Isaac opened by asking: Why maintain a good level of fitness?

There were many answers proffered from the floor including:

To enhance your performance on the field of play (getting close enough to make the key decisions, gaining the respect of players, allowing rapid recovery after a long sprint, aiding concentration and impressing the assessor!)

Prevention of injuries

General health and well being, not just for football

Warm Up & Warm Down

Isaac emphasised the importance of the warm up and, the often neglected, warm down. A warm up is important to prepare the body and get the heart rate up; this should be done gradually. At supply and contributory level this normally consists of a few minutes’ gentle running and then a series of ‘dynamic stretches’ achieved through ‘shuttles’. It should not be done too long before kick-off, completing no more than 15-20 minutes before.

The warm down should be done as soon as possible after the final whistle (or indeed the end of a training exercise). It should take 5-10 minutes and focus on all parts of the body especially the hamstrings and should include the upper body. The warm down helps remove lactic acid that would otherwise build up and be held in the muscles and lead to stiffness the following day. Some of Louise’s players swear by an ice-cold bath but that seemed like an extreme remedy to most in the room.

Louise noted that diet is also important. A pre-match meal should include carbohydrates, to give slow-release energy. You should start hydrating the body the night before an afternoon game (and no that does not mean spending Friday night downing Guinness at the local pub).

Treatment

If you are unfortunate enough to pick up an injury you should take action as soon as possible. Talking about carbohydrates you should remember the acronym RICE: Rest, Ice, Compression, Elevation. Anti-inflammatory painkillers can also be useful, such as Ibuprofen. You do not need to buy the branded products such as Nurofen. Ibuprofen gel can also work well but remember not to use it if you are taking another painkiller.

If there is no reduction in the pain or swelling after 72 hours you should give serious thought to visiting your GP or your local hospital’s accident and emergency department.