Football Fitness : Help Needed!

[Bojimha]

In order to reduce or at least prevent the growth of my belly i have decided to start playing five-a-side football again....after a 4 year gap!

So far I have only done 2 weeks in a row and tonight being the 3rd. I am actually finding it ok in the actual game (we play for about 90 minutes) and I was quite surprised I am still able to jog about and play like I used to except being a bit slower but my main problem is afterwards....I can't move! The first time I played I was literally in agony for 4 days afterwards (tops of my legs being the worst) no joke and could still feel it in my legs at the weekend (shocking i know, for someone who is only 24!) and the 2nd time I wasnt much better. I am warming up at home for 20 minutes before hand and stretching when I arrive.

I wanted to know, is there anything I can do after to make sure I can recover a bit quicker? Obviously ice baths are out of the question as we have a tiny freezer and so far the only thing I've found that slightly eases it is deep heat. Though this is slightly becoming a joke with my work colleagues who think its hilarious I cover myself in deep heat for days afterwards and also stinks the office out (though at least its a nice smell!).

Also, roughly how long do you think it will take before my body finally get's used to to it and the pain becomes less and less? I'm hoping it will get better as it is making me move like an old man at work and if it persists ill have to stop playing again (which i really don't want to do!).

Any advice is welcome, though I am looking for the more serious answers (if possible!).

Cheers

Panz

[JoeyB]

Go out on some daily runs, or try the gym, the fitter you are the less pain you will be in

[Bojimha]

I'm going to the Gym 3 times a week but mainly on the tread mill (3 miles) and cross trainers (15 minute intensive), not feeling any pain after the gym it just seems to be football. Maybe i need to certain excercises that are going to help the tops of my legs though I'm not sure what would do it except running.

[Fez of Mahrez]

Have a bath as soon as you can after the football, for about 20-30 minutes.

[Ashley]

Warm up properly before the game then warm down properly.

How each stretch for about 8 - 10 seconds.

Also to get fitter i would say make your self a training program.

[Finnegan]

Your body will never, ever get used to it. I haven't played in a couple of months now (as the Uni term ended), but I was playing five a side weekly for about two years. In that time, I never stopped being in pain for days afterwards if I didn't warm down properly!

It is absolutely imperative that you warm up and warm down. I don't care if your mates laugh at you, or whether you think you're taking it "far too seriously" - stretch and jog before and after. And I don't mean a few seconds standing with your feet apart teasing your groin and calves, I mean really stretching.

Afterwards is even more important than before. Stretch again, but far less vigorously, you don't want to damage yourself. Jog if you can, make sure you've put some trousers on and keep your body from going cold too fast. Worst thing you can do is stop playing, hop straight in your car, drive home, sit down and not move for an hour. Keep your legs moving to a slow stop. After the 11-a-side Foxes Talk game I didn't have time to warm down, I bombed it back to Download in the car and regretted it for the rest of the weekend. Hobbling round a metal festival barely able to walk isn't a whole lot of fun.

[morris1234]

In order to reduce or at least prevent the growth of my belly i have decided to start playing five-a-side football again....after a 4 year gap!

So far I have only done 2 weeks in a row and tonight being the 3rd. I am actually finding it ok in the actual game (we play for about 90 minutes) and I was quite surprised I am still able to jog about and play like I used to except being a bit slower but my main problem is afterwards....I can't move! The first time I played I was literally in agony for 4 days afterwards (tops of my legs being the worst) no joke and could still feel it in my legs at the weekend (shocking i know, for someone who is only 24!) and the 2nd time I wasnt much better. I am warming up at home for 20 minutes before hand and stretching when I arrive.

I wanted to know, is there anything I can do after to make sure I can recover a bit quicker? Obviously ice baths are out of the question as we have a tiny freezer and so far the only thing I've found that slightly eases it is deep heat. Though this is slightly becoming a joke with my work colleagues who think its hilarious I cover myself in deep heat for days afterwards and also stinks the office out (though at least its a nice smell!).

Also, roughly how long do you think it will take before my body finally get's used to to it and the pain becomes less and less? I'm hoping it will get better as it is making me move like an old man at work and if it persists ill have to stop playing again (which i really don't want to do!).

Any advice is welcome, though I am looking for the more serious answers (if possible!).

Cheers

Panz

yeah because of the gap, youve obviously lost some fitness, it will get better, your body is just getting back into the habit! however im very tall for my age so i got a lot of pain at the top of my legs afterwards also! bascially try and sit down as much as possible so yeah a bath for abut 20 mins is good! after the match do some warming down stretches and jogs! so just work on the part thats hurting you! so for the top of your legs and hip area just search for different stretches you can do!

[Bojimha]

Thanks guys, as the game approaches the end i usually have slowed down a lot to the occasional jog and deemed this to be the equivalent of a warm down and have not done any stretches when finished. I will try taking a long bath too, i havent done that yet.

I am 6 ft 2 and didnt realise the pain in the tops of my legs could be related to my height.

[potter3]

Yeah like most other people said, warm down properly, this page is pretty useful

That site also has a lot of info and advice on training programs etc.

[Bojimha]

thanks for the tips. I had w warm bath then got the girlfriend to give me a 20 minute massage (non sexual!) and I woke up feeling a lot better than the previous weeks. Seems to have done the trick.

[Wils]

Started pre season training last week and im still fcked.

Too much beer and burgers.

[Thracian]

In order to reduce or at least prevent the growth of my belly i have decided to start playing five-a-side football again....after a 4 year gap!

So far I have only done 2 weeks in a row and tonight being the 3rd. I am actually finding it ok in the actual game (we play for about 90 minutes) and I was quite surprised I am still able to jog about and play like I used to except being a bit slower but my main problem is afterwards....I can't move! The first time I played I was literally in agony for 4 days afterwards (tops of my legs being the worst) no joke and could still feel it in my legs at the weekend (shocking i know, for someone who is only 24!) and the 2nd time I wasnt much better. I am warming up at home for 20 minutes before hand and stretching when I arrive.

I wanted to know, is there anything I can do after to make sure I can recover a bit quicker? Obviously ice baths are out of the question as we have a tiny freezer and so far the only thing I've found that slightly eases it is deep heat. Though this is slightly becoming a joke with my work colleagues who think its hilarious I cover myself in deep heat for days afterwards and also stinks the office out (though at least its a nice smell!).

Also, roughly how long do you think it will take before my body finally get's used to to it and the pain becomes less and less? I'm hoping it will get better as it is making me move like an old man at work and if it persists ill have to stop playing again (which i really don't want to do!).

Any advice is welcome, though I am looking for the more serious answers (if possible!).

Cheers

Panz

Hot bath with Radox, leave the hot tap running very slowly afterwards to keep the water temperature up, some gentle yoga exercises based on stretching and breathing then back to the bath to finish.

[Fez of Mahrez]

Wow. I actually gave some good advice! Nearly 23 years and the day has finally come.

Glad I could be of service.

If there's one thing I know about, it's lack of fitness.

[Guest]

I'm going to the Gym 3 times a week but mainly on the tread mill (3 miles) and cross trainers (15 minute intensive), not feeling any pain after the gym it just seems to be football. Maybe i need to certain excercises that are going to help the tops of my legs though I'm not sure what would do it except running.

Distance running is great for building up stamina, but you use different muscles to those you would when playing footy, which is more stop/start, sprinting etc.

I would carry on with the 3 milers twice a week, and use the third one for speed training, where you jog for a minute (or two depending on how long you want to recover) and sprint for a minute, thirty seconds, whatever. Most treadmills in most gyms can be programmed to do this at the touch of a button ("speed intervals" on ours). I find it useful for building up my speed on the longer runs as well.

Good luck!

[Toby or not Toby]

Can i also add to this. I have recently suffered a dislocated knee, and was wondering if this has happened to anybody before? if so do you have any tips on how i can build up my knee again? cheers

[Kent Fox]

Hot bath with Radox, leave the hot tap running very slowly afterwards to keep the water temperature up, some gentle yoga exercises based on stretching and breathing then back to the bath to finish.

I just tried that and burned my friggin' foot!

Cheers, Thracian

[AoWW]

I just tried that and burned my friggin' foot!

Cheers, Thracian

No sense, no feeling, huh?!

[Tevez]

You want to try running up and down a grass bank, my days... that don't half sort your fitness out.

[Guest]

Can i also add to this. I have recently suffered a dislocated knee, and was wondering if this has happened to anybody before? if so do you have any tips on how i can build up my knee again? cheers

I have partially dislocated my knee (being a freak and all that). I was given extensive physio; once you've recovered, you should be referred.

Essentially, the exercises that are good for developing knee strength hurt like the proverbial. Squats, lunges, leg curls and leg extensions should help. I'd get advice from a physio or a qualified PT to ensure that you have the correct posture and technique and all that.

Good luck!

[Toby or not Toby]

I have partially dislocated my knee (being a freak and all that). I was given extensive physio; once you've recovered, you should be referred.

Essentially, the exercises that are good for developing knee strength hurt like the proverbial. Squats, lunges, leg curls and leg extensions should help. I'd get advice from a physio or a qualified PT to ensure that you have the correct posture and technique and all that.

Good luck!

Thank you. Ive got appointment at hospital next Wednesday.

[Ashley]

Can i also add to this. I have recently suffered a dislocated knee, and was wondering if this has happened to anybody before? if so do you have any tips on how i can build up my knee again? cheers

I would surgest going to the gym and going on the bikes there this will help your knee to get better.

[Geo V]

I wish these suggestions actually worked .

As you get older football seems to tke it over of you, will it has me. I used to play all the time and despite going to the gym quite alot I still find myself struggling to get out of the car after a 5aside clutching my back, ankles and the rest of me that falls off. Its weird because I finish the gym and feel no bother but footy always makes me end up in a heap.

Just take it fella and beware when you hit 35 like me because its been downhill for about 7 years

[Raj]

Can i also add to this. I have recently suffered a dislocated knee, and was wondering if this has happened to anybody before? if so do you have any tips on how i can build up my knee again? cheers

I've disclocated my knee(Patella ) twice!!!

You have to build the muscles up around the knee doing leg extensions and leg curls on a bench.

Also LOAD of stationary cycling.

Lots of stretches too.

It takes ages to regain the strength around that area.

DON"T be dependant on knee supports.

Build up gradually and don't push it too much,any signs of a 'bad' pain STOP and REST!

[Simi]

I was in cast for three months with a broken tibia.

When it finally came off, I've never experienced a feeling like it, the fresh air and the chance to wash it .

The difference in muscle between my legs was remarkable.

Just thought I'd share that.

[Master Fox]

Goal from MF helped ROFC stomp to 2-0 victory this evening.