Training & Recovery Routines: How to Prevent Muscle Soreness in the Off-Season

Training & Recovery Routines: How to Prevent Muscle Soreness in the Off-Season

 By Kyle Ciquera
Loosehead Prop – New England Free Jacks

Staying in shape and keeping up with a routine when you’re not in season can be difficult. It’s hard to find a bunch of guys around the neighborhood to pound the stuffing out of on the front lawn. However, there’s a few different ways that I keep my conditioning in check no matter what time of year it is.


  1. Focus on Areas of Improvement – As is with everything in life, there are always areas of my game that I can improve. What a lot of people don’t realize is those improvements happen months before I take the pitch.

          At the end of the year, I talked with coaches and Strength & Conditioning coach about what I should be working on. Their list included a combination of lifting, stretching, field work, and studying film.

 While it’s important to keep up physically, it’s equally important for me to enhance my knowledge of the game and of what to look for in certain situations. Sometimes the smallest details can make the biggest difference.


  1. Switch It Up – Spending hours at the gym or on the field can get repetitive. I try to take advantage of ways I can still get a workout in that isn’t a part of my normal routine. During the summer, I enjoy swimming and walking around Boston. In the fall, hiking is my go-to. And when it’s cold, there’s nothing more fun than playing in the snow.


  1. Supplements -- There are enough aches and pains during the season without having to deal with them in the off-season. On top of foam rolling and my percussion gun, I take HOTSHOT for Muscle Soreness before workouts to help combat the neurological side of my soreness and help with muscle soreness recovery. If you’ve ever wondered why you’re still sore after stretching and using all those other tools, this is why. I know about 30% of my soreness is neurological, so this shot is the perfect complement to my routine because it targets pain in a way that none of my remedies do.


  1. Relax – Rugby takes a toll on my body. That’s why it’s important to take time off to relax and recover. When we’re in season, it can be difficult to see friends and family. Once it wraps up, I make sure I take some time off to connect with those closest to me.


The new season comes around pretty fast. Before you know it, you’re back on the pitch with the guys fighting for every inch. And since I make sure to take of myself in the off-season, I’ll be rested and ready.

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