Revista de Medicina Desportiva (English) March 2018 | Page 20

contact of the foot with diverse
ground. In short, the inclusion of
equilibrium training and exercises
that challenge neuromuscular con-
trol will allow the prevention of knee
and ankle injuries.
bending of the torso does not serve
the needs of the players and can
increase the risk of injury in the lum-
bar spine. 17 There is already a set of
different exercises that allows effec-
tive training of the musculature of
the Core, for example, the Pallof Press,
the squat, the lift, among others.
Core Training
Tse et al. (2005) refer to the Core as
the set of pelvic and torso muscles
(Figure 3), responsible for maintain-
ing the stability of the spine and
the pelvis, which are critical to the
transfer of energy from the torso
to the extremities. 16 It stands out a
set of muscles predominantly made
up of slow, deeper fibers that have
Venue action, such as the transverse
of the abdomen, the multifidus,
the small oblique, the transverse
abdomen, the diaphragmatic mus-
cles and the muscles of the pelvic
pavement, and a more superficial
musculature with a higher propor-
tion of fast fibers. In this last group,
we identified the large oblique, the
rectum abdominal and the erectors
of the spine. They also include, as
constituents of the Core, the muscles
of the hip region, notably the gluteus
medium and maximum. The mus-
cles identified, whether from the
trunk or the hip region, will have to
be strong and functional to give sta-
bility to the center. The preservation
of this stability of the central region
of the trunk will then be essential
for the smooth functioning of the
lower extremities.
In football, the typical often
prescribed exercise of successive
Plyometrics Training
In most sport movements, and in
football is no exception, the mus-
cles do not work purely concentric,
eccentric or isometric, but function
in a stretching-shortening muscle
cycle. After the muscle stretching
there is the shortening phase (an
example of race or jump). That is,
the stretching-shortening muscular
cycle and it is characterized by the
production of a potent concentric
dynamic action that is immediately
preceded by an eccentric dynamic
action of the same muscle and is
trainable through plyometric exer-
cises. The goal of plyometrics train-
ing is to decrease the time between
the end of the eccentric muscular
contraction and the beginning of the
concentric contraction. This type of
training aims to confer the ability to
train specific movement patterns,
by strengthening the muscle, tendon
and ligament in a more functional
manner. In this way, associated with
agil ity training, plyometrics will
have an important action in prevent-
ing ligament lesions in the knee and
ankle. 18 On the other hand, plyomet-
rics allows to improve the values
obtained in the vertical jump, speed
and muscle
power in the
football play-
ers. 19 Certainly,
this increase
in the strength
values will allow
to improve the
economy of
effort and allevi-
ate the likeli-
hood of injury.
Use of the myofascial release
before training or competition
For the self – myofascial release
therapeutic rollers have been used,
or Foam Rollers, which are simple
to use and dispense external aid.
This method of flexibility training
reduces fascial adhesions, prevents
and fixes muscle shortenings, con-
tributes to the correction of postural
changes and allows the improve-
ment of the range of motion and
strength. 20.21 It is reported that the
pressure applied by the therapeutic
roll will disable the nodule by stimu-
lating the tendon organs of Golgi, in
a process called autogenic inhibi-
tion In this way, you can restore the
myofascial system , eliminating the
proprioceptive mechanisms that
trigger pain/dysfunction. 5
Football players will be able to
apply the myofascial release tech-
niques In muscle groups where
there are muscle nodules or adhe-
sions, in the warm-up phase, before
cardiorespiratory work or in the
phase of cool down. At this point,
the goal will be to minimize delayed
onset muscle soreness 22 , and it is
advisable to use with low intensity.
Importance of Warm-up
The warm-up should precede the
fundamental part and, among other
benefits, will allow increasing the
body temperature, the extensibil-
ity of the connective tissue and the
blood flow to the cardiac muscle
and the muscles requested. In addi-
tion to the possible inclusion of the
myofascial release, the warm-up
should include a general part that
will include general exercises, mul-
tiplanar, such as race, side race, for
example, and a specific part already
with exercises oriented to the main
task. 18 Here you can include balance,
plyometrics and muscle activation
exercises.
Conclusions
Figure 3 – Core muscles
Ref. https://dicasdemusculacao.org/wp-content/uploads/musculos-do-core.jpg
18 march 2018 www.revdesportiva.pt
The identification of risk factors and
the most prevalent injuries in foot-
ball players will allow the clinician
a more targeted approach to injury
prevention. This should be holistic