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Practical Active and Passive Recovery Strategies for Soccer Players

Article in Strength & Conditioning Journal · December 2016

DOI: 10.1519/SSC.0000000000000247

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 Practical Active and
Passive Recovery
Strategies for Soccer
Players
Ezequiel Rey, PhD,1 Alexis Padrón-Cabo, MSc,1 Roberto Barcala-Furelos, PhD,1 David Casamichana, PhD,2 and
Vicente Romo-Pérez, PhD1
1
Faculty of Education and Sports Sciences, University of Vigo, Pontevedra, Spain; and 2Department of Health and
Food, European University of the Atlantic, Santander, Spain

ABSTRACT INTRODUCTION schedules, causing a negative effect on

occer is a team sport that requires subsequent exercise performance and
AS A RESULT OF TRAINING AND
COMPETITION LOAD IN SOCCER,
THE MAJORITY OF THE BODY’S
S prolonged, high-intensity, inter-
mittent exercise, interspersed
with lower intensity actions (jogging
predisposing some players to overload
injuries (17). In addition, maximal
strength, repeated sprint ability, jumping
PHYSIOLOGICAL SYSTEMS ARE and walking) and active or passive ability, and sprint performance are
STRESSED. TO ACCELERATE THE recovery. It has been shown that dur- reduced immediately after a match.
RECOVERY PROCESS AND ing a competitive soccer match, an The time required for a full recovery
ENHANCE PERFORMANCE IN elite player can cover 10–12 km, attain- of these qualities in male players may
SOCCER, DIFFERENT POSTEXER- ing approximately 80–90% of maximal be very long (.72 hours) (31,36,50).
CISE RECOVERY MODES HAVE heart rate and 70–80% of maximal oxy- Therefore, the capacity to recover from
BEEN SUGGESTED AND ARE gen uptake (65). Players change activ- intense training and competition is con-
BROADLY CLASSIFIED INTO 2 ity on average every 5 seconds and sidered an important determinant of
CATEGORIES: ACTIVE RECOVERY perform approximately 1,300 actions, soccer success. For this reason, technical
OR PASSIVE RECOVERY. DESPITE with 200 of these being completed at staff should implement effective recov-
THE POPULARITY, THERE IS A high intensity (65). Besides running, ery strategies to enhance performance
LACK OF SCIENTIFIC EVIDENCE players perform other game-related and reduce the incidence of muscle
FOR THE VALIDITY OF THESE demanding activities that require a high damage, the symptoms of overreaching,
RECOVERY INTERVENTIONS. THIS level of force production, such as direc- and lower limb injuries (39).
REVIEW SUMMARIZES THE EVI- tion changes, dribbling, tackling, and
To facilitate the recovery process, differ-
heading (50). As a result, the majority
DENCE BASE FOR USING ACTIVE ent postexercise recovery modes have
of the body’s physiological systems are
RECOVERY, COLD WATER IMMER- been suggested and are broadly classi-
stressed during the course of a game fied into 2 categories: active recovery or
SION, WHOLE-BODY VIBRATION,
and often also by strenuous training passive recovery (9,13,18,19,33,53). In
NEUROMUSCULAR ELECTRICAL
programs (54). practice, these popular and current
STIMULATION, AND COMPRES-
SION GARMENTS, AS EXERCISE Contemporary European professional recovery strategies are used for the pur-
RECOVERY AIDS IN SOCCER, AND soccer is defined as a medium-density pose of enhancing recovery during cool
WHERE POSSIBLE, PROVIDES sport with an average of 1 game every down protocols both after training and
PRACTICAL RECOMMENDATIONS 4.3 days, including travel time (32). after matches in professional soccer
REGARDING USAGE.
Teams can participate in more than clubs (20,72).
60 competitive matches per season.
Hence, there is a potential for profes- KEY WORDS:
sional soccer players to experience resid- regeneration; warm-down; fatigue;
Address correspondence to Dr. Ezequiel Rey, ual fatigue over the playing season, cool down
[email protected]. especially during dense competitive

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 Recovery Strategies for Soccer Players

Despite the obvious popularity, there to accelerate the recovery (53). Active practice have also been described, due
is a lack of scientific evidence for the recovery can be applied immediately, to the reduction in the glycogen re-
validity of recovery interventions right after the end of the activity synthesis in skeletal muscle (23,24),
(9,10,48). This can be attributed to (training or match), or can be delayed, which could be relevant in extreme
the fact that many of the studies are in the next training session. Even situations, as the absence of nutri-
laboratory based and the protocols, though it is the more widely used tional replacement in the acute phase
which are used to simulate training recovery method in soccer teams of of postmatch recovery.
or competition, may lack specificity different performance levels (20), Although low-intensity aerobic
with regards to the timing after the there is no clear evidence to justify activity as a regenerating means
event, frequency, duration, and inten- its use (56). seems to have positive effects on lac-
sity. Another potential problem is that
There are basically 3 active recovery tic acid elimination and clearance,
the markers, which are used to define
techniques that are applied in soccer: the results related to its effects on
the state of recovery, are indirect and
low-intensity aerobic activity (jog- sports performance are by no means
also lack specificity. Because of this, the
ging, cycling, deep-water running); conclusive. Accordingly, whether
ability to prescribe discrete and specific
stretching; and muscle relaxation this recovery technique reduces
recommendations for recovery inter-
through mobilization and loosening acute fatigue after performing in
ventions in elite soccer is not feasi-
of the limbs in pairs (“shaking down”) a match or training is totally debat-
ble (48).
(53). Several effects have been able, and still constitutes a topic of
Therefore, the aim of this review is to defined, both in the short term (prob- research interest (74).
provide practitioners with current sci- ably more relevant in the intrasession In turn, stretching constitutes a post-
entific information in the area of recov- recovery) and in the long term on the training and competition modality
ery and elite soccer performance, and recovery process in soccer (interest- widely used in high-performance soc-
where possible, provide recommenda- ing for the intersession recovery)
tions regarding its usage. Specifically, cer (20). The practice of stretching as
(53). In the short term, low-intensity a regenerating or recovery means arises
this article discusses active and passive aerobic activity leads to a faster
recovery interventions, which may from the initial investigations targeting
decrease of blood lactic acid concen- postexercise muscle pain (myalgia),
potentially enhance recovery in soccer tration (1,42,43,45,46,66), which sug-
players. Those methods for which based on the muscle spasm theory
gests an increased blood flow, which (22). Even though this theory has lost
there is currently no specific evidence in turn would result in a fast elimina-
in soccer players have been excluded empiric credibility (11), the use of
tion of blood lactate through its oxi- stretching as a recovery means persists,
from this review. dation by the liver, heart, and muscle, despite the lack of scientific support on
It is important to consider that as the physiological mechanism the effectiveness of this tech-
although scientific evidence for certain (43,66). Other possible beneficial ef- nique (19,37).
recovery interventions may be lacking, fects are the restoration of the muscle
this review does not dismiss the contraction capacity, damaged by the Among the possible mechanisms
importance of anecdotal reports by eccentric actions of training or com- through which stretching could
elite soccer players. As research in petition (42,62), a less sudden drop of boost the recovery process are the
the area of recovery is in its infancy, the core temperature that would con- edema dispersion accumulated dur-
it would be inappropriate to suggest tribute to reduce the arousal level of ing tissue damage due to the sport
that certain recovery interventions the central nervous system, making it practice (11). It is questionable that
may not be beneficial simply as a con- easier to fall asleep the night after the this effect may bring benefits for de-
sequence of limited scientific investiga- game (52,64), the possible contribu- layed onset muscle soreness
tion. However, without scientific tion to the cicatrization of microrup- (DOMS), and it could even contrib-
evidence, these anecdotal suggestions tures produced by eccentric actions ute to worsen this clinical picture
should be examined and/or imple- (41,62), and the feeling of a better (18). One of the possible explana-
mented carefully. state of well-being put into operation tions, as pointed out in the literature,
through scales of perceived recovery to justify the beneficial effect of
ACTIVE RECOVERY (total quality recovery scale [TQR]) stretching over DOMS has been
Active recovery consists of maintain- and muscle fatigue (12,33,54). A pos- the apparent increase in the pain
ing submaximal work after training or sible positive effect has even been sug- threshold through this technique,
competition with the aim of preserv- gested on the immunosuppression thus achieving an analgesic effect
ing performance level between events experienced during 4–6 hours after (27,29,37,63).
(28,69). This recovery method is also the competition due to the “open- Finally, muscle relaxation, induced by
called “active cool down,” where window” theory (51). Some negative exercises in pairs for loosening the
exercise is used as a therapeutic tool effects related to the active recovery limbs or being shaken down in which

2 VOLUME 0 | NUMBER 0 | MONTH 2016

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 a player lying prone with legs elevated alterations in the intracellular and evidence in soccer, cold water immer-
has his or her lower limbs shaken by intravascular fluid, reduced muscle sion also seems to have a positive
a teammate, has been suggested as edema, increased heart response effect on muscular performance dur-
a physiological effect that could help (without increasing energy expendi- ing a short-term recovery (2), which
regenerating the muscle fatigue (54). ture) (14,25,76), increased blood flow may have important implications
Calder (16) points out that this tech- and possible increased transport of when players need to take part in
nique can have a calming effect, acting nutrients, and removal of waste prod- exercise or competition more than
on neural fatigue. Nevertheless, the ucts (75). Other possible psychologi- once a day (e.g., during preseason
experimental evidence on athletes cal benefits have also been described, soccer 2-a-days or youth tourna-
being shaken down is limited because such as the analgesic effect, due to ments). Further research in connec-
the synergistic effects of this method in changes in the perception of pain tion with soccer is needed to specify
conjunction with low-intensity aerobic and discomfort (70) or the reduction more homogeneous protocols about
activity and stretching have only been in the feeling of fatigue during immer- cold water immersion that contribute
reviewed in 1 study (54). sion (75). Immersion in cold water to minimize the physiological and
Table 1 shows the results of research reduces heart response and addition- functional deficiency associated with
studies on active recovery in soccer ally increases heart rate and periph- training or competition.
(3–5,34,39,54–56,68). One can see eral resistance, oxygen consumption,
how low-intensity aerobic activity and metabolism to keep the core tem- WHOLE-BODY VIBRATION
usually develops as jogging or perature stable (28,75). The reduction Massage is one the most deeply
cycling on intensities of approxi- of cell, lymphatic, and capillary per- rooted physiotherapy techniques in
mately 60% of the V̇ O2max sustained meability due to localized vasocon- the realm of sports (9). Nevertheless,
for 12–30 minutes. The more widely striction reduces the diffusion of despite being an integral part of
used way of stretching has been static fluid into the interstitial space, thus recovery protocols in soccer, no
stretching located in the large muscle possibly helping to reduce acute research studies have reviewed its ef-
groups of the lower limbs. Despite inflammation of muscle damage, fects (72,73). One potential recovery
the possible beneficial effects of which in turn can diminish pain, also aid, currently growing in popularity,
active recovery, results from specific as a result of the reduced transmission is the application of whole-body
research in soccer have only shown of the nerve impulse, and the associ- vibration (WBV), its physiological
a greater efficacy on the passive ated loss of strength (75). principles being similar to those
recovery when it comes to reducing attributed to massage as a recovery
Cold water immersion has been technique (35). It has been suggested
specific muscle pain, which could acknowledged as one of most widely
boost the player’s working attitude that WBV increases blood flow, and
used recovery methods in soccer (47). the reduction in CK concentrations
toward training (68). In the light of the existing results in associated with the application of
In summary, evidence that active soccer players, this recovery method vibration could aid muscle recovery
recovery enhances recovery between provided worthwhile beneficial effects (8,35). Specifically in soccer, Marin
training sessions in soccer players is on maximal strength (6), counter et al. (39) observed a positive effect
currently lacking. Nevertheless, it is movement jumps (6), muscles soreness on perceived muscle pain and
necessary to specify the importance (6,59,60), subjective perceived recovery countermovement jump after WBV
given to this regenerating means on (21,34,59,60), muscular stiffness (26), massage and flexibility exercises
an anecdotal level by trainers and play- and creatine kinase (CK) concentra- compared with the control group
ers because it is one of the most widely tions (6). Nevertheless, it is important (without superimposed WBV).
used regenerative techniques (20,72). to note that only 1 study involved pro- WBV shows promise for alleviating
fessional players (26). The immersion symptoms of muscle soreness, which
COLD WATER IMMERSION protocols proposed in soccer-specific may in turn allow players to exercise
Cold water immersion (,158C) is one literature are relatively homogeneous, more frequently leading to an
of the physiotherapy means that has and we can differentiate between increase in sporting performance
aroused more interest in soccer given protocols of continuous ($158C; over time. Evidence suggests that
the large number of existing research #10 minutes) and intervallic type vibration therapy after exercise,
studies (6,15,21,26,34,58–61). Water (i.e., 4 immersions at 48C lasting 4 mi- especially after eccentric contrac-
temperature and hydrostatic pressure nutes each). Nevertheless, there are tions, is beneficial, although little is
have been pointed out as the most some common recommendations, known regarding the timing of appli-
relevant factors on the regenerative such as the immersion to the iliac crest, cation. Future research should inves-
benefits of this method (46,75). The with a cumulative time of immersion of tigate the effects of the timing of
possible physiological changes gener- at least 5 minutes. Additionally, despite vibration therapy on indices of mus-
ated by this recovery strategy include there not being specific scientific cle biology and performance.

3
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4

Recovery Strategies for Soccer Players

Table 1
Summary of active recovery studies in soccer
VOLUME 0 | NUMBER 0 | MONTH 2016

Reference Subjects Design Exercise/fatigue Intervention Control Outcome Results Conclusions

(number, sex, protocol variables/timings
age, level)
Andersson 10 females, 23 6 Randomized Friendly soccer 1 h of low-intensity Control group (n 5 Antiinflammatory No significant The active recovery
et al. (3) 4 y, elite controlled game exercise (30 min of 5); 1 h of rest cytokines differences between failed to
trial submaximal cycling (before, at 15– groups for assessed influence
at 60% of HRmax and 20 min, 21 h, measures neuromuscular
30 min low-intensity 45 h, and 69 h) response
resistance training at
50% of 1RM) (at 22
and 46 h after the
game) (n 5 5)
Andersson 16 females, 22 6 Randomized Friendly soccer 1 h of low-intensity Control group (n 5 Oxidative stress No significant The complex
et al. (4) 3 y, elite controlled game exercise (30 min of 8); 1 h of rest markers; differences between antioxidant
trial submaximal cycling antioxidants groups for all response to
at 60% of HRmax and assessed measures soccer is not
30 min low-intensity affected by
resistance training at active recovery
50% of 1RM) (at 22 training
and 46 h after the
game) (n 5 8)
Andersson 17 females, Randomized Friendly soccer 1 h of low-intensity Control group (n 5 20-m sprint; CMJ; No significant The active recovery
et al. (5) 22.6 6 4.2 y, controlled game exercise (20 min of 9); 1 h of rest peak torque differences between had no effects on
elite trial submaximal cycling flexion; peak groups for all the recovery
at 60% of HRmax, torque extension; assessed measures pattern of the 4
30 min low-intensity muscle soreness neuromuscular
resistance training (before, at 0, 5, 21, and 3 biochemical
at 50% of 1RM and 27, 45, 51, 69, and parameters
10 min of 74 h); CK; UREA;
submaximal cycling uric acid (before,
at 60% HRmax) (at 22 at 0, 21, 27, 45, 69,
and 46 h after the and 74 h)
game) (n 5 8)
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Table 1
(continued )
Kinugasa 28 males, 14.3 6 Randomized Friendly soccer 9 min of combined Control group (n 5 Vertical jump; No significant Combined active
and 0.7 y, young controlled game recovery (cold 12); 7 min of static tympanic differences between warm-down has
Kilding elite crossover water immersion stretching and temperature; groups for all no benefit to
(34) for 1 min followed 2 min with legs TQR; subjective assessed measures recovery from
by active recovery raised above heart thermal soccer match
using a cycle level; contrast sensation;
ergometer (60–80 water immersion muscle soreness
rpm at 90–100 W) group (n 5 19); (before, at
for 2 min and cold water 10 min, 19 min
repeating this 3 immersion (128C) and 24 h)
times) for 1 min
(immediately after immediately
the game) (n 5 21) followed by a hot
shower (388C) for
2 min and
repeated 3 times
Marin et al. 16 males, 17.1 6 Randomized Repeated-sprint Whole-body vibration Control group (n 5 MVIC; CMJ (before, Positive for muscle Whole-body
(39) 0.9 y, young controlled ability test (2 3 6 cool-down (2 3 30 s 8); the same at 0, 24, 48, and soreness at 24, 48, vibration in
elite trial 3 40 m [two 20 m per 15 s rest of exercises 72 h); muscle and 72 h combination
with 1808 turn] quadriceps and performed soreness (before, postexercise; with traditional
shuttle sprints gastrocnemius- without at 24, 48, and 72 positive for CMJ at cool-down
separated by 20 s hamstrings massage superimposed h) 24 h postexercise (p reduces muscle
of passive at 50 Hz-H, 1 3 30 s vibration stimulus , 0.05); no pain. Moreover,
recovery) each side of differences between whole-body
quadriceps and groups for MVIC vibration seems
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gastrocnemius to hasten the

stretches at 35 Hz-L, recovery of
and 2 3 30 s per lower limb
15 s rest of explosive force
hamstring stretch at
35 Hz-L)
(immediately
postexercise) (n 5 8)
Reilly and 14 males, 20.9 6 Not clearly Competitive soccer 12-min warm-down (5- Control group (n 5 Standing broad Positive for muscle Active warm-down
Rigby 1.5 y, randomized game min jogging, 5-min 7); 12-min sitting jump; vertical soreness and broad is effective in
(54) amateurs stretching, and 2- rest jump; 30-m and vertical jumps decreasing
min lying prone sprint-fatigue at 48 h post match muscle soreness
with legs raised and test; muscle (p , 0.05) and facilitating
“shaken down” by soreness (before, return of normal
another player) at 0, 24, and anaerobic
(immediately after 48 h) performance
the game) (n 5 7) when
administered
immediately after
soccer match

(continued)
5
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6

Recovery Strategies for Soccer Players

Table 1
(continued )
VOLUME 0 | NUMBER 0 | MONTH 2016

Rey et al. 31 males, Randomized A 45-min standard 20-min low-intensity Control group (n 5 CMJ; Balsom agility Positive for CMJ at 24 h Active recovery
(55) 23.5 6 3.4 y, controlled soccer training (15- exercise (12 min of 16); 20-min sitting test; 20-m sprint; postexercise (p , immediately
professionals trial min maximal submaximal rest muscle flexibility 0.05); no differences after soccer
intensity running at 65% of (before and at 24 between groups for training
intermittent MAV and 8 min of h) agility, sprint facilitating return
exercise [20 3 static stretching, capacity, and of normal jump
30 m, 30 s rest involving 3 bilateral muscle flexibility performance
period between repeats of 30 s held
each sprint] and stretches to the
30-min group- hamstring,
specific aerobic quadriceps,
endurance drill [4 gastrocnemius, and
3 4 min of 5 a side adductor muscles)
game, including [immediately post-
goalkeepers, in an exercise] (n 5 15)
area of 40 3 50 m,
with a 3-min active
rest at 65% of
maximal aerobic
velocity between
sets])
Rey et al. 31 males, 23.5 6 Randomized A 45-min standard 20-min low-intensity Control group (n 5 TMG variables; No significant Active recovery
(56) 3.4 y, controlled soccer training (15- exercise (12 min of 16); 20-min sitting muscle soreness differences between immediately
professionals trial min maximal submaximal rest (before and at 24 groups for all after soccer
intensity running at 65% of h) assessed measures training has no
intermittent MAV and 8 min of benefit to
exercise [20 3 static stretching, recovery muscle
30 m, 30 s rest involving 3 bilateral soreness and
period between repeats of 30 s held neuromuscular
each sprint] and stretches to the stiffness
30-min group- hamstring,
specific aerobic quadriceps,
endurance drill [4 gastrocnemius, and
3 4 min of 5 a side adductor muscles)
game, including (immediately post
goalkeepers, in an exercise) (n 5 15)
area of 40 3 50 m,
with a 3 min of
active rest at 65%
of maximal aerobic
velocity between
sets])
 NEUROMUSCULAR ELECTRICAL

may enhance the

CMJ 5 countermovement jump; CK 5 creatine kinase; TQR 5 total quality recovery scale; MVIC 5 maximal voluntary isometric contraction; TMG 5 tensiomyography; SJ 5 squat jump; BJ 5
player’s working
attitude toward
STIMULATION
muscle-specific
The use of active

soreness and
Neuromuscular electrical stimulation
decreases

(NMES) is based on the transmission

recovery

training
of low-frequency electric impulses
(1–9 Hz) through surface electrodes
that peripherally stimulate motor
anaerobic measures;
differences between

neurons, causing muscle contraction

active recovery and

soreness (p , 0.01)
more beneficial for
electrostimulation

(9,12). It has been suggested that

reducing muscle
groups for all

NMES could be beneficial in regener-

No significant

ative processes due to the muscle

pumping effect, which could acceler-
ate tissue repair as a result of an
increased muscle blood flow, a reduc-
tion in lactic acid and CK concentra-
muscle soreness
SJ; CMJ; BJ; 10-m

tion, an analgesic and endorphin

sprint (before
and at 5 h);

effect, relaxation, and antispasm effect

(7,38,40). However, limited evidence
(at 5 h)

exists regarding its effects to improve

kinetic recovery of most physiological
variables (strength, neuromuscular
and backward, and

every 2 min from 9

every 3 min from 7

down to 7 Hz and
while lying supine
12); 20-min sitting

with no buoyancy

electrostimulation

electrostimulation
down group (n 5
rest; water warm-

running sideways
jogging, 8 min of

parameters, etc.), to maintain athletic

Control group (n 5

aerobic exercises

(impulses with 1
group (n 5 12);

Hz decrements
shallow water-

down to 2 Hz)
12); 20 min of

performance (vertical jump, sprints,

aids (8 min of

walking and

stretching);

etc.), or to reduce subjective rating

20 min of
4 min of

of muscle soreness.
Specifically, only 2 studies have ana-
(continued )

lyzed the application of this tech-

Table 1

nique on soccer players (67,68).

postexercise) (n 5
exercise (8 min of
A 100-min standard 20-min low-intensity

running sideways
jogging, 8 min of

Tessitore et al. (68) aiming to deter-

and backwards,
and 4 min of

mine the most suitable postexertional

(immediately
walking, and
dry-aerobic

stretching)

recovery method in soccer, found that

20 minutes of electrostimulation did
bounce jumping; RM 5 repetition maximum; MAV 5 maximal aerobic velocity.
12)

not provide significant improvements

in any of the indices used to objectify
postexercise regeneration with the
(15-min warm-up,
20-min individual

exception of values that are signifi-

soccer training

technical drills,

technical drills,

technical drills,

circuit training
and 20 min of
2 min aerobic
25-min group

20-min team

cantly lower, shown in the scales of

repetitions)

subjectively perceived recovery. More

recently, Taylor et al. (67) examined
the impact of a NMES device on 24-
hour recovery from an intensive train-
ing session in professional players.
controlled
12 males, 18.1 6 Randomized

crossover

The results showed a significant

reduction in CK and DOMS levels
24 hours later compared with the
control group. In practical terms,
NMES offers an easily applied recov-
1.2 y, young

ery strategy, which may have partic-

ular application during sleep and
elite

travel (67).

COMPRESSION GARMENTS
Tessitore
et al.

The use of compression garments in

(68)

sport is becoming increasingly popu-

lar due to claims that they can

7
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 Recovery Strategies for Soccer Players

improve recovery from strenuous series of repeated measures to obtain implement recovery methods imme-
exercise by creating an external pres- information about the course of time diately after the training or match or
sure gradient, thus reducing the space of the recovery over 48–72 hours, any suitable time. The time between
available for swelling, enhancing after the application of the recovery the end of the exercise and the recov-
blood flow, aiding in the removal of methods. On the other hand, a greater ery period should be as short as pos-
waste products (CK), increasing limb individualization of the parameters of sible. The implementation of some
oxygenation, and reducing heart rate the burden of low-intensity continu- methods (i.e., cold water immersion
recovery (30,44,49). The use of com- ous running and a close monitoring of and WBV) is subject to the material
pression garments with a regenerative other relevant variables, such as the and instrumental resources at the
objective can be done during or after management of nontraining time team’s disposal and to the match loca-
training or competition. To the best of and the replacement measures of tion (i.e., away games). Figure 1 shows
our knowledge, only 1 study investi- energy substrates, would be appropri- a possible temporary management of
gated the effect of compression gar- ate in future research about active specific recovery methods analyzed in
ments in soccer player’s postexercise recovery. Much research has investi- soccer. As a result of the need of space
recovery using magnetic resonance gated the influence of recovery strat- and means, it is advisable to perform
imaging and muscular biopsy (71). egies on anaerobic performance, with active recovery, cold water immersion
Wearing compression garments dur- few studies on endurance perfor- and WBV within the sports facility
ing DOMS provoking exercise mance. Finally, it is still unclear itself, once the training session or
proved to be an effective method to whether immediate postmatch recov- game is finished. In the meanwhile,
reduce the amount and severity of his- ery offers additional benefits when in an attempt to achieve greater effi-
tological injury (26.7% on average) 48 compared with traditional next-day cacy, compression garments and
hours later in amateur soccer players, recovery. Research is required to NMES could be applied during the
probably as a result of the reduction in explore this issue. trip back home after the game or at
muscle oscillation and the improve- the player’s home.
ment in neurotransmission and
PRACTICAL APPLICATIONS Despite there being no specific scien-
mechanical efficiency at a molecule
The coaching and medical staff have tific evidence in soccer, anecdotal
level (71). Future research is needed
the possibility of individually moni- data support the rationale that older
to clarify the efficacy of using com-
toring the level of fatigue and recov- players may require longer periods to
pression garments after training or
ery of their players, using different achieve full recovery after matches
competition (i.e., during sleep and
variables of conditional performance and strenuous training sessions.
air/bus travel).
(i.e., counter movement jumps) and Therefore, a primary aim to technical
subjective assessments of the state of staff should be to educate players
DIRECTIONS FOR FUTURE
fatigue and recovery (i.e., TQR), to about the importance of passive and
RESEARCH
manage individually the recovery active recovery methods and its
Although completion of passive and
methods based on the needs and potential influence on performance.
active recovery methods is common
preferences of each player. Players need to be proactive through
practice in soccer, several questions
the allocation of enhancing recovery
remain unanswered. Given the lack Despite the limited scientific evidence
and applying regenerative methods.
of knowledge, further research is on the efficacy of various methods of
This can often take place away from
needed. Widely used methods in active and passive recovery in soccer,
the training environment according
practice, including massage, sauna, one should not overlook the impor-
to their preferences, resources, and
foam roller, or whole-body cryother- tance of these methods on a practical
perceived benefits.
apy do not yet have specific evidence level by players and trainers. In the
in soccer players. Future research light of the specific findings noted in Recovery demands may also be
should assess the efficacy of these this revision, Table 2 shows a sum- determined by other factors such as
methods on the management of the mary of the more widely used recov- the starter or nonstarter status of
fatigue-recovery processes after exer- ery methods in soccer with their each player and the current phase
cise in soccer players. In this regard, it respective recommendations of use. of the season (e.g., during the late
is advisable to use a longitudinal These strategies will be more signifi- season, starter players are expected
design that would allow the assess- cant when the rest time between to dedicate more time and regenera-
ment of the efficacy of these and games is shorter, such as when it oc- tive aids to achieve full recovery
other methods of recovery on the curs in European professional soccer rather than nonstarters and earlier
accumulated fatigue during competi- (e.g., 3 games in 1 week) or in youth phases of the season). Thus, regular
tive periods of high density (late sea- soccer tournaments (e.g., 6 games in 8 monitoring for changes of fatigue
son). At the same time, it could be days). Time is limited during a compe- and recovery might help identify
useful to use designs of temporary tition setting, so it is recommended to players who are at the risk of

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 Table 2
Practical guidelines for enhancing recovery in soccer players

Recovery method Practical recommendations Duration References

Active recovery
Low-intensity aerobic activity 12-min of submaximal running at 65% of MAV .10 min (55,56,68)
Stretching 3 3 30 s bilateral static stretching the hamstring, 12 min (55,56,68)
quadriceps, gastrocnemius, and adductor
muscles
Passive recovery
Whole-body vibration 2 3 60 s stretching and massage lower limb exercises .5 min (39)
with a superimposed vibration stimulus
Cold water immersion 8–10 min at 10–158C or 4 3 4 min immersion; 5–10 min (6,21,26,59)
immersion to the iliac spine level
Neuromuscular electrical Frequency of 1 Hz; current of 27 mA; pulse width of 140 20 min (67,68)
stimulation microseconds; intensity strong enough to elicit
visible contractions; 20 min
Compression garments Compression tights during or/and training or Until next training (71)
competition session
MAV 5 maximal aerobic velocity.

underrecovery. This may provide an management of recovery process re- Often, due to a lack of knowledge,
important feedback for coaches, quires a multidisciplinary work of facilities, and equipment, little time
conditioning specialists, and the the coaching and medical staff, prop- may be devoted to planning the recov-
team players themselves. erly contemplating other methods of ery process compared with the plan-
Even though there is no solid evi- proven efficacy, as for example, pas- ning of the training. The weekly
dence in this regard, it is suggested sive recovery, sleeping, hydroelec- recovery planning should change from
to implement recovery measures also trolytic and energy substrates microcycle to microcycle and team to
during the first session immediately replacement, or proper management team, considering the fixture schedule
after the match. Moreover, the of training loads. and fitness levels of players. Therefore,

Figure 1. Suggested time line for recovery methods in soccer. Active recovery, whole-body vibration, and cold water immersion
should be implemented progressively immediately after the match or training, and due to the needs of space and
resources, these recovery strategies should be performed in the sports facility itself. Neuromuscular electrical stimulation
and compression garments could be applied during the trip back home after the game or training or at the player’s
home.

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 Recovery Strategies for Soccer Players

in our view, an appropriate soccer

recovery program needs a careful
analysis of the team schedule (number
of matches per week and venue), team
resources (space, equipment), and
players’ potential and motivation
before the application of recovery
methods. For example, during a con-
gested microcycle, with 3 games in
a week (Figure 2), the available time
of the players to recover is limited in
comparison with microcycles with 1
or 2 matches. Therefore, the planning
of the recovery methods should differ
between congested and noncongested
microcycles. In congested microcycles,
it is imperative to implement recovery
as soon as possible after each one of
the matches. Appropriate recovery
strategies are probably the most
important interventions that technical
staff can provide to reduce perfor-
mance decrements. Depending on
the match location (home versus Figure 2. Weekly periodization of recovery methods during a congested soccer
away), certain recovery methods may microcycle. NMES 5 neuromuscular electrical stimulation; CG 5 com-
pression garments; AR 5 active recovery; CWI 5 cold water immersion;
be more appropriate than others with
WBV 5 whole-body vibration.
regards to the accessibility to neces-
sary material resources. After away
matches, the use of NEMS and com-
pression garments constitutes an
appropriate solution to initiate the
regeneration during return trip (bus
or airplane) and continue it when an
athlete arrives home (using compres-
sion garments until the next morning
and 8 hours of sleep). These recovery
methods have the advantage of being
of small size and easy to use for the
players for themselves, and, in addi-
tion, these methods do not associate
effort or discomfort with their use.
After home matches, cold water
immersion should have a preferable
application over other methods, taking
into account the existing evidence
(75). The first session after the match
should be considered as a structured
recovery session, where the starting
players should reduce their training
load using active recovery or low-
intensity aerobic activities (i.e., soccer
tennis).
Figure 3. Weekly periodization of recovery methods during a noncongested soccer
During noncongested microcycles microcycle. NMES 5 neuromuscular electrical stimulation; CG 5 com-
(1–2 matches per week), the main pression garments; AR 5 active recovery; CWI 5 cold water immersion;
objective of the recovery should be PS 5 passive recovery; WBV 5 whole-body vibration.

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 that players return as soon as possi- and anaerobic power following repeated
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