Recovery In Football – How To Speed It Up After Games

Recovery In Football – How To Speed It Up After Games

Nutrition, re-hydration & relaxation are keys for footballer’s physical recovery. But not every player knows how to speed up the process speedily when the next matches are ahead. 

If you often play football, you are probably aware of the importance of physical recovery. Between days of training and competition, it is a must to let your body recover to its original condition.

Physical recovery for football players

Some people told me that I need to temporarily stop playing football when my body starts getting tired. They think that a short break is enough for the body to revive. But the reality is entirely different. 

After games, you need to take proper care of both resting and recovering periods. It is time for you to deliberate on what to eat/ drink and how to sleep during the non-football period. 

This article includes must-do activities during the recovery process  Believe me, your body will be 100% ready for upcoming matches if you follow my advice. 

Why is the physical recovery significant in football?

It is a common opinion that if you want to be a good player, you need to practice harder and harder. But that is not necessarily the case. 

Of course, hard work does pay off, and resilience plays an essential role in the professional football career. Besides doing your best on the football field, resting for the physical recovery has the same importance though. The body will have a big problem if you strain yourself every day without proper rest.

Professional players know this well, while some amateurs do not. Honestly, the only way to achieve the best results in training and competition is to prepare well. For that reason, you had better pay attention to rest and recovery.

Followings are some main benefits of resting and recovering:

  • Enabling muscles to recover
  • Reducing injuries
  • Lifting spirits and boosting motivation for next matches
  • Avoiding exhaustion 

How to undergo the proper physical recovery

People define the rest and physical recovery in football as the alternating process between stages of physical exertion. This time begins when you allow your body to recover physically and mentally. It is not a passive process, and you can make an adjustment for the best results.

I highly recommend you to set a specific plan. If you follow it seriously, you cannot only recover muscles but also improve the overall performance.

Otherwise, your practice effort will go down the drain.

The more you focus on recovering, the better the practicing and competing results you can achieve. So, what do the process of rest and recovery include? In general, I divide it into four elements:

  • Nutrition and re-hydration
  • Sleep and rest
  • Relaxation and mental support
  • Body stretching

Nutrition and re-hydration 

Let’s imagine that the nutrient supply is like gasoline to a car. If the fuel quality is not good, the vehicle will inevitably fail to run smoothly.

Recovery in football


A lack of calories and nutrition, especially carbohydrates can reduce the body’s flexibility. As a professional football player, you will need a balanced diet that provides enough carbohydrates. 

The diet is not only what you eat before exercising. It is also the foods that your body absorbs after practicing. The common knowledge you should never miss is about protein. You need to know that proteins help regenerate muscles. The sooner the protein supplement after exercises are, the higher the effectiveness you can reach.


Liquid (water) is also as essential as nutrition. Studies show that sports performance will deteriorate if the bodyweight drops 1% by body water loss. When the downward is 2%, it starts having adverse effects on the reaction and decision making of the brain. Hence, sufficient water supply is essential.

A simple way to know whether the body is in the proper rehydration or not is to observe the urine color. It may sound a bit weird but the urine can actually give some warnings. If the urine is in darker brown color, the body needs to rehydrate. The condition is better if the urine looks clear

Sleep and rest

Resting means getting enough sleep without working hard. The sleep deprivation is closely associated with the risk of injury in sports.

Otherwise, lack of sleep leads to a 30-40% glucose metabolism reduction. Besides, an 11% reduction in body recovery time is also a consequence. And, a short attention span as well as slow response can’t be out of the trend.

To overcome all of these, a 20-30 minute nap can help improve 100% alertness. Note that if the rest lasts too long, you will be even more tired sometimes.

Relaxation and mental support

For professional athletes, the recovery and relaxation process is of the same importance as the training process. If your brain is still active during the healing process,  it is not a complete recovery. 

A mind will be useful for the process of self-recovery. One suggestion is to learn about meditation methods like Yoga.

Body stretching

At the amateur level, body stretching plays a remarkably significant part. You had better take time to relax the muscles after exercising. With only 5 minutes, this step will allow the muscles to relax faster and maintain stability for the next effort.

You can also join other activities like massage, jogging, or practicing with rollers. Thanks to all of them, blood flows through the muscles smoothly for a faster recovery process. Besides, body stretching is also the key to prevent injuries on the pitch.

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No matter what sports you play, you still have to care about rest and physical recovery. Although the body can recover naturally, you should improve the recovery speed by following the tips mentioned in this article.

The process needs a long-term plan. Hope that you will succeed with your physical recovery, then fantastic scores. Also, don’t forget to track the journey and share it together, bros.  

Sean Lockwood

Sean is a programmer with a passion for extreme sports. Favourite extreme sports discipline is biathlon. Started this blog because of the great love for nature and adrenaline which results in something extreme like Extreme Sports Lab (ESL).

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