on
central nervous system. Bors baths are done through ordinary water(200l of
water and 50-70g of pine extract), which temperature in bath tube is 35-37
degrees. Bath
lasts for 10-15 minutes and it is done every second or every day. Treatmant
lasts 15-20 procedures.
“Technology of sports training and
recovery”, Julijan Malacko&Dragan Doder
Electrical muscle stimulation (EMS),
also known as neuromuscular electrical stimulation (NMES) or electromyostimulation,
is the elicitation of muscle contraction using electric impulses. EMS
has received increasing attention in the last few years, because it has the
potential to serve as: a strength training tool for healthy subjects and
athletes; a rehabilitation and preventive tool for partially or totally
immobilized patients a testing tool for evaluating the neural and/or muscular
function in vivo; a post-exercise recovery tool for athletes. The impulses are
generated by a device and delivered through electrodes on the skin in direct
proximity to the muscles to be stimulated. The impulses mimic the action
potential coming from the central nervous system, causing the muscles
to contract. The electrodes are generally pads that adhere to the skin. EMS is
cited by renown sport scientists as complementary technique for sport training,
and published research is available on the results obtained.
Its increased use started in the last decade, especially with athletes which dominant
needed feature is power. It is done with special devices, and stimulation
lasting is 10-15 seconds, with rest of 45-50 seconds, mostly with 10 repeats. It
can be multiple useful if done properly, and in opposite, its appliance can
cause harmful effects, especially if it is done longer than the time
prescribed.Electrostimulation
appliance increases blood circulation and nutrition materials metabolism in
muscle cells, which leads to muscle mass growth, and power along with that.
It is most often used for recovery, but after three weeks its effect is
dropping.
“Technology of sports training and
recovery”, Julijan Malacko&Dragan Doder
Thermotherapy is most often used in the shape of warm
coverings or immersion due to increased circulation, which enhances toxic materials removal and accelerates nutrition
matherials supplying. It is proved that thermotherapy raises tissue temperature,
leads to local vasodilatation, accelerates local blood circulation, increases
muscle flexibility and decreases muscle spasms. Procedure lasting
varies from 10 to 20 minutes.
“Technology of sports training and
recovery”, Julijan Malacko&Dragan Doder
Cryotherapy
is the local or general use of low temperatures in medical therapy or the
removal of heat from a body part. Its goal is to decrease cellular metabolism, increase cellular
survival, decrease inflammation, decrease pain and spasm, promote
vasoconstriction,
and when using extreme temperatures, to destroy cells by crystallizing the cytosol.
In sports, it is
used for inflammation decrease and muscle spasm reduce that were created due to
hard competitions or trainings. The biggest use from ice therapy is anaesthetic
activity. Physiological responses are decrease of local blood circulation due
to vasoconstriction, inflammation and pain decrease, and metabolic activity
dropping. Cryotherapy is used on particular body area covered by thin texture
right after the last training, and process lasts 20 minutes.
“Technology of sports training and
recovery”, Julijan Malacko&Dragan Doder
In soccer, this device is used for faster
athletes’ recovery.
Altichambers are used for medicine hyperemia. It
is a complex medicine device which is used for to enable residence in the area
of high or low atmosphere pressure, related to normal pressure of 1 bar. Their
application allows a whole series of physiological reactions, that are caused
by lower or higher pressure than normal atmosphere pressure.
There are three types of altichambers:
1)Hypobaric chamber – this device enables abode in the area of
pressure lower than atmosphere normal of 1 bar. Hypobaric chamber is a “flying
simulator”, or in some cases mountain simulator, cause it simulates diluted air
and higher altitude conditions.
2)Hyperbaric chamber – this device enables abode in the area of
higher than pressure of atmosphere normal of 1 bar. Hyperbaric chamber is a
“diving simulator”, just its inside is filled with air instead of water.
3)Hypo and hyperbaric chamber – this device contains both hypo and hyperbar
conditions inside of itself. It is well used for recovery, healing and
widespread in medicine. It enables stay in the 100% oxygen area; on higher pressure(0-3bar); or
lower pressure(oxygen concentration 10-21% and pressure till the limit of -0,5
bar; as needed.
Most
often process that is used for athletes is following:
Body
parts are put in altichamber(hands, legs) in which is created decompression to
1100-1500m altitude(decompression level is lower if load is bigger). Procedure
lasting is 1-2 min, after that pressure is increased for 0,5-0,7 atmospheres,
and that lasts 10-30 seconds(compression), and again decompression to the
starting values is created; and then it is done for third time. Same procedure
is repeated with the other hand or leg. Total time of whole procedure is 12-15
minutes, 6-7 minutes for each hand or leg. Altichamber massage is recommended
to be used with other recovery devices the most 2 times per microcycle, cause
if used wrong it can have counter effect.
“Technology
of sports training and recovery”, Julijan Malacko&Dragan Doder
1) Nadji Slovak pod poljem Dynamic translation.
2) Sacekati da ucita prevod.
3) Ponovo aktivirati padajuci meni, Serbian ce se pojaviti tacno iznadSlovak.
4) Kliknuti na Serbian.
All of our methods and training programs are based on scientific researches and confirmations! We follow the science! We follow the latest methods and trends! We adjust programs according to our players bio, conditions, requests, needs, progression. We always make a deal. We never do the same type of training for all the players.
Serbian Dinar Exchange Rate