Muscle Soreness Recovery: “7 Easy Tricks You Can Use To Get Rid Of Sore Legs Fast”

Is muscle soreness slowing you down? Do you have sore legs and muscle pain after workouts and games? Does the pain stop you from training the next day? Let me show you how to relieve sore muscles after workouts and games like a pro. Sore legs won’t slow you down any longer and you’ll be able to train / play more than your competition, who are constantly struggling with muscle stiffness and sore leg muscles (especially as they get older).

How I Overcame Chronic Muscle Soreness

I used to struggle with sore legs and muscle stiffness after games. I remember… Waking up and hobbling out of bed like an old man. I could barely walk! I was supposed to be this young fit guy, who was constantly training, and improving everyday. But how was I supposed to train if I was too sore to get out of bed in the morning? It was horrible and I knew something had to change. I decided to put more focus on my muscle recovery and with the help of several techniques I’m about to show you in this blog post, I was able to conquer muscle soreness. Now… I’m amazed at how good I feel in the morning. It’s not even fair and it’s something I want you to experience. It’s an advantage I want you to have over your competition.

How To Get Rid of Sore Legs and Muscle Stiffness

I’m about to share 7 strategies you should use after workouts, practices, and matches to relieve sore muscles quickly and recover with super-human speed. First… Watch this video: Soccer Recovery: How To Get Rid of Sore Legs Fast

7 Muscle Recovery Tricks: How To Heal Muscle Soreness and Muscle Stiffness Faster Than Your Competition

*7 Muscle Soreness Recovery Tricks Remember, these video tutorials are helpful but only if you actually apply the principles on a consistent basis. It doesn’t matter how much you know. All that matters is what you do, with what you know.

How To Recover From Sore Muscles (video review)Your Muscle Recovery From Now On

Step 1: How To Get Rid Of Muscle Soreness

Immediate Recovery

If you want to reduce muscle soreness before it cripples you tomorrow (this is called: delayed onset muscle soreness) it’s extremely important that you do some form of active recovery directly after your game, exercise, or workout. This can be done in the form of light aerobic work:

• walking
• jogging
• cylcing
• swimming

and you should also perform… Static stretching: Some people claim that static stretching is not beneficial in reducing muscle pain the next day. I would disagree because, I’ve personally seen the benefits of post match static stretching. I would suggest these people may not be performing the stretches with the proper intensity and/or duration. Don’t rush through the stretches. Relax your body and breathe into the muscle stiffness. Take your time and think about relieving tight areas and the major muscle groups for soccer players (quads, hamstrings, groins, calves, etc). 30 seconds per stretch is a good guideline. If you’re nervous about your next game / practice you might benefit from the “prematch success guide” – 10 principles to eliminate nerves and improve the quality of your game day performances.

However, it’s more important to focus on the “feeling” rather than “timing” of each stretch. Here is a list of the muscle recovery stretches demonstrated in the video:

1. Leg shakes
2. Butterfly
3. Laying quad
4. Pigeon
5. Seated hip
6. Upward dog
7. Child’s pose
8. Downward dog
9. Wide straddle
10. Forward bend
11. Rotations

Step 2: How To Get Rid Of Muscle Soreness

Immediate Nutrition

If you want to understand how to get rid of sore muscles, the science of nutrition is something you should constantly be learning more about. You may have to train early next morning or have another game later in the day. In that situation, get immediate nutrition into your body (right after your on field recovery). This will pump glycogen back into your muscles, allowing you to recover faster for your next session. If you’re serious about becoming a better soccer player click this link – online soccer academy

If you want to burn fat, no post match meal (just go to bed) would be another option. Most sports coaches and nutritionists would not recommend this (and you don’t have to believe me) but through my own personal experience, I’ve found that you can burn large amounts of fat and reduce muscle stiffness quickly with this approach. Don’t worry about losing your muscle. You will burn fat and regain the appearance of any lost muscle when you re-feed the next day. If you are eating post match to restore energy and perform at your optimal level the next day, your immediate nutrition source should include: carbohydrates and protein. For example, in the video I consumed a post recovery supplement drink, banana, and walnuts. Step 3: How To Get Rid Of Muscle Soreness

Hot & Cold Therapy

One of the best methods for reducing muscle soreness in legs and your entire body, is hot / cold contrast therapy. It’s something I use on a weekly basis and I’ve seen great benefits from it when it comes to muscle soreness relief. I will go to the gym after my games at do cold water immersion. I will spend about (10-15 minutes in the hot tub while performing stretches). Then about 10 minutes in the cold pool, performing underwater breathing and different swimming techniques. These techniques are more for stamina benefits (the light aerobic movement also helps with muscle recovery) but the cold water is extremely beneficial for reducing muscle aches and muscle pain both immediately and the day after. After the cold pool, I’ll jump back into the hot tub to warm my muscles up. You can perform hot and cold water contrast therapy at home, if you don’t have access to a hot tub or cold pool. Ice baths are great for reducing muscle soreness after workouts and games. If you don’t have a bag of ice, simply running a cold water bath. It will still provide great benefit, If you stay in the cold water long enough (min 10 minutes – max 20 minutes). If you’re nervous about your next game / practice you might benefit from the “prematch success guide” – 10 principles to eliminate nerves and improve the quality of your game day performances.

Hot (warm) baths are also a great way to reduce sore leg muscles and are even more beneficial when combined with cold baths. The contrast from cold to hot releases the tension in the muscles, discourages delayed onset muscle soreness (lactic acid build up), and will have you feel like you could play a another soccer game right away. You can add epsom salts or magnesium salts to your warm bath. These minerals help to relax the muscles and will definitely help you get rid of sore legs faster. Similar to the cold bath, I would recommend 10-20 minutes. Step 4: How To Get Rid Of Muscle Soreness

Post Match Nutrition

If you want to know how to heal sore muscles, understanding and using proper nutrition is extremely important. Your body needs nutrients to recover quickly, replenish energy levels, and heal broken down muscle tissue. After your muscle recovery work is completed, prepare a healthy well balanced meal with a good portion of protein, carbohydrates, and healthy fats. The better your nutrition, the better your recovery will be. If you’re tempted to eat unhealthy food after your games and workouts, realize that you are sacrificing your bodies ability to recover for the instnat gratification of that unhealthy food. Instead, encourage yourself to eat a healthy meal that will give your body the nutrients it needs to recover quickly. Step 5: How To Get Rid Of Muscle Soreness

Tension Release Techniques

Whether you are experiencing leg muscle pain, back pain, or stiffness in other areas of your body. Understand that you have the ability to reduce these pains on your own with active tension release techniques such as stretching, foam rolling, and vibration. How to get rid of soreness (at home):

• Static stretching (focus on feeling rather than duration)
• Foam rolling (go slowly, it should hurt in a good way)
• Vibration (shaking or devices like this)

How long should you perform these techniques? That depends on how sore your muscles are, how good you want to feel the next day, and how much time you have. Usually, I would spend about 10-15 minutes doing a muscle soreness relief session like this at the end of the night. I want to get the benefits but I don’t want to spend the entire night stretching. I’ve found 10-15 minutes will give you the maximum benefit for the shortest amount of time. Step 6: How To Get Rid Of Muscle Soreness

Quality Sleep

It’s mind-blowing how many people want to learn how to get rid of soreness but they are not willing to prioritize their sleep. Sleep, is probably the most important factor when it comes to muscle recovery and energy recovery. If you want to get rid of sore legs fast, aim for 7-8 hours of sleep. However, if you’re extremely sore you may want to sleep even longer (9-10 hours). Your body regenerates when you get high quality deep sleep. Helpful tips for better sleep:

• Complete darkness.
• Cold temperature (63-69* F).
• White noise / meditation music.
• Don’t eat too closely to bed (2-3 hours).
• and although this one may be hard for some of you: reduce blue light before bed (cell phones, computer, tv, etc).

Step 7: How To Get Rid Of Muscle Soreness

Bonus Tip For Soccer Players: Performance Review

I realize this is an article about how to relieve sore muscles but one of the most important post match recovery activities is personal review. If you want to become a great player, it’s essential that you learn from your mistakes and experiences. Most players make the same mistakes and never learn. They remain the same player for years because they never analyze their own performances. If you’re nervous about your next game / practice you might benefit from the “prematch success guide” – 10 principles to eliminate nerves and improve the quality of your game day performances.

After your match you’re probably already reviewing the game in your head but while you’re laying in bed at night, take time to visualize and review each play. Analyze your performance to gain new ideas about how to improve your play and training throughout the week. Post Match Performance and Self-Analysis Ideas:

• What did you do well? Remind yourself to continue these actions.
• Where did you make mistakes? What will you do differently next time?
• What training adjustments will make you perform better in your next game?

Your Muscle Soreness Recovery Routine From Now On

The players who improve the fastest are the ones who take new ideas and implement them immediately. At least try these muscle recovery methods. If they work for you (keep them). If they don’t, at least you made an effort to improve. 7 Action Steps (after next game or practice):

1. Immediate recovery
2. Immediate nutrition
3. Hot & cold muscle soreness relief
4. Post match nutrition
5. Muscle soreness recovery techniques
6. Quality sleep
7. Bonus: Performance review

When you complete these 7 muscle soreness recovery strategies after your next match, you will be amazed at how good you feel when you wake up the next morning. Your improved recovery will allow you to… Train more consistently. Improve faster. Achieve more. Now that your recovery is on point, do you want to…  

The Next Step

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Need Faster Improvements!?

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About The Author

If you don’t know about me…

I used to be a soccer player who struggled with self-confidence. I felt slow, weak, and unmotivated. My coaches didn’t pay much attention to me, my friends laughed at my lack of skills. At one point, I even became so discouraged that I quit the sport altogether.

Enough was enough. I decided to take control of my own development and set out on a journey to become a better soccer player. This path led me on an incredible journey of self-improvement.

I went on to win league and goal-scoring titles, earn awards, lift trophies, and received a college scholarship. I’ve even earned international caps for my country.

I started sharing my knowledge with others and teaching them how to become the best soccer players they could be. My YouTube channel grew to over 500,000 subscribers.

In addition, I coached for several youth clubs in my local city, and even started my own soccer training company. I went on to coach the most prestigious men’s club in my city for several years.

But enough about me, let’s focus on you.

If you’re looking to improve your skills, let’s take your soccer game to the next level. I want to help you make a noticeable change in style of play and overall performance on the field.

I’m passionate about helping players achieve their goals in soccer, and I’d love to be a part of your journey. I can help you reach your goals faster and achieve more in this sport, but I won’t force you. If you’re ready to take the next step, here’s what I suggest you do:

1) Download The Soccer Success Planner (FREE)

2) Apply To The Online Soccer Academy (Limited Spots)

What are your goals? What are your biggest challenges at the moment? What’s your current soccer situation? Most of your questions will be answered on those pages but if you need help deciding I’m here to help: Send me a message Dylan Tooby Progressive Soccer Thanks for reading: Muscle Soreness Recovery – “7 Easy Tricks You Can Use To Get Rid Of Sore Legs Fast”