3 Post-soccer Stretches To Prevent Muscle Soreness

After a long, hard practice on the soccer field

, you may feel accomplished, exhilarated, and just plain exhausted. And just a few days later, you have sore muscles to look forward to as the aftermath of an intense workout - if you don't take preventative measures to aid in muscle recovery.

How to Stretch to Ease Sore Muscles

After a hard workout on the soccer field, make sure to give your body time to cool down to support the repair process. Experts recommend jogging or walking briskly for 15 minutes, followed by deep breathing and gentle stretching.

From there, it's important to stretch strategically to help your muscles bounce back even faster, in time for your next soccer game. After intense soccer training, like Soccer Camps in Austin, use these helpful post-workout stretches to support advanced muscle recovery:

1. Butterfly Stretch: The butterfly stretch is an excellent stretch that will deeply extend the short adductor muscles in the groin. This will help to promote hip flexibility and increase your range of motion when kicking in a soccer game. To perform the stretch, remain seated on the ground; open your knees and place the soles of your feet together in a butterfly position. Slowly stretch forward and reach for your feet, as much as your flexibility will allow, holding the stretch for up to 30 seconds.

2. Pigeon Pose: This yoga stretch will effectively target the deep buttock muscles, as well as the glutes, to ease muscle soreness after a big game. The stretch can be performed by sitting cross-legged with your right leg bent inward, close to your hips. Straighten your left leg and swing it straight behind you; lean your torso over your bent right leg to stretch for up to 30 seconds. Repeat on each side.

3. Downward Dog: Another simple yet effective yoga stretch that will help to relieve soreness from full body exercise is the downward dog. To perform the exercise, start on a yoga mat or soft surface in a push-up position. Lift your backside up into the air to form an inverted V with weight placed primarily on your hands and feet. Engage your core and feel a deep stretch in your hamstrings as you release your ankles. Breathe deeply and hold the pose for up to 30 seconds.

Across the board, experts recommend stretching regularly after intense exercise to prevent muscle soreness. These post-soccer stretches will help to keep muscles flexible to promote agility day after day on the soccer field. Regular stretching can benefit sore muscles by increasing circulation and oxygen flow, which will help to speed up recovery.

On top of that, it helps to rehydrate by drinking water and eating protein-rich meals to stimulate recovery. Your muscles will be hungry after an intense workout, and they'll crave protein to repair quickly. For the best results, enjoy natural, lean sources of protein like poultry, fish, lentils, quinoa, and nuts to give your muscles the fuel they need to bounce back quickly.

For a serious case of sore muscles, soak in a warm bath to ease stiffness and promote a good night of sleep. Works every time!

by: Darcey Deeds

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