What Happens to Your Body During a Soccer Match

Soccer players are in near-constant motion: sprinting, cutting, kicking, and jumping. This can place repeated stress on the body. Your lower body bears the brunt of the work, especially your quads, hamstrings, calves, glutes, and hip flexors. The rapid stop-and-go rhythm can cause muscle fatigue, stiffness, and even micro-tears. Add in the core stabilization required for balance and agility, and it’s no surprise that full-body fatigue sets in. 

Over time, insufficient recovery can reduce your performance and increase your risk of injury. That’s why prioritizing proper soccer recovery is vital, whether you play professionally or recreationally.

Common Soccer Injuries

Soccer is a contact sport that challenges both your muscles and joints. Here are a few injuries players frequently experience:

• Hamstring Strains: Quick acceleration, sprinting, and sudden stops can overextend or tear these key muscles.
• Ankle Sprains: Lateral movements and uneven playing surfaces often lead to rolled or twisted ankles.
• Shin Splints: Repeated running and hard field surfaces can lead to inflammation in the muscles and tendons along your shin bone.
• Knee Injuries: Tendonitis and ligament strains, especially around the patellar tendon, are common due to the pivot-heavy movements soccer requires.
• Groin Pulls: Rapid direction changes can overstretch the adductor muscles, leading to pain and mobility issues.

Incorporating targeted soccer massage into your recovery routine can help address these issues before they become chronic.

Effective Soccer Recovery 

To keep your body in peak condition and avoid injuries, recovery is just as critical as the time spent on the field. A holistic approach to soccer recovery combines various techniques that support muscle repair, reduce inflammation, reduce burnout, and optimize performance long-term.

Here are some of the best recovery methods after a soccer game methods to help you bounce back faster and stronger:

1. Dynamic Stretching: Post-game, focus on stretches and drills that target tight quads, hamstrings, calves, and hip flexors—areas heavily taxed during a match. Improving flexibility supports better agility and injury prevention.
2. Sleep & Hydration: Restorative sleep and proper hydration are essential for recovery. Replenish fluids and electrolytes lost through sweat to support muscle repair and reduce inflammation.
3. Cold Therapy or Contrast Baths: Alternating between cold and warm water helps reduce muscle soreness and promotes circulation—particularly useful after high-impact matches or tournaments.
4. Foam Rolling & Percussive Therapy: Foam rollers and devices like the Theragun® (available as an enhancement with Soothe massages) deliver deep-tissue stimulation that flushes out lactic acid and alleviates tightness in fatigued areas like the calves and glutes.
5. Massage Therapy: Massage is a cornerstone of active recovery for soccer players. It helps release muscle tension, improve joint mobility, and reduce your risk of overuse injuries. Regular soccer massages can make the difference between feeling stiff on game day, or staying light on your feet and ready to play.

Why Massage Therapy Should Be Part of Your Soccer Recovery Routine

At Soothe, we recognize the high-impact nature of soccer and offer customized massage services tailored for recovery after a soccer game. Whether you’re an amateur enthusiast or part of a league, our independent massage therapists are trained to:

• Focus on quads, hamstrings, glutes, and calves.
• Incorporate Theragun® percussive therapy for faster muscle relief (when added as an enhancement to your massage).
• Work around your schedule, at home or wherever your post-match downtime happens.

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Common Injuries and Soreness in Boxing

Whether you’re a seasoned boxing professional or weekend fitness fanatic, you often deal with recurring soreness and minor injuries due to the sport’s intense physical demands. While many aches are temporary, some may signal a deeper issue.

Here are common areas of discomfort and overuse injuries in boxing:

• Rotator cuff strain – from repeated overhead motions and punches.
• Wrist and hand inflammation – due to direct impact and improper glove support.
• Neck and upper back tightness – from maintaining a defensive posture and quick head movements.
• Lower back fatigue – caused by rotational torque during power punches.
• Calf and hip tightness – due to constant bouncing, pivoting, and movement in the ring.

If you experience lingering pain, swelling, or loss of mobility, consult your primary care provider or a licensed medical professional. Massage therapy is a supportive recovery tool, not a substitute for medical treatment after injuries sustained during your boxing matches.

What Happens to Your Body During a Boxing Match?

During a boxing match, your body operates in a state of intense exertion and heightened alertness. Every punch, dodge, and pivot engages your musculoskeletal system — especially your shoulders, back, core, and legs. The rapid-fire muscle contractions required to deliver powerful jabs or uppercuts are followed by sudden decelerations, creating micro-tears in muscle fibers. These repetitive motions often lead to tightness and fatigue, especially if recovery practices aren’t prioritized.

Beyond physical strain, your cardiovascular system is working overtime, pumping oxygen-rich blood throughout your body to sustain energy and performance. As with any high-impact sport, proper boxing recovery methods are essential to reduce stress on your joints and muscles, and to restore flexibility and range of motion between bouts or training sessions.

Effective Boxing Recovery Methods

To keep your body in top condition and avoid burnout, recovery is just as important as training. When combining multiple methods of recovery, you form a holistic approach to boxing recovery, ensuring that both your performance and well-being stay in peak condition. 

Here are some of the best boxing recovery methods to help your body bounce back faster and stronger:

1. Dynamic Stretching & Mobility Drills: Loosen up post-training with stretches that target tight hip flexors, shoulders, and hamstrings — key areas for boxers.
2. Sleep & Proper Hydration: Quality sleep and adequate water and electrolyte intake are fundamental in repairing muscle tissue and reducing inflammation.
3. Cold Therapy or Contrast Baths: Alternating between hot and cold water can help reduce muscle soreness and speed up circulation to fatigued areas.
4. Foam Rolling & Percussive Therapy: Tools like the Theragun® promote deep muscle stimulation and improve blood flow to accelerate healing.
5. Massage Therapy: A cornerstone of active recovery, massage for muscle soreness helps relieve tension, improve range of motion, and prevent injuries over time.

Why Massage Therapy Should Be Part of Your Boxing Recovery Routine

Boxing is an incredibly rewarding discipline to commit to, but it’s also hard on the body. That’s where massage therapy comes in. A well-timed sports massage can play a pivotal role in your active or passive recovery process, helping your muscles heal while prepping your body for the next round, training session, or sparring match.

Here’s why every boxer should integrate massage into their recovery plan:

• Alleviates Muscle Soreness: Targeted massage techniques reduce stiffness and discomfort in overused areas like the shoulders, forearms, and lower back.
• Improves Circulation: Improved blood flow helps deliver nutrients to recovering tissues and flush out metabolic waste more efficiently.
• Reduces Injury Risk: By identifying and releasing tight spots, massage helps prevent strains, sprains, and overcompensation injuries before they escalate.
• Boosts Flexibility and Range of Motion: Loosen up tense muscles and improve mobility — both essential for maintaining speed and agility in the ring.
• Promotes Relaxation & Mental Clarity: Boxing isn’t just physical — it’s mental. Massage provides space to decompress and recalibrate mentally between fights or tough workouts.

From intense fight camps to post-sparring recovery, booking regular massages through Soothe offers a personalized way to care for your body. Our licensed therapists understand the unique physical demands of boxing and are equipped with tools like Theragun® to accelerate your recovery.

Whether you’re training for your next match or just finished a rough sparring session, don’t let muscle soreness slow you down. Book a boxing recovery sports massage with Soothe and experience recovery that works as hard as you do. Our licensed therapists come to you — on your schedule, at your pace.

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Incorporating massage into your ski preparation and recovery routine can reduce soreness, improve flexibility, and prevent injuries, helping you get back on the slopes faster. Whether you’re preparing for a weeklong ski trip or just need some post-ski relief, massage can be your secret weapon for staying limber, pain-free, and ready for more.

Common Skiing Injuries & Muscle Strains

Skiing is a full-body workout that demands balance, endurance, and strength. Unfortunately, it’s also one of the most injury-prone winter sports. Some common ski injuries include:

• Knee Injuries (ACL, MCL Sprains) – Sudden twists or falls can strain the ligaments in your knees, leading to pain and swelling.
• Quadriceps & Hamstring Strains – These muscles work overtime to stabilize your movements, making them prone to soreness and tightness.
• Lower Back Pain – The constant crouched position and rapid turns can put stress on your spine and lower back.
• Shoulder Strains & Wrist Injuries – Falls (and catching yourself) can lead to shoulder dislocations, sprained wrists, or sore upper body muscles.

Even if you avoid injury, muscle fatigue and soreness are inevitable after a long day of skiing. This is where a massage can help.

How Massage Helps Ski Recovery

Massage therapy isn’t just a healthy practice—it’s an effective recovery tool that can keep skiers stay in peak condition throughout the season. Whether you opt for a deep tissue massage, Swedish massage, or sports massage, here are some key benefits:

Decreases Muscle Soreness & Tension

After skiing, your muscles are fatigued and tight. Sports massage techniques release knots, improve circulation, and promote relaxation, so you wake up feeling refreshed rather than stiff.

Reduces Recovery Time from Injury

Deep tissue massage stimulates blood flow to injured areas, promoting faster healing and reduced inflammation. This can be crucial for skiers recovering from minor strains or muscle imbalances.

Improves Muscle Flexibility

Skiing demands flexibility in your legs, hips, and back. Massage helps increase range of motion, reducing the risk of injuries like muscle pulls or ligament strains.

Boosts Circulation

Massage techniques such as Swedish massage improve oxygen flow to muscles, which helps flush out lactic acid and other toxins that contribute to soreness.

Improves Joint Mobility

Stiff knees and sore ankles after skiing? Massage can increase mobility in your joints, keeping them strong and flexible for better balance on the slopes.

Promotes Relaxation & Better Sleep

A massage after a ski session calms the nervous system and promotes deeper, more restful sleep, essential for muscle recovery.

Reduces Anxiety & Increases Mental Clarity

Massage helps the mind unwind, too. The relaxation it provides can help relieve ski-trip stress (like that traffic jam on the way up the mountain).

Strengthens Proprioception (Body Awareness)

Skiing requires excellent balance and coordination. Massage therapy can help improve your proprioception, making you more in touch with your body’s positioning and reducing the risk of falls.

Supports Connective Tissue Healing

By improving blood flow and reducing tension, massage aids in the recovery of tendons and ligaments, helping skiers bounce back from minor injuries.

Best Types of Massage for Skiers

Pre-Ski Massage

Before hitting the slopes, a sports or deep tissue massage can help warm up the muscles, improve circulation, and improve flexibility. This reduces the risk of injury and ensures your body is prepared for an intense day of skiing.

Post-Ski Massage

After skiing, a Swedish or deep tissue massage can relieve muscle tightness, reduce inflammation, and accelerate recovery. Many skiers opt for a mid-trip massage to stay limber and pain-free for the rest of their vacation.

Recovery Massage (For Injuries)

If you’ve strained a muscle or are dealing with joint pain, targeted massage therapy can speed up healing and prevent long-term damage.

Ready to Improve Your Ski Recovery?

A great ski trip doesn’t have to end with sore muscles and stiffness. Whether you’re shredding the slopes in Vail, Park City, Tahoe, or Killington, booking a massage can help keep you skiing and feeling great.

Soothe offers on-demand massages, so you can get a therapeutic massage delivered straight to your cabin, hotel, or home—because nothing beats ending your ski day with total relaxation.

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For most athletes, lactic acid is simply a part of them pushing their limits. However, if you push too much, it can lead to a condition called lactic acidosis, posing more serious health complications. This occurs when lactic acid levels rise too high in someone, causing fatigue, weakness, and other symptoms that could be a harbinger of underlying health problems or even hinder your athletic performance.

Understanding how lactic acid works and when it becomes a problem is crucial for maximizing your performance and keeping yourself healthy. We’ll break down what athletes need to know about lactic acid buildup, lactic acidosis symptoms, and lactic acidosis treatments to keep you in peak condition to meet your athletic goals.

What is Lactic Acid?

Lactic acid is a naturally occurring organic acid produced in the muscles during strenuous activity. This chemical breaks down carbohydrates for energy within the body. This can come from any tissue in the body, not just your muscles and blood cells, though, they do create the majority of the lactic acid.²

How Lactic Acid Builds Up in the Body

While lactic acid builds up during a tough workout, it can also occur in a few other ways. Yardwork, carrying groceries, or even moving heavy furniture during a move can all cause a short-term increase in lactic acid in your body.

Under typical oxygen-rich conditions (aerobic metabolism), your body can efficiently convert glucose into energy, which produces carbon dioxide and water as its byproducts. When engaging in the above activities in a short amount of time, the body’s supply of oxygen cannot keep up with energy demands. When that happens, your body’s muscles shift to anaerobic metabolism, which does not require oxygen to generate energy. This process converts glucose to energy, producing lactic acid as a byproduct.²

When Lactic Acid Becomes An Issue

For most humans, lactic acid buildup is a temporary condition that resolves itself as soon as the activity that triggers it stops. It only becomes an issue when lactic acid production far exceeds the body’s ability to clear it, causing a more serious condition called lactic acidosis to occur. In extreme cases, this can be dangerous or even fatal. While it is rare, athletes should know how to identify it.³ 

Health conditions can exacerbate lactic acidosis by making it harder for your body to process fresh oxygen in your cells. The most common symptoms of lactic acidosis include²:

• Abdominal pain
• Nausea and vomiting
• Weakness, especially in the muscles

Impact of Lactic Acid Buildup on Athletic Performance

When pushing yourself during any activity outside of your norm, be sure to keep an eye on how you feel. “No pain no gain” may be an easy mantra to say, but in the case of lactic acidosis, this could be a dangerous mantra to hold when you’re physically exhausted. Your liver and kidneys will be able to break down that extra lactic acid when you’re done.

Don’t be afraid of a hard workout, but be sure to rest and recover as your body tells you to. Here are some ways you can manage the soreness of exercise:

Managing the Soreness of Exercise

If you find yourself constantly exhausted as you are training to meet a new goal of yours, it may be worth asking your physician about a lactic acid level test. This lab blood test will test your lactic acid level if the doctor suspects lactic acidosis. Having high lactic acid doesn’t automatically mean that you are at risk for the more serious condition of lactic acidosis, but your physician can help you analyze your results further in the context of your health history². 

Another test that is offered is a lactate threshold test. This test is one that many career athletes invest in as a part of their training to understand the upper limits of their endurance and train safer for as long as possible. In short, this test makes you perform increasingly strenuous exercise with several points for blood monitoring to check the lactic acid in your blood in real time.²

The best advice will always come from your medical team, but you should never intentionally work out until you’re exhausted. Taking care of yourself starts even before you start exercising. Staying hydrated, eating well, and getting enough sleep are all great preventative measures. Beyond that, stretching out muscles or doing a warmup can go a long way. After exercising, you can help your body recover. Consider electrolytes as needed, take a warm bath, and unwind with some more stretching. These recovery methods can help you boost your circulation, ease muscular tension, and reduce stiffness.

Mitigate the Soreness of Exercise with a Massage

Incorporating these practices into your routine can make a significant difference in how your body responds to lactic acid buildup. Your fitness journey can include you pushing your limits while also mitigating safety risks. A sports massage can target muscles that are overworked repetitively, but it can’t remove lactic acid buildup in your body.⁴ Despite that, it can be a valuable tool for recovery after a strenuous workout. By making a massage a part of your recovery routine, you can better support your overall athletic performance. 

Bibliography

1.Robergs RA, McNulty CR, Minett GM, Holland J, Trajano G. Lactate, not Lactic Acid, is Produced by Cellular Cytosolic Energy Catabolism. Physiology. 2018;33(1):10-12. doi:https://doi.org/10.1152/physiol.00033.2017

2.Cleveland Clinic. What Is Lactic Acid? Cleveland Clinic. Published December 9, 2022. Accessed October 8, 2024. https://my.clevelandclinic.org/health/body/24521-lactic-acid

3.Brodkey F. Lactic acidosis: MedlinePlus Medical Encyclopedia. Medlineplus.gov. Published 2016. https://medlineplus.gov/ency/article/000391.htm4.Thompson D. The Lactic Acid Debate. Massage and Bodywork Magazine for the Visually Impaired. Published online March 1, 2011. Accessed October 1, 2024. https://www.abmp.com/textonlymags/article.php?article=173

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Here are some common injuries to look out for, and pickleball recovery strategies, including a sports massage for pickleball players that will help keep you out of a pickle.

Common Injuries from Pickleball

Playing pickleball works out your entire body, with a focus on your core, shoulders, and legs. From reaching to lunging and twisting yourself in unique ways, the agility can take a toll on your body. These are five common injuries to look out for:

Sprains

Sprains can occur from quick twists, turns, or pivots while playing pickleball. It is an injury to a ligament that is stretched or even torn due to these quick moves.

Fractures

Fractures occur when there is a crack or split in the bone when too much force is applied to it. Too much force could be you taking a fall on the pickleball court’s hard surface, attempting to catch the fall with your arm, and ending up with a wrist fracture. 

Rotator Cuff Injuries

Your shoulders can bear the brunt of the repetitive motions of swinging a paddle in pickleball. When the shoulder is overused, a rotator cuff can tear, which causes pain and some difficulty limiting your arm’s range of motion.

Tendonitis

Tendonitis occurs when a tendon is inflamed, which can cause it to swell and be painful. This can limit your range of motion due to the pain and swelling from the impacted area.

“Pickleball Elbow”

While many have heard of tennis elbow, pickleball elbow is the same phenomenon called lateral epicondylitis, which is a focused type of tendonitis in the elbow.

As with any injury, you want to take care of yourself, listen to your medical team, listen to your body, and only take on physical movements that are approved by that team during your recovery time. You’ll be back on the court in no time!

Mitigating Pickleball Injuries

Everyone’s routine may look different for mitigating injury based on your lifestyle, history of injuries, and overall health. If you’re recovering from an injury related to pickleball, you could be off the court for a while. When in doubt, contact your physician to ensure you are taking the optimal steps to mitigate common injuries faced in pickleball.

Here are some pickleball preparation and recovery steps you can take before and after you spend time on the court.

Hydration

Our body releases sweat as a way of regulating body temperature during physical activity. Drinking water regularly can help your body stay hydrated and in balance for peak performance. Electrolytes or other vitamin supplementation can help mitigate dehydration so you can continue playing without negative side effects.

High-Quality Equipment

The investment into what shoes you wear, to the paddle you hold during a pickleball match can help you to mitigate injuries on the court. Investing the time into proper technique and the right tools for the sport will pay off in dividends when it comes to your health.

Stretching

Before, during, and after a match are all great opportunities to stretch your limbs out. The two benefits of stretching include increased flexibility and mobility. Pickleball’s multiplanar movements mean that you should spend up to ten minutes prioritizing stretches around the common injury areas, such as the shoulder, leg, and back muscles.

Steam Rooms and Saunas

As a form of heat therapy, steam rooms, and saunas can play a part in one’s pickleball recovery by relaxing the muscles. This reduces the impact of muscle contraction after intense movement.

Foam Rollers/Percussive Sports Massage Tools

Rolling out your sore muscles with a foam roller or percussive sports massage tool is a great way to release tension in your muscles after a match. This is a way to promote self-myofascial release (SMR). A roller allows you to apply pressure to targeted sore areas, such as the iliotibial (IT) band, hamstrings, or glutes. 

Sports Massage

A massage after sports exertion is a great form of aftercare that you can set up in advance. Mobile sports massages offer targeted relief personalized to what you need at that moment.

No matter what your pickleball recovery routine looks like, consistency is key to maintaining your physiological health. Feel free to try the above options, or add them in one session at a time to see what impact it has on your ability to crush it on the court.

Benefits of a Sports Massage for Pickleball Players

A sports massage targets muscle groups strained from overuse or repetitive motion, and can bring great relief to those who partake in physical activity such as pickleball. The main benefits of a sports massage for pickleball players include accelerated injury recovery, reduced muscle soreness, and enhanced performance. 

Through deep kneading and stretching techniques, a sports massage helps release muscle tension to make movements more fluid. Additionally, by improving circulation, this type of massage helps muscles receive a greater supply of oxygen and nutrients crucial for healing and recovery.

Soothe’s network of skilled sports massage therapists are dedicated to helping you prevent future injuries. Each treatment is tailored specifically to your needs, moving beyond generic approaches to offer a truly personalized experience.

Getting a sports massage near you is convenient and easy with Soothe. Book with licensed massage therapists who can come directly to your location on your schedule, whether it’s your home, office, or hotel room.

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What Massage Type Is Best?

With so many options, choosing the right massage type can sometimes be difficult. Whether you’re stressed, sore, or run down, choose from one of our several massage types! Not sure which one to choose? Take a look at this helpful guide:

Swedish

The most common form of massage, Swedish uses a gentle technique, with long strokes, kneading, and deep circular movements to relax and energize you. This is a great option for new-comers or someone just looking to unwind.

Deep Tissue

For those looking for a stronger touch, deep tissue uses slower, more forceful strokes to target deeper muscle layers and connective tissue. This technique is ideal for those that suffer from chronic stress, regular muscle tension, or headaches.

Sports

A style that caters to athletes of all kinds, this modality targets muscle-tendon junctions to promote flexibility, reduce muscle fatigue, improve endurance, and prevent injuries. This modality is suited for anyone with an active lifestyle. Integrating sports massage into any fitness routine will do wonders for your body.

Prenatal

This modality helps lessen pregnancy discomfort and works to alleviate backaches, stiff neck, leg cramps, headaches, and swelling. Prenatal massage is safe for women in their second or third trimester. This massage is administered while the client lies on their side to prevent any discomfort.

Couples

Any of our modalities can be performed as a couples massage. Order two massage therapists to massage you and your partner simultaneously, or enjoy back to back massage with one massage therapist. A couples massage is perfect for a birthday, anniversary, or night in.

No matter which modality you choose, you’ll feel good from the inside out after a Soothe massage. Interested in learning more about these massage types? Click on the hyperlinks throughout this articles for a more comprehensive guide to each massage type.

If you’re ready to get started, book a massage here!

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