View From The Treatment Room at Hednesford Town FC

 All work and NO REST makes a bad recipe for an injury prone footballer. Talent alone is not enough to guarantee victory in the sporting arena especially in the tough work of being a semi-professional in non league. Sports people who strive for success must push their bodies and their minds to the limit. Some players cannot adapt and cope with the physical demands of training and quickly become exhausted.

How we deal with that lies in one of the simplest and yet most neglected training principles. The word is called RECOVERY. So whoever recovers the fastest does the best. It is usually down to the player to decide which recovery strategy works for them. Players rely on their own experience and some advice from coaches.  I always say `listen to your own body. ` In other words if you are feeling unwell then I do not recommend that you to train or play.

It is possible to set some ground rules and parameters that will enable players to tread the fine line between maximising their performance on the field while trying to avoid injury. People who like to keep fit love to train but in order for the body to adapt it must have a period of recovery. This is not a new idea. It has always been the cornerstone of everything coaches and players try to achieve.

Pre-season is usually the time to progressively overload the body to build up fitness. Too much too soon causes fatigue aches and pains and injury. Ironically if the training is insufficient to cause the required stress on the body then the body cannot adapt either. The real approach is to REST and then you then you approach the next training session fresh and can take your fitness towards the next level

SLEEP (8 hours is recommended) is one of the most important forms of rest which provides time for the player to adapt to the physical and mental demands of training.  So not too many Christmas parties or as I term it `burning of the candle at both ends`

NUTRITION. (Refuelling and Rehydration) there is a 45-minute window of opportunity after training and matches to eat and drink which will help to start the recovery process. Water, cordials or sports drinks are helpful as we dehydrate after sweat loss. Food which has a high content of carbohydrates and proteins (a 4-1 ratio) helps. That is why I am pleased that Hednesford Town usually provides food at Keys Park Stadium after their home games.

COOLDOWN AND STRETCH.  The `cool down` is a group of exercises performed immediately after training to provide a period of adjustment between exercise and rest. Its purpose is to improve muscular relaxation, reduce muscle soreness and bring the lungs back to rest. The stretching can help with flexibility while the body is still warm.

RECOVERY POOL WORK. A 20 minute recovery session in a swimming pool, the day afterwards, is ideal especially if it was a heavy training session or match. Being in water is an excellent environment for light to moderate exercise.