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Regeneration and Recovery for Soccer

A soccer game can take a lot out of you! With players covering around seven miles per game, on average, this is no surprise.  Aside from all the running, it’s the short bursts of sprinting and constant changing  of direction  that keeps your heart rate high throughout the span of the 90-minute game. Not to mention, the technical aspects such a passing, tackling and shooting, requires you to be in good form, each time you play. It doesn’t matter if you are an amateur or a pro, getting tired after a game will affect your performance. Post soccer game recovery is important if you want to bounce back quickly from games and perform at your best.

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.

4. Sleep

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

 

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