Rest Is Not a Setback: Why Young Female Soccer Players Need Time Off Without Guilt
In the fast-paced, high-pressure world of youth sports, it’s easy for young female soccer players to feel like they have to train harder, longer, and more relentlessly just to keep up. Between social media highlights, competitive teammates, and the constant buzz around college recruiting, the unspoken rule seems to be: if you rest, you fall behind.
But that couldn’t be further from the truth.
In reality, taking time off is not a sign of weakness — it’s a sign of wisdom. For young female athletes in particular, rest is essential for both physical health and long-term success. Here’s why stepping away from the field for recovery — without guilt — is one of the most powerful choices a player can make.
1. Overuse Injuries Are on the Rise — And Rest Is the Antidote
Female soccer players are at an increased risk for overuse injuries like stress fractures, tendinitis, and ACL tears. These aren’t sudden impact injuries — they build over time when muscles, joints, and bones are repeatedly stressed without enough time to recover.
When players train without sufficient rest, the body doesn’t have the chance to heal micro-injuries, leading to breakdown instead of growth.
Taking time off, especially during the off-season or after a long tournament stretch, allows the body to rebuild stronger and more resilient. It’s not a loss — it’s a gain in disguise.
2. Chasing "The Joneses" Only Increases Burnout Risk
The pressure to “keep up” with other players — whether it’s club teammates, social media influencers, or local stars — can push young athletes to overtrain. But what we don’t see in those highlight reels is the price many pay: burnout, anxiety, fatigue, and lost joy in the game.
Every athlete’s development path is different. Just because one player trains year-round doesn’t mean it’s the healthiest or smartest path for everyone. Long-term success in soccer isn’t built in a single season — it’s the result of years of smart, sustainable training balanced with rest and recovery.
3. Mental Health Matters as Much as Physical Health
Young female athletes often carry more than just the physical load of the game. They deal with academic pressure, social dynamics, body image expectations, and internal drive to succeed. Without breaks, that pressure can pile up quickly.
Time away from soccer gives players the space to reconnect with themselves, their interests, and even their love for the game. Rest isn’t quitting — it’s recalibrating.
And when they return, they often come back refreshed, motivated, and more in tune with their goals.
4. Role Models Rest, Too
The best athletes in the world — including U.S. Women's National Team players — prioritize recovery. They take off-seasons seriously, they rest after intense competition, and they surround themselves with professionals who emphasize recovery as a non-negotiable part of training.
If world-class players value rest, why shouldn’t a 15-year-old trying to make her varsity team?
5. NWSL Players Who’ve Prioritized Rest and Mental Health
Even at the highest levels of professional soccer, rest and mental health are being taken seriously — not just as optional extras, but as essential parts of performance and well-being. Several National Women’s Soccer League (NWSL) stars have spoken openly about stepping back to protect their bodies and minds.
1. Christen Press – Angel City FC
Christen Press, a two-time World Cup champion and longtime NWSL standout, has been vocal about taking time away from the game to focus on her mental health. In 2021, she chose to opt out of club play to recover mentally after years of constant competition. Later, after an ACL injury in 2022, she emphasized how critical it was to listen to her body and not rush back before she was ready.
“My career has been long and filled with highs and lows. I’ve learned that protecting my mental health is just as important as training hard,” – Christen Press
2. Sydney Leroux – Angel City FC
Sydney Leroux has spoken candidly about the mental and physical toll of motherhood, injury, and the pressure to return to top form. She took extended time away from the game during and after pregnancy and has been an outspoken advocate for letting athletes — especially women — heal on their own timeline without shame or guilt.
3. Abby Dahlkemper – San Diego Wave FC
Dahlkemper, a U.S. National Team defender and NWSL veteran, took time off due to a serious back injury that affected her physically and mentally. She’s been transparent about the emotional difficulty of being sidelined and the importance of stepping away to fully heal, rather than pushing through and risking long-term damage.
4. Sam Mewis – Formerly Kansas City Current
Sam Mewis, widely regarded as one of the best midfielders in the world, has battled a chronic knee injury that led her to pause her playing career indefinitely. Rather than rush back prematurely, Mewis has spoken openly about the need to prioritize long-term health over short-term accolades — a message that resonates deeply with younger players.
These women show that even the best in the game need — and deserve — rest. They’re redefining what strength looks like in sport: not just playing through pain, but listening to your body and mind, and having the courage to step back when needed.
So, What Does Healthy Rest Look Like?
Scheduled downtime during the year (not just when an injury forces it).
Cross-training or light activity like swimming, yoga, or hiking to stay active without pounding the same muscles.
Full mental breaks — time away from cleats, balls, and even soccer talk.
Sleep and nutrition prioritized just as much as ball skills.
Let Go of Guilt. Embrace the Bigger Picture.
To the young female player who feels like taking a break is falling behind: You are not behind. You are investing in the only body and mind you’ll ever have. Your worth is not measured by how many hours you grind or how many showcases you attend.
Soccer is a beautiful game. Don’t burn out before you get to enjoy the best parts of it.
Rest is not weakness. Rest is strategy.
And the strongest players — mentally and physically — know when to take a step back so they can take three more forward.
If you’re a coach, parent, or teammate, encourage rest. Normalize it. Praise it. Because the future of girls’ soccer depends on athletes who are not only strong and skilled — but whole.