Football | Improve your training and recovery with the right gear
Remember: After the final whistle, do some dynamic stretching exercises to recovery your muscles before going home.
Prevent injury and perform at your best
Becoming a world champion is not something that happens overnight, and football is no different. Football requires speed and agility, and places a lot of demand on the lower body.
In order to reduce the risk of injury, it’s very important to warm up before a game, as well cool down afterwards. Choosing the right equipment and gear is also a must, as it helps to improve training results and recovery.
Warm-ups are just as important as training
In the major European football leagues, each player covers an average of 11 km of more per match, with the record standing at almost 14 km. As a high-intensity sport, football has the potential to cause leg cramp or even torn muscles.
In addition to warming up, footballers also need to train regularly in order to strengthen their leg and core muscles. Regardless of how intense your workout is, it’s always important to do a proper warm up and stretch your muscles.
This helps to reduce the risk of injury so that you can continue to train regularly and achieve new goals.
Stretching exercises: An effective way to reduce the risk of injury
Going to work or college with sore legs the day after a tiring match is something that all football fans will have experienced. Doing stretching exercises before and after a match or training session can help to reduce soreness and speed up recovery, as well as prevent muscle stiffness and reduce the risk of injury.
You don’t need a fancy set of equipment to do stretching exercises.
- For example: you can place your hands against a rail or wall and bend your front leg to approximately 90 degrees while stretching your back leg with your ankle on the ground
- You should be able to feel a stretch in your calf muscles. Hold this position for approximately 15-20 seconds, and then switch over to the other leg.
If you do lots of spring training, a massage roller is a great way to relax the muscles. Place the roller on your calf muscles and roll it back and forth.
If you want to massage your tibialis anterior muscles (lower front leg muscles), you can use a massage stick.
However, always remember to avoid the shinbone (the long bone between the knee and the foot).
Stretching exercises are a crucial part of warming up
In addition to the usual stretching exercises, it’s also a good idea to introduce dynamic stretching to your pre-match warm-ups in order to activate the muscles and boost your performance on the pitch.
Remember: After the final whistle, do some dynamic stretching exercises before going home.
- Improve your performance and prevent injury, listen to your body and focus on stretching fatigued muscles!