Soothing Your Sore Muscles: Stretch and Sleep

When you play hard, your muscles work hard! Sometimes they get a little tired and sore the next day. This is a normal sign that your muscles are getting stronger. It's called Delayed Onset Muscle Soreness, or DOMS.Two of the best ways to help your muscles feel better are gentle stretching and getting a good night's sleep. Stretching helps relax your muscles, and sleeping is when your body does its most important repair work to build you back even stronger!

You just finished a big soccer game and your legs feel like jelly. Here's what you can do right after to help them feel better tomorrow:Find a comfy spot on the grass.Butterfly Stretch: Sit down, put the bottoms of your feet together, and gently let your knees fall toward the ground. Hold for 20 seconds.Hamstring Stretch: Sit with one leg straight out and the other bent. Gently reach for your toes on the straight leg. Don't bounce! Hold for 20 seconds, then switch legs.Remember to breathe slowly and deeply while you stretch. It helps you relax!

It's the night after your big game, and you want to wake up feeling great. A good night's sleep is like a superhero power for your muscles! Here's a great routine:Power Down: Turn off screens like tablets and TVs an hour before bed. The light can trick your brain into thinking it's still daytime.Warm Bath: A warm bath can help relax your sore muscles and make you feel sleepy.Quiet Time: Read a book or listen to calm music. This helps your mind and body get ready for rest.Go to Bed on Time: Kids your age need about 9-11 hours of sleep. That's a lot of repair time for your body!