Transitioning from being an athlete to becoming a therapist has been eye-opening in more ways than one. Back when I was competing, I didn’t ignore recovery because I thought it wasn’t important—it was just hard to make time for it. I was juggling school and training, and if I wasn’t practicing, I was studying. But like anything in life, it’s about balance. Getting the most out of your athletic performance really depends on your overall health.
Now, working with athletes every day—especially on the sidelines of soccer fields—I see that same pattern repeat itself. Tightness, discomfort, and fatigue often get brushed off until they become real injuries. One of the most frequent things I hear during games is something along the lines of:
“My hamstring’s tight, can you loosen it up?”
“Can you work on my calf?”
It’s always the same muscles, and the same idea—just release the tension and I’ll be fine. But more often than not, that tight muscle doesn’t just need a massage. It needs strength.
When the body is under too much load, muscles fatigue and begin to compress. That compression is the body’s way of protecting itself from injury. It’s not a random tightness—it’s a sign. Instead of only focusing on temporary relief, we need to look at long-term solutions that build resilience.
Soccer players, for example, spend a significant portion of the game running—often at high intensity and in unpredictable patterns.
Running is a huge part of their game, yet surprisingly few have proper running mechanics. After games, they’re tight, sore, and frustrated. But poor mechanics combined with a lack of strength and self-care only adds more strain on the body over time.
So how can athletes start taking better care of their bodies? Begin with simple, consistent self-care habits like…
- Foam Rolling: Regular foam rolling improves blood flow, reduces soreness, and can help improve range of motion. It’s a simple but powerful tool to add to your daily routine.
- Hydration: Hydration timing is crucial. Drink around 500 mL (17 oz) of water about 2–3 hours before training or a game. Follow that with small sips 15–30 minutes before and throughout activity. Afterward, rehydrate with water and electrolytes to restore fluid balance and support recovery.
- Sleep: Sleep is the foundation of recovery. During deep sleep, your body repairs muscle tissue, restores energy, and regulates key hormones. Strive for 7–9 hours a night for optimal performance and mental clarity.
- Strength & Mechanics: A customized strength program and attention to your movement patterns—like running technique—can prevent imbalances, reduce fatigue, and improve performance over time.
- Athletic Therapy: Whether it’s for injury prevention, rehab, or correcting imbalances, regular sessions with a therapist can help you stay ahead of issues before they become setbacks.
Making space for recovery and strength work isn’t a setback—it’s a strategy. The athletes who last and perform consistently are the ones who know their bodies, respect their limits, and invest in habits that support long-term health. Training is only part of the equation. What you do between sessions matters just as much, if not more. Take care of your body like it’s your teammate—because it is.
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Laura Moncada is the newest member of our clinical team, and is a Certified Athletic Therapist and Osteopathic Manual Therapist. Laura is also the head therapist for the Guelph United Soccer teams.
Want to work with Laura? You can book with her directly at www.GuelphPerformance.Janeapp.com or send her an email at laura@guelphperformance.com
