getting in shape, but so sore!

Discussion in 'Player' started by dethfire, Oct 27, 2011.

  1. dethfire

    dethfire Member

    Jun 24, 2005
    I took a few months off during the summer and now I've been playing three times a week for about a month. Right now my legs and knees are very sore and it affects my play greatly. My power, quickness and range of motion is decreased obviously. I can't get in shape unless I play a lot and push myself, but even just three times a week of indoor soccer and I can't seem to "get there". I'm like in a constant state of soreness. If I take a week off then I'm out of whatever shape I was in. Anyone have advice on how to balance my fitness to become stronger and still be fresh? How can professionals train hard each day and then still be awesome for games? I eat pretty well and get good sleep. fyi, I'm 29.
     
  2. thejaccen

    thejaccen Member

    Sep 19, 2011
    Doesn't your soreness go away when you're warmed up and your muscles are warm?
     
  3. dethfire

    dethfire Member

    Jun 24, 2005
    definitely not, i think I get DOMS all the time
     
  4. JonIsAnOwl

    JonIsAnOwl Member

    Apr 20, 2011
    England
    Club:
    Sheffield Wednesday FC
    Nat'l Team:
    England
    Foam Roller.
    Tennis Ball.
    Stretching.
    Ice/Heat.
    Rest.

    5 things that will help you. Rest is most important. You're clearly over-doing it if you can't perform to your best. You might eventually 'overtrain' and injure yourself (like I did). However tempting it is, you need to stop doing so much and rest.

    I'm being a hypocrite because I trained myself silly at one stage. But you need REST. Trust me, you don't want to be out injured like I was for several months. It's horrendous. Do your own fitness work, stop playing so much and rest.

    Good luck
     
  5. Impossible6

    Impossible6 Member

    Feb 15, 2011
    Australia
    Club:
    Central Coast Mariners
    Professional's don't train everyday, and only a select few a 'hard' sessions.

    Three indoor games a week, if that's all your doing, doesn't sound like much to give you DOMS, but that's coming from a fit teenager so it's a worlds difference.

    It sounds like you've done too much to soon, you mentioned you had a rest period. What you should do is ease back into training, start gradual and work from there.
     
  6. JonIsAnOwl

    JonIsAnOwl Member

    Apr 20, 2011
    England
    Club:
    Sheffield Wednesday FC
    Nat'l Team:
    England
    Precisely ^
     
  7. Becks7

    Becks7 Member

    Dec 6, 2000
    Hong Kong
    There's off season/in season training.

    Off season you should be going hard and in season is more about maintaining form or minimizing strength loss.
     
  8. b0sk1

    b0sk1 Member+

    Jan 28, 2011
    Virginia Beach, VA
    Club:
    Manchester United FC
    Nat'l Team:
    United States
    I'm 29 as well (30 in a few days) and know how you feel. To echo what ohers have said I think you've jumped back into it to quickly. Are your games spaced out or do you have them back to back to back day wise? You've got to give yourself sometime for your body to recover. I typically play in 1 to 2 games a week (depending on what leagues are going on at the time) and try to run at least twice a week. But it has taken a while for me to get to that. I don't run the day before a game and typically do not run the day after. You got to remeber (and my wife loves to tell me this) we aren't as young as we used to be. Depending on what leagues you are playing in you can take a beating. Maybe you should look into dropping a league and using that day to work on your training at your own pace. That way you can build up your endurance and speed while not killing yourself. If you get tired/hurt/sore its not like a game where you're going to want to play through it. You can stop without any pressure.
     
  9. chookgoo86

    chookgoo86 Member

    Feb 4, 2006
    Minneapolis, MN
    Club:
    Arsenal FC
    Nat'l Team:
    United States
    I used to be really sore as well after tough weeks. I started drinking protein supplements after working out/games for recovery. I'm not looking to put on mass, so I keep it to 1/3-1/2 servings. It definitely helps muscle recovery time.
     

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