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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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