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Use This Foam Roller Routine To Help You Recover After Your Soccer Training

Dealing with muscle soreness, and lack of flexibility is commonplace in soccer. Not to mention the chronic issues of patellar tendonitis or IT band issues that often nag and hinder a soccer player’s performance. These are all concerns that every soccer athlete has to deal with. And if unattended, these concerns can easily worsen and negatively impact an athlete's soccer career. That is why it is absolutely critical that you have a recovery protocol in your training that includes some form of stretching, and soft tissue work (basically some form of massage). It increases blood flow, decreases the adhesions in your muscles, improves your flexibility, and decreases muscle soreness. Fortunately, the use of a foam roller is an inexpensive way for you to achieve this and recover from your training on the soccer field. While there are other methods that should be included in your recovery protocol, establishing a good consistent routine with a foam roller will be a major contributor to enhancing your overall performance and helping prevent injuries that are common in soccer .


  • Locate the more tender spots on your muscles. These spots are typically located on the “belly” or middle part of the muscle. In soccer, you will most likely find those “sore spots” in your hamstrings, calves, and glutes.
  • Place those tender spots on the foam roller and roll on them back and forth. Use the foam roller to apply pressure on those tender spots until you feel some discomfort, but not so much that it causes absolute pain. Adjust the amount of pressure to your level of comfort.
  • Keep the foam roller on that spot until about 75 percent of that discomfort decreases, then move on to the next muscle.

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