How to Recover From a Weekend of Soccer Games

Did you play one, two, or more hard-fought soccer games over the weekend?

Use this Monday as a rest day. No matter your age, you need it!

While it is important to work hard during your games, it’s also important to let your body recover.

Unlike some sports (not calling them out 😉), soccer is demanding on the body and mind. You need your muscles to veg out.

In this article, I’ll address some tips for recovery and why it’s important. Let’s do this…

Why Is it Important to Rest After Soccer Games?

Recovery after a soccer game is crucial for your development. You’ll want to maximize your training weeks and recovering will allow your body to do so.

Allow your body to rest and repair any damages that may have occurred during the game. This includes:

• Depletion of glycogen stores: Glycogen is the primary fuel source for muscles during exercise. Soccer games can deplete glycogen stores, which can lead to fatigue and decreased performance.
• Muscle damage: Playing soccer can cause micro-tears in muscles. This can often lead to muscle soreness and decreased range of motion.
• Dehydration: Soccer games can cause significant fluid loss through sweat, leading to dehydration. Simply drink plenty of water!

Taking the necessary steps to recover properly can help you avoid long-term injuries. It can also ensure that you are ready to play next weekend!

What Should I Do to Recover Right After the Game?

Hopefully, you left it all on the field during your game. If you did, here are some effective active recovery strategies that you can use:

Stretching Routines

Stretching is so important (but often overlooked by young athletes)!

It helps to increase flexibility, reduce muscle tension, and improve blood flow.

You can perform static stretches such as hamstring stretches, quad stretches, and calf stretches to help your muscles recover faster.

I suggest holding each stretch for 30 seconds and repeat 2-3 times.

Cool Down Exercises

Cooling down after a soccer game is key to helping your body return to its resting state and to prevent muscle soreness.

You can do some light jogging or walking for 5-10 minutes to gradually decrease your heart rate.

You can also do some dynamic stretching exercises such as leg swings, high knees, and butt kicks. This will help loosen the muscles post-game.

Hydration and Nutrition

Drinking plenty of water and electrolytes (Gatorade) can help to replace lost fluids and prevent dehydration. You should be doing this before, during, and after games.

Also, eating a somewhat balanced meal that contains carbohydrates, protein, and healthy fats can help to replace lost nutrients from the game.

See more: Healthy snacks

Recovering on Monday

Passive recovery the day after a game can set yourself up for a great training week. Here are some effective ways to do so:

Get Plenty of Sleep

For younger athletes, sleep is super important.

Aim for 8-10 hours of sleep per night to help your body repair and regenerate.

Lack of sleep can lead to mental fog, decreased performance, and increased risk of injury.

Try to stick to the same sleep schedule, even on weekends. This might mean you need to quit Fortnite an hour earlier…just saying 😉

Rolling Out Sore Muscles

Foam rolling can help relieve muscle soreness and improve blood flow to your muscles.

First, focus on the areas that feel the most sore or tight.

Spending 20 minutes a night rolling out your muscles can do wonders. I know it does for me.

Rest Your Mind

Resting your mind is great for your mental health.

Soccer can be taxing physically and emotionally. For this reason, taking a step away from soccer can help you be better engaged.

Use rest days to engage in low-impact activities like walking or yoga.

Take time to relax and do activities that make you feel good, like spending time with friends and family.

What If I Have Monday Practice?

What should you do if you have games over the weekend and have to practice Monday? Don’t take a practice off if you are feeling healthy. Instead, use the daytime as your recovery day.

Here’s what I suggest you do:

• Go to bed early the night before (try to get at least 9 hours of sleep)
• Eat a healthy breakfast full of protein (eggs and bacon)
• During the school day: Drink plenty of water, go easy (if you have gym class), and stay off your feet as much as you can

I know school gets in the way of many things (kidding) but try to use the time to continue your recovery.

Final Thoughts

I wrote this article after my son had a grueling weekend of games. Instead of going hard again on Monday, I wanted him to take it easy. This can be difficult for a 14 year old.

Recovery is important for your longevity. It is also key to your development.

You should take their recovery as seriously as their games. It should be part of the process.

At the end of the day, go hard during practice and games and take it easy on off days. Combine these two and you’ll develop quicker.