Post-exercise recovery strategies for football ⚽️
A menu of recovery options for football players.
Post-Exercise Recovery Modalities in Male and Female Soccer Players of All Ages and Competitive Levels: A Systematic Review
Study Details
This new systematic review compiled data from 41 randomised controlled trials to establish the best recovery strategies for football players 📚
Here are the key strategies ⬇️
Key Findings
COLD-WATER IMMERSION 💧
🧊 Immerse in 10–15 °C water for 10–15 min within 1 h post-training or match
🗓️ Can be repeated on following days
CONTRAST-WATER IMMERSION ♨️
💦 Alternate 1–2 min of hot water (36–40 °C) and 1 min of cold water (10–15 °C) for a total of 6–15 min
⏱️ Start within 1 h post-session
ACTIVE RECOVERY 🚴♂️
🏃♂️ Perform 10–20 min of low-intensity cycling or running combined with dynamic stretching
⏰ Commence ~24 hr after training or match
BLOOD FLOW RESTRICTION 🩸
💪 Apply 3 cycles of 5 min occlusion (50 mmHg above systolic blood pressure) with 5 min reperfusion using thigh cuffs while supine
FOAM ROLLING ⚙️
🦵 Roll quadriceps, hamstrings, adductors, glutes, and calves for 45 s each leg starting distally
⏳ Within 1 h post-match; can be repeated later
STATIC STRETCHING 🤸♂️
🧘♂️ Hold 30 s stretches for quadriceps, hamstrings, adductors, glutes, and calves
⏱️ Within 30 min post-training
WHOLE-BODY CRYOTHERAPY ❄️
🧊 Expose the body to −135 °C to −180 °C for 120–180 s
⏱️ Within 1 h post-match; repeatable across recovery days
MINDFULNESS INTERVENTION 🧠
💭 Perform 8 min total: 2 min mindful breathing → 4 min body scan → 2 min mindful breathing to enhance relaxation and focus
DAYTIME NAP 😴
🛏️ Take a 40 min nap opportunity in the early afternoon to improve both physical and mental recovery
PRE-SLEEP CASEIN CONSUMPTION 🥛
🧃 Consume 40 g of casein protein within 30 min before sleep to enhance overnight muscle repair
BEETROOT JUICE
🥤 Drink 150 mL twice daily (morning and evening) to support performance recovery and reduce soreness
CURCUMIN SUPPLEMENTATION 🫚
💊 Consume 500 mg of curcumin
⏱️ within 1 h post-training or match to reduce muscle soreness and inflammation
Conclusion
Although this review outlines a variety of recovery strategies, all may not be appropriate given match demands, resources and preferences 📊
Recovery strategies should be individualised based on the above in conjunction with players and coaches to maximise buy-in and effectiveness ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/41150478/
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪