Cover Photo by Jeffrey F Lin on Unsplash
Bumps and bruises are common when playing soccer, and not all knocks are preventable, but there are ways to give your body the best chance for success when on the field.
This series gives you some basic tips to make sure your body is ready to play. If you need more detailed advice about keeping your body in peak playing shape, please consult an athletic trainer or sports medicine specialist.
Player Wellness: Training
Some may think practice is safe from any risks, but that is not always the case. Since you are only training, you can be more cautious with your body.
Before beginning training ask yourself, “Do I feel okay to be training right now,” if the answer is no, whether it is due to sickness or an injury, then do not push yourself. If the answer is yes, you can begin to prepare for practice.
Before practice, start with stretching and warming your body up. At the beginning of practice, you take 10-15 minutes to stretch every muscle group used in soccer. Stretching is vital in soccer as it can help avoid any major issues within your body.
Hydration before, during and after practice is very important. When playing soccer, you will lose a lot of fluids due to sweat. Your body needs to be hydrated to work properly, so if you go into practice without drinking water, you run the risk of dehydration which can cause a multitude of issues. Continuing to drink during and after practice will help restore the liquids you’ve lost throughout practice.
Preventing issues during training can be easier than it seems. Focus is important, listen to your coach during practice. Being goofy or not paying attention can make you more vulnerable to not being your best physical readiness. If the coach says to wear shin guards because the next activity is high intensity and you don’t follow their instructions, you run the risk of being kicked in the shin with no protection.
Wearing the proper equipment is very important in soccer. Choose footwear that is appropriate for the surface and make sure your shoes are tied correctly. Playing in loose shoes gives you an unstable base and could contribute to slips. Wearing proper shin guards are just as important as cleats. Learn more about shin guards and how to purchase the correct ones for you.
After practice ends, continue to care for your body. A proper cool down after practice is necessary after going through an intense workout. Your body needs time to calm down and relax. Stretching, light activity and hydrating are important parts of a cool down. These activities all prevent muscle soreness in the following days.
Rest days are important in an athlete’s schedule. Make sure your body has time to recover from activity.
If strength training is important to you on your off days, make sure you don’t ignore the muscle groups not related to soccer. Building strength in muscles all throughout your body will keep the whole body working together as one.
If you are looking for more information on any issues felt within your body, contact a sports trainer or sports medicine specialist to learn more.
Taking care of your body does not stop at training. Preparing for the pregame is just as important as preparing for practice. Find out pregame wellness tips in our next article tomorrow.
