As many competitions, rivals face a horrific match schedule for the UEFA Women's Euro 2025 tournament. During the group stage of international tournaments, matches often have only three or 4 days.
This crowded reality schedule has a very important physical demand on players, Increases the risk of injury And it makes it difficult to keep up physical performance. This is why the restoration strategies are put into practice for the time being of the match ending in order that the players are in high condition for the subsequent match.
As the primary recovery strategy arrives within the changing room. There might be loads of carbohydrates and protein -based breakfast to start out refueling. Players often use “recovery” drinks. It consists of carbohydrates in order to revive muscle glycogen (which our body uses for energy), and restore about 20-30 grams of protein Repair of relief muscle.
In the approaching days, players will follow a cautious planned weight loss plan with the accurate balance of polyphenols present in polyphenols, comparable to carbohydrates, protein, fat and nutrients (comparable to polyfhenols. Tart cherry juice) Supporting muscle repair and adaptation.
Sweat decline during matches – especially in summer tournaments – causes significant dehydration. Player often Sweat around 1.5 liters Or during a more match. Immediately of a match. After, the players are given Isotonic drinks They are lost through sweat to switch water and electrolytes (especially sodium).
To assess the lack of fluid, the players are recorded to guide the post -match How much should they drink. One kilogram of body weight is corresponding to a liter of fluid lost by sweating. Again hydrate players, players lose about 1.5 liters per kilogram.
Physical recovery
Some players immediately of the match. After 10-Quarter-hour of low intensity aerobic activity will be done-such as cycling. These The activity of light Maintains blood flow to the muscles, which can reduce the sensation Muscle pain In the subsequent days, though there are evidence of this Intolerable.
Players often use The immersion of cold water (Ice bath) to scale back inflammation, swelling and muscle discomfort. It includes standing or sitting in cold water (which is between 10-15 ° C). In the times between matches, players may also take ice baths. Although there is a discussion More than that Ice baths speed up the recovery, it’s a widely accepted process in Elite Sport where rapid recovery is preferred.
Another option includes the altitude between hot water (about 36 36 ° C) and cold water. Water therapy on the contrary. On the contrary, water therapy limits the blood vessels to cold water, then slips into warm water. This exercise can increase blood flow, reduce swelling and reduce Muscle pain.
Players often wear compression garments for several hours and overnight. These clothing increases blood flow and reduces swelling. Also shown to scale back them Pain and muscle discomfort.
Recently, Inflatable compression leg sleeve The players have develop into popular. These shoes flourish and eliminate them when it comes to dizziness to advertise blood flow and lymphopic drainage. It acts like a Massage of sports Or, quite the opposite, water therapy helps to scrub the protein of inflammation from the body. This can reduce the swelling and reduce the severity of muscle discomfort.
Sleep also plays A Important character In the physical and mental restoration of a player between tournament matches. Players are encouraged to get a normal sleep of eight to 10 hours every night. Some players even take a 20-90 minutes of day In the early afternoon to extend awareness, to bring mood and potentially improve Improve performance.
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Good sleep hygiene Despite the difficult tournament schedules, players can get good sleep at night. This involves ensuring that their bedroom is cool and dark and the screen time before bed is minimal.
Preparation for the subsequent match
The next day of the match, the players will offer recovery sessions that can include some light activity-such as cycling, dynamic movements within the swimming pool and foam rolling (a variety of self-massage that uses foam cylinders to pressure different muscles).
Although light activity doesn’t intensify muscle recovery, it could offer Psychological benefits – Reduce the sensation of muscle discomfort and stiffness. Players may also undergo physiotherapy goal and massage Reduce muscle discomfortIncrease pain in movement and ease.
Recovery time is different between players and fatigue levels they experience. Fatigue might be affected by the player's age and his match requirements – with players who walk more distances or change more sprint and direction changes. More time to be recovered Between matches
The fatigue of players is monitored between matches using different methods. GPS dataFor, for, for,. Biochemical marker Of inflammation and muscle damage, and Questionnaires of welfare. This data is used to make training and recovery individual.
Players with high fatigue can perform light technical exercises, various plays are utilized by players who can use the sphere and methods that players can use in the sphere and use this field and movement -based gym to keep up speed without causing high fatigue. While the players whose fatigue levels have returned to normal will resume normal training.
To perform globally with the load of national pride Severe stress. The players can have to compete with the media scrutiny with the expectations of coaches and fans. These aspects can Put a disruption in sleep And stimulate biological The answer to the stress.Which will be done Poor recovery.
Therefore, Teams, helping to handle mental stress, teams schedule -timed time, encourages players to attach with the family or engage in engagement that promotes mental recovery and Psychological detachment Football sports psychologists may also help players through the tournament, provide mental skill training, and help players develop strategies to take care of stress and stress.