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et_search_form_container"> <form role="search" method="get" class="et-search-form" action="https://www.fisiocalcio.it/"> <input type="search" class="et-search-field" placeholder="Cerca …" value="" name="s" title="Cerca:" /> </form> <span class="et_close_search_field"></span> </div> </div> </header>  <div id="et-main-area"> <div id="main-content"> <div class="container"> <div id="content-area" class="clearfix"> <div id="left-area"> <article id="post-929" class="et_pb_post post-929 post type-post status-publish format-standard has-post-thumbnail hentry category-casi-clinici-fisioterapia-calcio category-uncategorized"> <div class="entry-content"> <div class="et-l et-l--post"> <div class="et_builder_inner_content et_pb_gutters3"> <div class="et_pb_section et_pb_section_1 et_section_regular" > <div class="et_pb_row et_pb_row_2"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3 style="text-align: center;"><strong>L’Importanza del Sonno nel Calcio<br /></strong></h3></div> </div> </div> </div><div class="et_pb_row et_pb_row_3"> <div class="et_pb_column et_pb_column_1_2 et_pb_column_3 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p><strong>Il sonno migliora la performance nel calcio</strong> come il doping ma in maniera legale e corretta: uno studio condotto dalla Stanford University ha dimostrato che <strong>aumentare il sonno di una media di circa 110 minuti al giorno</strong>, arrivando a 8-10 ore a letto consecutive, <strong>migliora la precisione del tiro del 9%, e i risultati di corsa su una distanza di circa 100 metri di 0-7 secondi</strong>. Ogni calciatore ha bisogno di controllare le sue attività quotidiane, abitudini e stili di vita, per poter tenere al massimo le proprie prestazioni fisiche, sia durante gli allenamenti che durante la competizione: alla base delle buone abitudini che ogni atleta dovrebbe avere per rendere al meglio troviamo una <strong>corretta alimentazione</strong>, fondamentale per fornire al proprio corpo le giuste risorse energetiche e vitali, e le <strong>giuste ore di sonno</strong>, necessarie per permettere al proprio corpo di recuperare energie fisiche e mentali e di poter disporre delle forze necessarie.</p></div> </div> </div><div class="et_pb_column et_pb_column_1_2 et_pb_column_4 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_video et_pb_video_0"> <div class="et_pb_video_box"><iframe loading="lazy" title="L'Importanza del Sonno nel Calcio" width="1080" height="608" src="https://www.youtube.com/embed/B_1gZs5vM2g?feature=oembed" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe></div> </div> </div> </div><div class="et_pb_row et_pb_row_4"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_5 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3 style="text-align: center;"><strong>Quanto è comune la carenza di sonno nel calcio?<br /></strong></h3></div> </div> </div> </div><div class="et_pb_row et_pb_row_5"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_6 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_5 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p>La carenza di sonno nel calcio è abbastanza comune e la maggior parte dei calciatori hanno solo bisogno di <strong>imparare a dormire</strong>. Le due categorie principalmente coinvolte sono:</p> <ul> <li><strong>Calciatori professionisti</strong>: vita privata movimentata e trasferte continue sono alla base dei loro disturbi del sonno</li> <li><strong>Calciatori non professionisti</strong>: lavoro usurante durante la settimana e la sveglia mattutina che avviene molto presto sono alla base dei loro disturbi del sonno</li> </ul> <p>Dormire correttamente risulta quindi fondamentale, sia per ottimizzare le performance sportive, che per migliorare anche la vitalità durante la giornata lavorativa.</p></div> </div> </div> </div><div class="et_pb_row et_pb_row_6"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_7 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_6 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3 style="text-align: center;"><strong>Cosa deve conoscere il calciatore del proprio sonno?<br /></strong></h3></div> </div> </div> </div><div class="et_pb_row et_pb_row_7"> <div class="et_pb_column et_pb_column_1_2 et_pb_column_8 et_pb_css_mix_blend_mode_passthrough et_pb_column_empty"> </div><div class="et_pb_column et_pb_column_1_2 et_pb_column_9 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_7 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p>Ogni persona avrebbe bisogno di circa 8 ore di sonno a notte. Il sonno è composta da due fasi ben distinte che formano un ciclo di 90 minuti che si ripete circa 5-6 volte a notte. Queste due fasi sono:</p> <p> </p> <ul> <li><strong>Sonno lento, è la parte del sonno più profonda</strong>. Si svolge in quattro tempi, di cui il primo è l’addormentamento, e gli ultimi tre vengono chiamati ‘sonno lento profondo’</li> <li><strong>Sonno paradossale, è la parte del sonno più leggera</strong>. È costituito dai sogni e copre circa il 25% della durata totale del sonno: i muscoli sono rilassati ma il cervello è attivo come durante il giorno</li> </ul></div> </div> </div> </div><div class="et_pb_row et_pb_row_8"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_10 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_8 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p>È importante sapere che gli orari migliori per addormentarsi sono tra le ore 23:00 e le ore 7:00 e verso le 13:00, mentre gli orari migliori per le attività fisiche sono tra le ore 10:00 e le ore 11:30 e tra le ore 17:00 e le ore 20:00. <strong>Il calcio può migliorare notevolmente il sonno</strong>, aumentando il sonno lento profondo ed accorciando il sonno paradossale. In questo modo, aumentano le capacità del corpo di riparare i danni muscolari, di ridurre l’eccitabilità del cervello e di conseguenza migliorare il rilassamento corporeo e ricostituire le riserve naturali di energia, e di abbassare la temperatura corporea e quindi di eliminare più rapidamente le tossine e gli scarti accumulati dall’organismo, aspetto fondamentale per uno sportivo.</p></div> </div> </div> </div><div class="et_pb_row et_pb_row_9"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_11 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_9 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3 style="text-align: center;"><strong>Mi sono reso conto che non riesco ad allenarmi a ritmi elevati: può essere un sintomo di una carenza di sonno?</strong></h3></div> </div> </div> </div><div class="et_pb_row et_pb_row_10"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_12 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_10 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p>Una carenza di sonno può causare diverse problematiche al calciatore che si possono manifestare con molteplici sintomi come <strong>riduzione di forza e performance sportiva</strong>, aumento della <strong>predisposizione agli infortuni muscolari</strong>, incapacità di svegliarsi presto, peggioramento delle capacità lavorative, abbassamento di attenzione e tempi di reazione, inappetenza, tendenza all’ingrassare, abbassamento delle difese immunitarie e conseguente aumento del rischio influenza, <strong>riduzione massa muscolare</strong>, aumento dello stress psicofisico ed alterazione dell’umore (depressione, tensione, confusione, fatica, rabbia ansia).</p></div> </div> </div> </div><div class="et_pb_row et_pb_row_11"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_13 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_11 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3 style="text-align: center;"><strong>Quali sono le cause che possono portare il calciatore a dormire poco?</strong></h3></div> </div> </div> </div><div class="et_pb_row et_pb_row_12"> <div class="et_pb_column et_pb_column_1_2 et_pb_column_14 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_text et_pb_text_12 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p>Le cause che possono portare il calciatore a dormire poco sono diverse, e variano in base al suo livello sportivo:</p> <ul> <li><strong>Calciatori professionisti</strong>: dormire in pullman su sedili scomodi, viaggi lunghi in aereo o pullman, jet lag per trasferte lunghe, cambio continuo del letto su cui dormire</li> <li><strong>Calciatori non professionisti</strong>: mal di schiena, mal di collo, mal di denti, mal di testa, materasso e cuscino non adeguati</li> </ul> <p> </p></div> </div> </div><div class="et_pb_column et_pb_column_1_2 et_pb_column_15 et_pb_css_mix_blend_mode_passthrough et-last-child et_pb_column_empty"> </div> </div><div class="et_pb_row et_pb_row_13"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_16 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_13 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3 style="text-align: center;"><strong>Mi sveglio ogni mattina come se non avessi dormito: come si effettua una diagnosi di carenza di sonno?</strong></h3></div> </div> </div> </div><div class="et_pb_row et_pb_row_14"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_17 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_14 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p>Il controllo delle ore di sonno durante la notte e della sua percentuale di sonno profondo e sonno leggero può essere fatto attraverso <strong>dispositivi wireless</strong> (come smartwatch e cardiofrequentimetri) ed applicazioni specifiche: in questo modo, si può monitorare giorno per giorno i dati sul sonno, confrontandoli e rendendosi conto se le ore sono sufficienti e riposanti. È inoltre possibile compilare il “<strong>Pittsburgh Sleep Quality Index</strong>”, un questionario (tradotto anche in italiano) auto somministrabile che valuta la qualità del sonno nell’intervallo di tempo di un mese.</p></div> </div> </div> </div><div class="et_pb_row et_pb_row_15"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_18 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_15 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3 style="text-align: center;"><strong>Mi è stata diagnosticata una carenza di sonno: cosa devo fare per tornare a giocare a calcio con ritmi elevati in tempi brevi?</strong><strong> <br /></strong></h3></div> </div> </div> </div><div class="et_pb_row et_pb_row_16"> <div class="et_pb_column et_pb_column_1_2 et_pb_column_19 et_pb_css_mix_blend_mode_passthrough et_pb_column_empty"> </div><div class="et_pb_column et_pb_column_1_2 et_pb_column_20 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_16 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p>Attraverso un’analisi attenta della situazione del calciatore, è possibile stilare una lista di attività da seguire o evitare per <strong>eliminare una carenza di sonno</strong>, <strong>migliorando le capacità di recupero</strong>, <strong>aumentando le performance ed il rendimento in campo</strong>, e <strong>riducendo il rischio di infortunarsi</strong>. Le precauzione da prendere per avere un sonno efficace sono:</p> <p> </p> <ul> <li>Evitare, quando possibile, allenamenti in tarda serata, in quanto fa aumentare la temperatura del corpo e fa rilasciare ormoni che possono ridurre il tempo di sonno lento profondo</li> </ul></div> </div> </div> </div><div class="et_pb_row et_pb_row_17"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_21 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_17 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><ul> <li><strong>Migliorare la propria alimentazione</strong>, introducendo quotidianamente le giuste quantità di proteine (che favoriscono la ristrutturazione muscolare) e di carboidrati (che favoriscono il sonno profondo)</li> <li>Durante il pomeriggio <strong>non bere caffeina o teina</strong>, bevande zuccherate, <strong>non mangiare cibi grassi</strong> (difficili da digerire e che possono rallentare il processo digestivo affaticando maggiormente il corpo, ritardando l’addormentamento)</li> <li>Durante la sera, a volte, può risultare utile bere un bicchiere di latte perché induce sonnolenza (esistono kit individuali per il sonno)</li> <li>Durante la sera <strong>spegnere qualsiasi dispositivo tecnologico almeno un’ora prima di mettersi a letto</strong>: addormentarsi mentre si guarda uno schermo luminoso, come il cellulare o la tv, mantiene il cervello attivo anche dopo l’addormentamento, riducendo notevolmente il beneficio positivo di una buona notte di sonno</li> </ul> <p> </p></div> </div> </div> </div><div class="et_pb_row et_pb_row_18"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_22 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_18 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h3 style="text-align: center;"><strong>Quali calciatori utilizzano delle sessioni di sonno particolari per migliorare le proprie performance?</strong></h3></div> </div> </div> </div><div class="et_pb_row et_pb_row_19"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_23 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_19 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><p>La chiave del successo per un calciatore è dormire a sufficienza per recuperare le energie spese, riparare muscoli ed articolazioni ed allungare la propria carriera. <strong>Tanti grandi professionisti hanno dato una notevole importanza alla gestione del proprio sonno</strong>, chi per necessità e chi per migliorarsi sempre di più. Ecco alcuni esempi:</p> <p> </p> <ul> <li><strong>Cristiano Ronaldo</strong>, su consiglio dello “sleep coach” Dottor Nick Littlehales, ha suddiviso il suo sonno giornaliero nell’arco dell’intera giornata in <strong>5 fasi ben distinte da 90 minuti ciascuna</strong>, dormendo in posizione fetale preferibilmente sul lato destro per non creare eccessiva pressione sul cuore</li> <li><strong>Sergio Aguero</strong> ha passato un periodo della sua carriera caratterizzato da continui e frequenti infortuni muscolari al bicipite femorale: dopo attenta valutazione, <strong>ha sostituito il suo materasso con uno molto più snello ed adatto alla sua corporatura</strong>, con cuscini più sottili. Inoltre, a causa del suo stile di vita sudamericano, è solito mangiare tardi la sera, compromettendo i suoi allenamenti della mattina: introducendo un pisolino di 90 minuti a metà pomeriggio, ha contribuito in maniera significativa a ridurre la frequenza degli infortuni muscolari</li> </ul></div> </div> </div> </div><div class="et_pb_row et_pb_row_20"> <div class="et_pb_column et_pb_column_1_2 et_pb_column_24 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_text et_pb_text_20 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><ul> <li><strong>James Milner</strong> non riusciva a prendere sonno dopo le partite di Champions, andando a dormire molto tardi la sera: il giorno dopo, non essendoci allenamenti, il giocatore si svegliava troppo tardi, andando a sfasare i suoi ritmi sonno-veglia. La soluzione è stata svegliarsi comunque presto la mattina successiva alla partita, ma <strong>introducendo due sonnellini</strong>, uno dopo pranzo ed uno prima di cena: in questa maniera il senso di affaticamento si è ridotto notevolmente</li> <li><strong>Granit Xhaka</strong> ha reputato così importante la corretta gestione del sonno che ha stipulato un <strong>accordo con uno sponsor che gli fornisce tutte le innovazioni per dormire meglio</strong>.</li> </ul></div> </div> </div><div class="et_pb_column et_pb_column_1_2 et_pb_column_25 et_pb_css_mix_blend_mode_passthrough et-last-child et_pb_column_empty"> </div> </div> </div><div class="et_pb_section et_pb_section_2 et_section_regular" > <div class="et_pb_row et_pb_row_21"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_26 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_21 et_pb_text_align_center et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2>Articoli e CASI <strong>UMANI 😉</strong></h2></div> </div><div class="et_pb_module et_pb_divider et_pb_divider_0 et_pb_divider_position_ et_pb_space"><div class="et_pb_divider_internal"></div></div><div class="et_pb_module et_pb_blog_0 et_pb_blog_grid_wrapper et_pb_bg_layout_light"> <div class="et_pb_blog_grid clearfix "> <div class="et_pb_ajax_pagination_container"> <div class="et_pb_salvattore_content" data-columns> <article id="post-423" class="et_pb_post clearfix et_pb_blog_item_0_0 post-423 post type-post status-publish format-standard has-post-thumbnail hentry category-lesioni-muscolari-calciatore"> <div class="et_pb_image_container"><a href="https://www.fisiocalcio.it/2020/03/23/i-crampi-muscolari-nel-calcio/" class="entry-featured-image-url"><img fetchpriority="high" decoding="async" src="https://www.fisiocalcio.it/wp-content/uploads/2020/03/3-Cover-Orizzontale-1-400x250.jpg" alt="I Crampi Muscolari nel Calcio" class="" srcset="https://www.fisiocalcio.it/wp-content/uploads/2020/03/3-Cover-Orizzontale-1.jpg 479w, https://www.fisiocalcio.it/wp-content/uploads/2020/03/3-Cover-Orizzontale-1-400x250.jpg 480w " sizes="(max-width:479px) 479px, 100vw " width="400" height="250" /></a></div> <h2 class="entry-title"><a href="https://www.fisiocalcio.it/2020/03/23/i-crampi-muscolari-nel-calcio/">I Crampi Muscolari nel Calcio</a></h2> <div class="post-content"><div class="post-content-inner"><p>I Crampi Muscolari nel CalcioCHE COSA SONO I CRAMPI MUSCOLARI E QUANTO SONO COMUNI NEL CALCIO?I...</p> </div></div> </article> <article id="post-401" class="et_pb_post clearfix et_pb_blog_item_0_1 post-401 post type-post status-publish format-standard has-post-thumbnail hentry category-casi-clinici-fisioterapia-calcio category-distorsione-caviglia-calciatore category-lesione-legamento-crociato-calcio category-lesioni-muscolari-calciatore category-pubalgia-calcio category-uncategorized"> <div class="et_pb_image_container"><a href="https://www.fisiocalcio.it/2020/03/23/protocollo-police/" class="entry-featured-image-url"><img loading="lazy" decoding="async" src="https://www.fisiocalcio.it/wp-content/uploads/2020/03/3-Cover-Orizzontale-400x250.jpg" alt="Il Protocollo P.OL.I.C.E. nel Calcio" class="" srcset="https://www.fisiocalcio.it/wp-content/uploads/2020/03/3-Cover-Orizzontale.jpg 479w, https://www.fisiocalcio.it/wp-content/uploads/2020/03/3-Cover-Orizzontale-400x250.jpg 480w " sizes="auto, (max-width:479px) 479px, 100vw " width="400" height="250" /></a></div> <h2 class="entry-title"><a href="https://www.fisiocalcio.it/2020/03/23/protocollo-police/">Il Protocollo P.OL.I.C.E. nel Calcio</a></h2> <div class="post-content"><div class="post-content-inner"><p>Il Protocollo P.OL.I.C.E. nel Calcio COSA è IL PROTOCOLLO P.OL.I.C.E.? 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