How To Recover After A Football Match

By Manas Shastri On


How To Recover After A Football Match 

Football recovery is a fundamental aspect of the sport, as it can allow you to always stay match-fit, and and also avoid to sustain any sorts of injuries. Not only that, having a recovery session after a football match prevents you from being fatigue. Overall, contributing in to your health. 

I had to learn this the hard way, as one day, I played 2 football matches for over 2 hours. After the match ended, I was out of breadth, and my calves started cramping really bad. But I just walked it off pretending like it meant nothing and it will go away soon. But little did I know, not recovering properly actually got me injured with a small muscle tear near my ankle. Ever since, I spend at least 5 minutes after a football stretching my body. These are the recovery positions I used. 

Butterly Position

How to do it: 
  • Spread out your legs into a butterfly pose like the picture on the right hand side. 
  • Try fluttering it for an extra stretch on your lower body. 
  • Count to 8 slowly and let your body relax. 
This position can help you recover your lower body by allowing more stretch on you thighs and your calves, also preventing chances of a potential injury in that area. 

Sitting Down and Breathing

How to do it:
  • Sit down comfortably and breath slowly, try to focus on being calm and still. 
  • Rest your legs full straight for maximum rest and stretch. 
  • Use deep and slow breaths, don't focus on being fast. 
  • Use the 4 box method:
  1. Deep breath in for 4 seconds. 
  2. Hold your breath for 4 seconds.
  3. Breath out for 4 seconds.
  4. Hold your breath for 4 seconds. 
  5. Repeat until you feel relaxed. 
Although this player recovery position may not seem like much, It can actually allow you to rest your immune system, as more deep breath allows oxygen to flow through your body. Deep diaphragmatic breathing exercises can help shift the body into a relaxed, recovery state. allowing you to be calm and you muscles to receive maximum recovery. 

Foam Rolling:

How to do it: 
  • Get a foam roll, then place it underneath your calves or whichever muscle feels tight. 
  • Once done, roll the foam roll in to an forward position. 
  • Do it until your muscles feel fully stretched. 
This method is key to replenishing and resting your muscles inside your leg, spreading it out and therefore leading to a faster recovery. The soft texture of the foam also allows your body to stay comfortable and increase chances of recovery and refreshment. 

 Cool Down:

After the final whistle, take 5–10 minutes to jog lightly or stretch. It helps blood flow and reduces muscle stiffness the next day.
You can even use an ice pack on sore spots, especially knees, ankles, or hamstrings.

Recovery in football is incredibly important due to the fact it prevents major injuries by at least 80% and also allow you to become match fit. Making you play the maximum amount of football that your body is capable of doing.  

If you want to learn how to recover from injuries, check out my other post:




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