# Peak-Readiness Recommendations

## Consult Proper Medical Personnel for anything more than nicks or scrapes.

## Ensure Proper-Fitting Equipment

Make sure you are wearing shoes that are the proper size. Shoes too small will hurt and ensure blisters, as will shoes too large. Make sure they are broken in appropriately before being used in training or match situations. You can do this by soaking your new boots in warm water while your feet are in them.  You can also condition leather boots with a small application of leather food, mink oil or leather conditioner. You want the shoe to mold to your foot, but keep its shape well enough to provide support under stress.

## Ensure Surface-Proper Equipment (or Equipment-Proper Surfaces)

Making sure you have proper shoes for the surface will contribute greatly to peak-readiness, and help prevent injury. Alternatively, don't embrace ad-hoc surfaces without having proper footwear for that surface.

In other words, do not wear cleats on smooth surfaces, or flats on turf or grass.  Be aware that almost all shoes will deteriorate faster on artificial surfaces.

## Care For your Equipment

To maintain peak readiness, make sure to properly care for your equipment.&#x20;

### **Use it in the appropriately context.**

Avoid the use of equipment in circumstances or in a manner it was not designed for.&#x20;

#### Shoes&#x20;

Avoid entering or exiting shoes by stepping on the heals, do not discard wet shoes in places which won't dry them.  Make sure your laces are in good condition, properly symmetrical and tied securely during training and match play.  Certain laces types don't make for consistently well-laced shoes, if you find a shoe has difficult lacing, don't hesitate to replace them.

In addition it being unsafe, you can easily contribute additional to wear and tear to cleats, turf and futsal shoes by walking/running on pavement, it's wise to have alternate footwear for the travel to the training or match site. If you prefer,  Cleatskins are thin, rubber cleat covers that slip over and protect your cleats.&#x20;

### **Waterproof your Boots**&#x20;

Properly water-proofing your water-exposed boots will help keep your feet dry, and the shoes from expanding or contracting due to inclement conditions. You may find water-proofing treatment needs to be applied multiple times during the course of a season.

### Keep them Clean&#x20;

Maintain the dust-free cleanliness your Futsal shoes by storing them in a bag when not in use. You can clean mud-encrusted boots with a with a soft-bristled brush and a little bit of soapy water. If your boots have cloth/sock apparatus, you can use cool water with some dish or hand soap.

For deep cleaning, soaking them for 10 minutes in hot water mixed with a mild detergent.&#x20;

### Dry and Deodorize where necessary

Wet shes contribute to creating smelly shoes. Make sure you dry your boots thoroughly after each use. You can use paper towels, dry tea bags or a shoe dryer.  Do NOT put shoes in a clothes dryer.

There are many methods you can use to deodorize a stinky boot. Small amount of making soda will remove the smell, dryer sheets will contribute in some fashion, as will a commercial shoe deodorizer and rubbing alcohol wiped onto the insides.  Sunlight, and extreme cold (as in a freezer) is also an effective odor-killing agent. If you have removable insoles, it's wise to separate them from the shoes for a good cleaning. Do NOT use bleach-based agents to clean your shoes.

#### Balls

Take care not use your ball on surfaces it wasn't designed for. We advocate wall use as a great way to improve touch but be aware that the wrong surface can destroy a delicate soccer ball in short order. It's wise to have a practice ball for rough surface use.

**Other Equipment**

Dragging or throwing your club bag around, and failing to dry it will contribute to wear and tear.  Make sure to clean your kit elements regularly to prevent foul-smelling odors from emanating from your bag. This includes guards, training kits, braces, or anything frequently player-used.

### Consider Multiples

You can reduce wear and tear and increase availability under high-use situations by adding a second pair of those items under heavy use. Any item in your kit is a candidate. This allows your kit to be dried and cared for properly.

## Retire Old Equipment, Especially Shoes

Your equipment is not designed to last forever, conserve your equipment for training and match situations. Shoes wear out over time,  far faster than most realize.  Lighter shoes are less durable than heavier ones, but even a good pair of boots is really only designed to last one full season, perhaps two when under significant use. The more they are used the faster they wear out.  Interior support often lasts considerably less if frequently exposed to adverse conditions, or alternating conditions.&#x20;

## Pre- and Post- Training / Match Preparation

## Embrace Proper Nutrition&#x20;

## Embrace Proper Hydration

## Ensure Proper Rest

### Sleep

### Muscle Rest

## Train on Safe Surfaces

Avoid Winter Training on Hard & Cold or Slippery Surfaces.&#x20;

## Attend to Minor injuries before they become major ones.

## Wear only play-safe shoe inserts
