Sports Medicine
Foam Rolling: A Simple Tool for Soccer Recovery
Soccer players put a lot of stress on their muscles. Sprinting, cutting, changing direction and kicking can leave the legs feeling tight and sore—especially during busy weeks with multiple practices and games.
Foam rolling is a simple tool that can help. It can temporarily improve mobility, reduce the feeling of muscle soreness and help players feel less stiff between training sessions and games.
It doesn’t have to be complicated, either. A few minutes after practice, a game or even before bed can be a useful addition to a player’s recovery routine.
A Soccer Player’s Foam Rolling Routine
Focus on the muscle groups that do the most work on the field:
- Quads: Slowly roll from just above the knee toward the hip.
- Hamstrings: Roll from above the back of the knee toward the glutes.
- Calves: Roll from the ankle toward the knee.
- Glutes: Sit on the roller and gently roll through each side.
- Outer hip: Slowly roll along the outside of the upper leg, stopping if it becomes painful.
Spend about 20–30 seconds on each area, moving slowly and breathing normally. You don’t need to find the most painful spot or spend a long time on one muscle. Foam rolling should feel productive, not painful.
A Few Tips for Parents & Players
Additionally, foam rolling can be an easy part of a cool-down routine after practice or games.
Therefore, during busy soccer weeks, a few minutes of rolling can help players manage stiffness between practices and games.
Before training: Light, controlled rolling may help temporarily improve mobility. Follow it with a dynamic warm-up rather than using foam rolling as a replacement for warming up.
As a rule, listen to your body and avoid rolling directly over joints, bones, bruises, or areas of acute injury. As a result, sharp or increasing pain is a reason to stop, not roll harder.
Foam rolling isn’t a substitute for sleep, hydration, nutrition, proper warm-ups or rest, but it can be a simple addition to a soccer player’s recovery routine.
A few minutes of intentional recovery today can help you feel more prepared for the next practice, game or training session.
Fueling for Game Day: Eat to Perform
What you eat before a game directly impacts how you perform on the field. Proper nutrition helps provide the energy needed for explosive sprints, sharp decision-making, and sustained effort throughout the match. Just as important, eating the right foods can help delay fatigue and support faster recovery after the final whistle.
Before the Match
Your body relies primarily on carbohydrates for fuel during soccer. Pairing those carbohydrates with a moderate amount of protein helps provide lasting energy without leaving you feeling sluggish.
Aim to eat a balanced meal 2–3 hours before kickoff.
Good Pre-Game Meal Ideas
- Grilled chicken with rice and steamed vegetables
- Turkey sandwich on whole grain bread with fruit
- Pasta with grilled chicken and marinara sauce
- Oatmeal topped with banana and peanut butter
- Rice bowl with grilled tofu or beans and vegetables
If your game is early in the morning, a lighter breakfast such as oatmeal with fruit, whole grain toast with peanut butter, or yogurt with granola can provide plenty of energy without feeling too heavy.
Need a Quick Snack?
If it’s been a while since your last meal, have a small carbohydrate-rich snack about 30–60 minutes before warmups.
Good options include:
- Banana
- Applesauce pouch
- Granola bar
- Pretzels
- Graham crackers
- Low-fat yogurt
- Dried fruit
These foods digest quickly and provide readily available energy.
Foods to Avoid Before Playing
Certain foods can leave players feeling slow, uncomfortable, or dehydrated during the game.
Try to avoid:
- Fried or greasy foods
- Fast food
- Heavy desserts
- Large amounts of cheese or creamy sauces
- Sugary sodas and energy drinks
- Trying unfamiliar foods on game day
During the Game
For most youth matches lasting around an hour, water is all that’s needed. However, during tournaments, multiple games, or hot and humid conditions, replacing electrolytes becomes increasingly important.
Hydration Tips
- Drink water consistently throughout the day—not just before kickoff.
- Drink water during halftime and whenever breaks are available.
- For longer matches, tournaments, or extreme heat, consider an electrolyte drink to help replace sodium and other minerals lost through sweat.
A simple way to check hydration is to look at urine color. Pale yellow generally indicates good hydration, while darker urine often means it’s time to drink more fluids.
Recover After the Final Whistle
Recovery starts soon after the game ends. Within 30–60 minutes, try to eat a snack or meal that combines carbohydrates and protein to replenish energy stores and help repair muscles.
Examples include:
- Chocolate milk
- Turkey sandwich
- Greek yogurt with fruit
- Peanut butter sandwich
- Smoothie made with fruit and protein
- Rice with chicken
Continue drinking water after the game until you’re fully rehydrated.
Eat to Compete
Every player wants to play faster, think quicker, and finish stronger. Smart nutrition won’t replace hard work on the training field, but it helps ensure your body is ready to perform when it matters most.
Fuel your body well, stay hydrated, and give yourself the best opportunity to compete from the opening whistle to the final minute.
Eat toWin
BRSC athletes deserve more than generic nutrition advice. That’s why we’ve teamed up with the BROC Foundation to provide free access to Eat2Win, a performance-focused app designed for competitive and elite players. Athletes can connect directly with Rainey, our sports dietician, for expert guidance on fueling, recovery, and game-day readiness.
Need deeper support? Families and teams can opt into personalized nutrition services, including custom plans, one-on-one consultations, and targeted education. Whether you’re chasing peak performance or building long-term habits, we’re here to support every step of the journey.
Please see the Eat2Win flier for our BRSC Premium Account access code.
Google Play APPLE STOREStay in the Game: Why Sun Safety Matters for Soccer Players
- Use sunscreen daily: Choose a broad-spectrum (UVA/UVB), water-resistant sunscreen with SPF 30 or higher. Physical sunscreens containing zinc or titanium dioxide are especially effective.
- Apply enough: About one ounce (two tablespoons) is needed to cover exposed areas like the face, ears, neck, arms, and legs.
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Time it right: Apply sunscreen at least 15 minutes before starting on the field.
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Reapply regularly: Take advantage of halftime to reapply!
- Don’t be fooled by clouds: UV rays penetrate even on overcast days.
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Check the UV index: Higher numbers mean greater risk, so plan accordingly.
- Take shade breaks: Use halftime and downtime to cool off and protect your skin.
- Cover up: Wear hats, UV-blocking sunglasses, and clothing with a UPF rating over 30 when possible.
- Daily sunscreen use on exposed skin
- Reapplication during halftime
- Wearing long sleeves or UV-protective gear when feasible
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Performing annual skin checks and consulting a dermatologist about any concerns
Free Physical Day Presented by BROC Foundation
2026 Game Day Prep Free Physical Day- Presented by the BROC Foundation and OLOL Health
Protect What Powers You: Why Proper Shin Guard Sizing Matters
At Baton Rouge Soccer Club, player safety is always a top priority. One of the most overlooked, yet essential pieces of protective equipment is the shin guard. Recently, we’ve seen a growing concern, players cutting down their shin guards or using models that don’t offer adequate protection. This puts players at serious risk of both minor bruises and more serious leg injuries.
Whether you’re lacing up for U6 or preparing for a college showcase, the rules are the same: you must wear properly sized, NOCSAE-approved shin guards.
What Do the Rules Say?
According to the FIFA Laws of the Game 2024/25, shin guards “must be made of a suitable material and be of an appropriate size to provide reasonable protection and be covered by the socks. Players are responsible for the size and suitability of their shin guards.” In other words, if your shin guards don’t actually protect your shins, you’re not properly equipped to play.
What Counts as “Appropriate Size”?
An appropriate shin guard should:
- Cover most of the shin, from just above the ankle to a few inches below the knee.
- Match the player’s leg size and age group; one size does not fit all.
- Be a matching pair, not two unrelated pieces.
- Fit securely under the sock without needing to be cut or altered.
Too many players are trimming shin guards to “feel faster” or reduce weight. But doing so compromises safety and violates regulations. If you’re cutting your shin guards, you’re also cutting your chances of staying on the field injury-free.
NOCSAE Approval: The Gold Standard
The National Operating Committee on Standards for Athletic Equipment (NOCSAE) sets the bar for protective gear in youth and professional sports. Look for the NOCSAE logo. It can be found printed directly on the shin guard or on its interior tag. If it doesn’t have that symbol, it hasn’t passed the safety testing required for match play.
All BRSC players must wear NOCSAE-approved shin guards. Referees can check each player before games and ask coaches to confirm proper equipment. If a player isn’t wearing approved shin guards, they will not be allowed to play until they are.
“Confidence on the field starts with knowing you’re protected,” says BRSC Athletic Trainer Riley Proffer. “A well-fitted shin guard gives players the freedom to play aggressively without unnecessary risks. Cutting down your shin guards does not make you faster. Trust the fit and you will stay on the field longer.”
Don’t Guess! Use the Size Chart.
To help you find the right fit, we’ve included a shin guard size chart from Adidas (click to enlarge). When in doubt, reach out to your coach or Riley Proffer for guidance. We’re here to help.
