Q: my legs often ache after playing football and i dont seem to be able to recover in time for the next game. i never feel full fresh before a game. what can you suggest?

A: That's a tough one. Some people just need longer time to recover than others. You can do a few things to help it along however.

First off, make sure to minimize physical load on your legs, aside from the usual games and training. Don't do extra weight training for legs or running or whatever other optional exercise you might do. The less the load the faster your muscles will recover.

Make sure to stretch your legs (quads, hams, and calves) well both before and after the games and training sessions. It may also help to do some stretching on off days as well. Some people find that hot showers/baths/sauna helps with recovery. There isn't much scientific evidence for this but it might be worth a try.

In the off-season make sure to allow plenty of rest time before doing any offseason weight training and also stop the training a couple of weeks before the season starts.

Finally, make sure your diet is adequate, including plenty of water and electrolytes as well as fruits, vegetables, whole grains, and sources of lean protein. If you are not sure about the diet, make sure to read my Nutrition article.

None of these will make a huge difference by themselves but they will all help a bit if you don't do them now and combined could make quite a difference. Good luck!