40 and over players ... ?

Come to grips with it. You're never again going to feel like you did when you were in your 20s.

However, I do find that several cold beers after the game helps.

 

How long have you been back into it? I can't speak as over 40, but I can as an "almost 30".

In your first several weeks of the season (seasons in your case) you will be sore as hell. Mainly because muscles that you haven't REALLY used in a long time are growing. It's lactic acid buildup and it won't stop happening until your muscles have grown to the point where they're not having to work hard while in sprinting and cutting situations.

I was only off for about 4 weeks (hamstring injury) but this past weekend was the first outdoor game... OH MAN my legs are sore and it's already Tuesday afternoon. Sprinting outdoors is a lot harder than indoors..maybe it's the ground, maybe it's the distance, who knows, but I feel old.

A trip to the hot tub will definitely help, the same night after the game if possible.

Bottom line though is, the more you play the better your legs will feel. If you're having problems with sore hip flexors or hamstrings, lift weights with them on Fridays and Mondays. If you go to a gym, do the exercises you might not think men do that often. Work on the thighs, the groin muscles, buttocks, etc. It will REALLY help in the post-game soreness to be stronger in those areas.

 

I'm only 28, but I had a lot of problems with sore leg muscles when I got into soccer a few years ago after a being inactive for a while.

This may be stating the obvious, but I've found that stretching every revelant muscle group thoroughly after the game or practice is the most effective way of preventing soreness the next day - much more than stretching beforehand (which doesn't seem to make much difference at all, at least as far as I've noticed).

Also, Preki apparently swears by yoga:

http://www.ussoccerplayers.com/resource_center/resource_center_topics/conditioning/369466.html

So that might be worth a try.

 

Yeah, that and Advil.

 

Get a massage every so often. Not the kind from a third world woman whose only English is,"You want happy ending?" I mean from a certified massage therapist. It may appear expensive at first, but it's less than a night on the town, and will work wonders for recuperation.

 

I'd say cut down your playing time (like you already plan on doing) and hit the gym.

I'm in my mid 20's but I took about 3 years off from practically doing anything. I had a hard time coming back to soccer (still have long way to go in endurance) but hitting the weights and cardio at the gym have definitely helped me out.

 

When I started playing last July(after 9 years off) I had a problems with my legs(hamstrings and achilles pains) so I've started to workout everyday(during lunch hour) to get my legs in shape. I've run a sprints on Mon. Wed. Fri. and lift weights on other days.

After few months of daily workout, I am now playing twice a week on Friday(O30) and Sunday(O40), so far my legs are doing just fine. Oh I am still runing sprints on Mon. Wed. and lift weights on Tue. Thu.
Good luck!

 

For me, there is a HUGE difference between 30 and 40. I am about to turn 40 and found this year for the first time ever, it hurt to get into shape!

I normally run during the good weather and have motivational problems keeping it up in the winter (hard to get out of bed in the AM to run when its dark, cold, snowing etc, especially when there's a warm wife laying there sleeping). so come spring I have always just started up again and whiped out
3-4 miles no problem. This spring I felt like I was going to die!! It takes alot longer to get INTO shape, heal from pulls/strains, and you get out of shape a lot quicker!!

Keys to not being sore at this age: STRETCHING. Simple as that. Not just before you play, but after you play AND every morning. Even with daily running my legs were always feeling tight. I started stretching more often and now they feel great.

The other key is joints. How they feeling? Mine ache a lot I have some bad knees from football as a kid. I did a lot of research and found that ligaments need water to lubricate and as you get older, well heck you stop making what you need. Glucosomine/Chrondontrine (spelling??) supposedly coerces your body to start producing the needed chemicals again so the ligaments and joints will stay lube'd up and actually heal a bit. Personally the jury is still out for me on this, but it supposedly takes a couple months to really kick in.

In the mean time: beer and advil

 

I guess I need to add a stretching to my routine.
Beer and Advil are given for our age.

 

That'll probably help. A couple years ago I put on 10-15 pounds, then lost it again later - when I was at the heavier weight there was a noticeable difference in leg soreness and muscle recovery time. Being lighter should also help prevent injuries, especially knee injuries, which will be really important if you want to keep playing well beyond 40. So I'd make that a high priority.

Good luck!

 

Stretching and flexibility have helped me in this area. Specifically, I started using a foam roller on my legs, something I learned in physical therapy after an injury. You lay on top of the foam cylinder and work it into the knots and tightness, I guess it's supposed to break up the lactic buildup that causes the knots, similar to a deep tissue massage. I was skeptical at first, but I have to admit it's made a big difference with post game tightness and soreness.