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the slagging

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the slagging

The "scrub" the day after the game, is an institution in the world of football. But what is this meeting? What activity should be considered to improve recovery? Can we find an effective method available to all players? The doc-France Football meets you in the light of the latest scientific data?

The word "scrub" is neither of Greek or Latin origin! However, you can expect its etymology. This term refers to a true "cleaning" of muscles. During the morning exercise footballer seeks to remove dirt accumulated in the thighs and calves. But what are these "toxins" muscle? Do they really exist? The "scrub" it is traditional the most effective way to eliminate them?

What is the "scrub"?

True, this session aims to promote muscle recovery. Throughout the match, the famous "lactic acid" piled into your muscle masses. This substance is derived from sugar combustion in the absence of oxygen. During your frantic sprints, energy expenditure is so high that your heart is unable to supply sufficient blood to the muscle masses into action. At this intensity, your muscles lack of air. They fail to provide this effort by producing lactic acid. This chemical characterizes a muscle overwork. Finally, nature is well made, lactic acid is trying to reduce the intensity of the activity to protect the muscle from overheating. It blocks energy production systems! When this substance bathe muscle, it is increasingly difficult to make an effort! It is then logical to eliminate it easier to resume training. By operating its muscles at a low intensity, the oxygen supply is ample. It then becomes possible to completely burn lactic acid. Its combustion produces a share of the energy required. Moreover alternating contraction / relaxation of the muscles in exercises real pumping. The vessels open and the oxygen-rich blood through the muscles. This patch promotes trade and disposal of waste muscle. Scientifically, the "active recovery" becomes more and more effective than complete rest.

The "scrub" theoretically mission to reduce soreness. These lesions correspond to the destruction of microscopic muscle fibers. The amortization of each stride or jump each receipt is particularly toxic. During this action, the legs are flexed. The membranes that surround the muscles are taken from the joints but the muscle fibers pull in the other direction to brake the movement. At the junction between these filaments and the muscle bag occur many microscopic tears.

What is the "scrub" usual?

The training offered in post-match most associated a little jogging in respiratory ease and stretching session. Beyond the purely physical, that meeting is sometimes considered essential by the coaches. It provides an update on the delivery of the day. Comments are made "cold" away from the excitement of the field but the ideas are still "fresh"!

Jogging, the day after the competition, could be the ideal moderate physical activity to remove lactic acid. However, our body and breathing begin to evacuate the substance at the end of the match. Scientific studies show instructive. Twelve hours after intense exercise, all traces of this vanished muscle! Then overnight lactic acid commits misdeeds! Jogging too late! The etymology helps us to better understand its toxicity. Indeed, this substance is also present in dairy products. During fermentation, the natural sugar in milk is converted to lactic acid. The protein is gelled and transform into yogurt! Imagine his influence on your muscle fibers!

Moreover jogging is typically a bounding activity. Each stride is a little jump. The braking is aggressive contraction for muscle structure. This method of work is not ideal to fight against aches!

Stretching performed the day after the activity are typically effective in reducing muscle soreness. However, during the stretching, the membranes surrounding muscle lengthen, they draw on the fibers that cling to it. Practiced a little too violently, stretching are likely to worsen microscopic muscle damage. Furthermore, these micro-fissures are cleaned by the body. In the hours after exercise, the white blood cells are gradually digesting the damage. It occurs a true muscle inflammation. This process explains why, the aching sensation occurs 1-2 days after intense exercise. If gentle stretching involved in the recovery, it is essential to practice before the occurrence of this chemical irritation, closer to the competition.

What could be the "scrub" ideal?

Far sophisticated recovery protocols, the most effective methods are available to all players! Two options are possible!

To eliminate the lactic acid or better avoid the aches, the "scrub" takes place just after the game! A small jogging 10 to 15 minutes on the pitch a few moments after the final whistle seems perfectly suited! This time the lactic acid is actually burned before it exercises these toxic effects. Some gentle stretching are possible ... warm in the dressing room. In any case, it is no flexibilities. It is important not to make a "jerk." This stretching only is of simple postures. The muscles remain a few seconds in slightly elongated position. In the hours that follow, it is as if the muscles retained a slight easing facilitating their recovery. Even in training, you spare you a "return to calm" before joining the locker room. Why the game, the most intense activity of the week, does it not benefit from this program! This step is necessary to maximize recovery. It may also prove sufficient. This is the formula chosen by some big teams. Thus, the footballer may, the day after the game, to sleep in and live with his pace. This method is very effective in the serious and conscientious player. Sleep and biological rhythms promote respect for the psychological and hormonal regeneration.

If the "scrub" the next day to your heart, it is better to modulate the activity. The recovery is still active in the program. The rush of blood full of oxygen in the muscles retains its interest. The mild contractions source of deep self-massage are useful. However, better worth avoiding multiple leaps jogging. Each stride would completely break down the muscle fibers battered by competition and inflammation. Consider instead, physical activity without any jump, independent of body weight. The day after the game, cycling, swimming or water aerobics are recommended. These practices are beginning to establish among the elite clubs. For football weekend, this formula is a bargain! The next day or a few hours after the gentleman's game, a little mountain biking or some length to the pool, this is the opportunity of a sporting family outing.

During the winter break ... and the year-end holidays, I will wish to avoid taking too much weight. What are your advices ?

At the level of the session of the week or season, "active recovery" proves most effective. Also do not completely cut with physical activity. Go scampering 20 to 40 minutes every 2 to 3 days.

About diet, nutritionists have clearly shown that one or two festive meals are insufficient to cause significant fat intake. Within hours, you can not swallow a limited number of calories. In contrast, own snacking at this time is hazardous to your abdomen. Flee box of chocolate lying around on the buffet!


Doctor Stéphane CASCUA. - 16 février 2010.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.


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The Iroman lack of iron, the other sports too!

Doctor Stéphane CASCUA.

Iron is essential to your health and performance. It is a central component of hemoglobin. The latter is contained in red blood cells and gives it color. It is the iron that captures oxygen when blood passes through the lungs. It carries the precious gas to muscles. When they arrived, it drops its cargo which then allows the burning of energy substances and muscle contraction.

When you run or when you jump, your heels hit the ground and the fat pad of the foot of the plant is crushed. It is through many blood vessels. These red blood cells burst and release their hemoglobin. Iron is released into the blood and pass into urine.

Muscle contains a twin sister of hemoglobin, myoglobin. The latter also contains a lot of iron which sets some oxygen. This small local reserve allows starting the contraction before the blood vessels do not provide the necessary complement. When you experience aches, your muscle membranes are victims of micro-fissures. Myoglobin and iron leaves the muscle and gaining the blood. The precious metal is eliminated in the urine.

When you make an effort, the majority of blood flow is directed towards your muscles. There remains very little to the digestive tract and the bladder wall. These organs suffer from lack of oxygen and are shaken with every stride. Small areas are damaged and start to bleed. Red blood cells and iron are lost in the feces and in urine.

You enter the assiduous why athletes often lack iron, especially if they do not take care to concoct "menus and recipes" adapted. Sports are even more concerned since all these iron losses are added the massive elimination of blood during menstruation!

That is why it is good to occasionally perform a blood test to assess the stock in body iron. This levy is necessary when it comes to review a state of fatigue. It unnecessary to dose iron in the blood because the body is able to keep within the limits of normal while the reserves are at their lowest! It is necessary to measure levels of "serum ferritin" because this structure is the storage form of iron.

The bone is strengthened or crack in contact sports

Doctor Stéphane CASCUA.

Each sports movement constitutes a solicitation for the bone structure. At each reception process, the tibia runner undergoes vibratory impacts. Unrolling not, the hiker twists slightly small bone in his foot. Even the body-builders, powerfully contracting its muscles, pulls on his bone.

Each strain injures a little bone of sports. Fortunately, during the rest period, the bone trying to rebuild. If time allows, if they bring him the necessary food, it is repaired! It reconstructs even louder than before as if to prepare for new mechanical attacks. This phenomenon is called by coaches cycle decompensation / overcompensation. This process has been described in many body organs and functions: muscle, stock energy, hormones, etc. It is a key driver of growth.

Thus, it was shown that the well-trained marathoner had stronger bones than sedentary. Indeed, its more dense bone structure, higher in fiber and calcium. In addition, the microscopic architecture of the bone is perfectly oriented along the axis of mechanical stresses.

Indeed, the chemical structure of the bone is comparable to reinforced concrete. The protein network is the steel rods. Calcium is comparable to concrete mired these metal axes. At the hip and pelvis direction of the bone structure is very characteristic. On a radiograph, it is found that the fibers leave the femur, the thigh bone, tilt in, come from hip to withstand the weight of the body resting on the hips. The lines of force from the right leg and left leg meet in the middle of the basin and support each other in the manner of the nave of a church.

Physical activity associated with a sufficiently high protein diet, vitamin D and calcium is a great engine of bone construction. This cocktail is particularly useful to hinge periods of life. During growth, it is necessary to eat 4-5 dairy products every day to build strong bones. It should also move: it is essential to practice a sport requiring the running and jumping at least 3 times a week for 30 minutes. In the absence of impact, bones harden less. It has been shown that a young competitive swimmer had lower bone density than sedentary because he was deprived of gravity during those long hours of pool training. In addition, bone densification stops 25 years. At this age you have made up your bone capital for life!

In adulthood, sport reinforces very hard bone and the amount of calcium necessary for the maintenance of bone is still debated. In case of fracture, the rest of the broken area needed a few weeks to allow to "ensnare" the broken area. In addition, gradually increasing mechanical stress are indispensable to "mechanize" the callus. Again, they help to guide the fabric of the bone in the center of the constraints to prepare him for his mission. An increase in calcium intake in consolidation period is proposed by some doctors without that interest has been really shown.

After menopause, the bone structure is gradually degraded to make the brittle bones is osteoporosis. Ladies, remember, your resistance to hip fracture depends on your diet and your sport for 25 years! If physical activity after menopause can no longer denser bones, reduces the loss of bone tissue. So it is advisable to go see jumping around or jog. It is also good to make the soft gym to maintain bone strength to strength. To make the most of this stimulation, it is again necessary to take 4-5 dairy products daily. It should also go out every day to enjoy the sun and make the vitamin D essential for the absorption and calcium binding. Fresh coordinating sports such as Thai Chi or "balance workshops" have proven effective in reducing the risk of falls and fractures.

If the sporting activity is excessive, the micro-cracks caused by impacts on the bones fail to consolidate over the rest. Rather, these lesions worsen in the next workout. Finally the splits right through bone, it breaks without any violent trauma. It is the stress fracture. In a postmenopausal woman, it was demonstrated that 6 hours of sport load per week may be sufficient to break insidiously bones. Among younger adults, this type of injury is favored by dietary deficiencies and hormonal disorders. Lack of calcium, vitamin D and protein alters the rebuild bone victim of microcracks in the exercise. Insufficiency sex hormones reduces the stimulation microscopic chemical plants be responsible for the synthesis of bone tissue. Functional changes occur when the deep depletion of the body. That kind of burnout is most often diagnosed in women because it causes menstrual irregularities and a cessation of menses. The victim is found in a state of "early menopause". In humans this hormone suffering is more insidious but it exists and its effects on bone density are comparable. The sports overwork cocktail, dietary deficiencies and disappearance of rules typically found in young women anorexic. Faced with a stress fracture, the sports physician must remain vigilant. It should not simply treat a "bone". It has an obligation to support a whole person, he is responsible for seeking overtraining or behavioral disorders.

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