It’s a familiar sight at the senior level – Players stepping into the pool after a hard training session and led through a series of exercises in waist-deep water. Our resident FC Mangalore Physiotherapist Subi AG explains the science behind water-based exercises and how such sessions help players recover faster than traditional cool-downs.
First off, one of water’s prominent characteristics is buoyancy which creates a natural compression around the corresponding body part once submerged and unloads the body weight. The temperature of the water is also important as cool water aids in pain relief and inflammation which is why many also opt for ice-baths post training.
Following a high intensity training session, the muscles experience a lot of damage and suffer thousands of micro-tears and there is an accumulation of waste products. Much of this waste is in the form of lactic acid which needs to be flushed out of the system to avoid the post-training pain which is experienced the next morning which is known as Delayed Onset of Muscle Soreness (DOMS).
“Most players try to push hard in training but do not pay attention to recovery and rest, which can lead to injuries. Both go hand in hand”
Subi AG, Physiotherapist, FC Mangalore
One of the most versatile members of the FC Mangalore Backroom Staff, Subi AG is a former player, certified Physiotherapist, AFC ‘C’ License and AFC GK Level 1 Coach.
Suggested Routine –
(Try to stay in waist deep water since it enables more mobility and stretching. Session should last for 20-30 mins and should be done on low to medium intensity)
- Perform mobility exercises out of the water 5 ‘
- Swim in your own individual style the length of the pool 4 times.
- Perform static stretching for quadriceps and hamstrings 2×30”.
- Swim in your own individual style the length of the pool 4 times.
- Perform static stretches for hips and gastrocnemius 2×30”.
- Walk 4 times the width of the pool in its shallow part (2 front and 2 back walk).
- Perform stretches for the whole body 5 ‘.
