Lads, I’ve started five a side again with friends and would like to get back into football via veterans/seniors but I have an issue with leg strength and after some guidance/expertise. Can play Monday night for an hour. All good. Do a bit of yoga before and stretch after. But then I’m hobbling like an octogenarian for to three to four days. The issue is weaker joints and not enough muscle strength but then i run out of time before playing again!! Anyone got any tips?!
I started again after not playing for nearly 15years this season and had the same thing despite being reasonably fit. Its just the amount of turning you are having to do that puts pressure on joints and leads to sore muscles. Mine were mostly adductors and hamstrings. it improves the more you play so stick with it. Try stretching more at home before you start focussing on those muscles that are causing problems. And not just a few cursory stretches but a proper routine. Then do the same afterwards as well. You should actually be able to feel the stretch - it should hurt and make you sweat when you do it. Repeat each stretch 3-5 times - you should be able to stretch the muscle further each time. And drink plenty of water during and then the following day. It amazing how much that helps reduce the stiffness. There are plenty of exercises you can do to improve the muscles that support the joints. Its actually not weak joints but poor muscles supporting them. As you start to lose weight by exercising it will help. Try squats, lunges and single leg dips as these will all improve leg strength but do these a couple of days before playing as they are pretty draining at first.
