This article focusses on everything you need to know about optimizing your muscle recovery after a soccer game.
Why Do You Get DOMS After Soccer?
Delayed onset muscle soreness (DOMS) is the body’s natural reaction to unaccustomed stress from intense activity. It generally sets in 1 to2 days after exercise and can take days to dissipate. DOMS after soccer isn’t an out of the ordinary occurrence.
Soccer Regeneration & Recovery Session
Part of being a fit soccer player is being prepared to perform at your best at each game. Making sure you recover well will ensure that all your training does not go to waste. For faster recovery between soccer games, you need to make sure you have a good recovery plan.
It’s important to keep in mind that recovery means more than just rest. Recovery is the work you do after you play to prepare yourself for your next challenge. When done right, it allows you to train harder, helps you maintain peak performance longer and allows you to prevent injury.
Here are some of the best leg recovery methods for soccer players to alleviate symptoms of DOMS.
1. Nutrition & Hydration
A big part of a soccer recovery session involves proper nutrition and hydration. Nutrition can aid in recovery from fatigue by providing carbohydrates, fluid & protein. During a game, you sweat As a result, you lose two important substances that your body needs: water and electrolytes. Ensure that you are properly hydrated during practice sessions and games by drinking lots of water. To replace lost electrolytes, eat bananas, raisins, celery and bell peppers.
2. Warm Up
During your warm us sessions, perform exercises that are relevant to the work that you will be doing that day. Some great warm up exercises for a soccer session include Front and lateral kicks, Hip openers, Lunges and High knees.
3. Foam Rolling
Foam rolling is believed to alleviate muscle fatigue and soreness and improve muscular performance. Muscle recovery is one of the most important aspects of our body as soccer players, and we need to start addressing it as such.
Sleep is extremely important for your recovery and for your performance. Thereby sleep is essential in tackling leg pain after soccer. Sleeping for an average of 7-9 hours can increase muscle mass and get you ready for your next game. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
5. Portable recovery through SPRYNG Active Compression
Every soccer player needs this in their gym bag! The innovative wavetec compression pattern that SPRYNG uses is effective in improving circulation. SPRYNG helps with muscle recovery and provides relief for swelling and generalized leg pains. It does this through graduated compression of the calf muscle to accelerate healing and recovery. What’s even better is that all this can be achieved with just 15 minutes of use. SPRYNG is ideal for soccer players that need quick, on-the –go recovery between soccer games.
Find out about SPRYNG on our SCIENCE page