Thigh strain

kaimera

Sorry if this is the wrong forum [not sure if it's more suited to one of the sports ones or not] I'm sure you'll move it if it is!

I've taken up astro.soccer once a week in work but the last two weeks I've been suffering badly with both of my thighs [my stronger right leg in particular] to the extent that it is hard to walk on.

After last Tue I was walking fine by the weekend but last night it acted up again.

Now I haven't done any exercise in a long while and I'm pretty sure that while as sore and uncomfortable as my legs are it's from a lack of proper exercise.

What I'm looking for is some tips, stretches ect that I can do during the week to build up my leg muscles and whatnot. I can push myself to last to duartion of the soccer fitness wise but it's the legs that are pissing me off.

Thanks.

Lil' Smiler

Did you just suddenly start playing astro soccer without having been doing any other form of exercise??

Any swelling/ heat/ bruising? Try a bit of self massage or get someone to do it for you if you don't feel like paying for a massage therapist to offer some relief. Warm the tissues up with your normal rubbing stroke.. like putting on suntan lotion but be a bit more specific and slower. Then you could get someone to use the heel of their hand up through the belly of the muscles of the Quads, o from middle of knee cap up or use their thumbs to be a bit more specific! Always make sure to finish off with the gentle stroke again!!


I'd say anyone else here can give you advice of stuff to do in the gym, weights, machines etc to help build up muscles. Thats not my sort of thing to give advice on!!

If they're still feeling bad you shouldn't go back playing this week. Try some swimming and some gentle walking to loosen them out. If you search online you'll find plenty of stretches for Quadriceps. Make sure you pay attention to your legs overall, stretch out gastroc/ soleus, Tibialis Ant & Post, Peroneals, Hamstrings

Canis Lupus

Just posting from personal experience. Have a 5 minute warm up jog/run then stretch every muscle in your leg out gently paying particular attention to your groin muscles (cos if you kick a ball with a tight groin muscle it'll just go on you and remember to stretch again after the match.

Can't place enough importance on warming up and stretching before the match. Knackering my groin muscles twice last summer taught me that one.

As for the soreness. If you're completely new to soccer/exercise then yeah, it'll hurt like a ****er and you'll walk like John Wayne for a couple of days after the first couple of sessions but these wear off as you get more used to the running.

kaimera

Did you just suddenly start playing astro soccer without having been doing any other form of exercise??

Yes
6 months of sitting at a desk for 8 hours at work and 4-5 at home at the laptop

Any swelling/ heat/ bruising?

Heat for sure, the other two not so much. Thought initially I had torn it but I was able to walk fine after a few days so it wasn't that bad.

Went for a light run this evening up and aorund the pier in Dun Laoghaire. Trying to work back up some leg strength.

The gym doesn't suit atm but any advice about what to try will be much appreciated as I'm hopeful that the next work trip will involve a nice hotel + gym