Post-Match Recovery in Football: What Actually Works?
The final whistle blows, and within 10 minutes, players are in ice baths, sipping protein shakes, stretching, getting massages, jumping on the bike…
We throw everything at recovery.
But here’s the uncomfortable truth:
A lot of what we do might not be doing very much.
A brilliant review by Querido and colleagues (2023) looked at the evidence behind the most commonly used recovery methods in elite football.
What I liked most? It wasn’t just another theory piece. It gave real-world guidance — not just what to use, but when, why, and what to be cautious of.
Let’s break it down 👇
🧱 Build from the Ground Up: A 5-Level Recovery Pyramid
Querido proposes a 5-level model — from essentials to nice-to-haves.
Think of it as your recovery hierarchy:
Sleep & Nutrition (non-negotiable)
Cold Water Immersion
Massage & Compression
Active Recovery
Stretching & Electrostimulation
Each level is ranked based on:
Effectiveness in actual recovery
Frequency of use in elite teams
Risk of negative side effects
✅ Level 1: Sleep & Nutrition (The Non-Negotiables)
These are the pillars.
Sleep
Get 8+ hours — and let players nap (20–90 minutes is ideal)
Create good sleep hygiene (dark, cool, no screens)
Adjust schedules after late kick-offs
Nutrition
Rehydrate with 1.5 L per kg lost (include sodium)
Refuel with fast carbs post-match (1–1.5 g/kg/h for 4 hrs)
Repair with 20–40g protein immediately after, then 1.6–2.0 g/kg/day
Use tart cherry, omega-3s, antioxidants to reduce inflammation
Most teams say they prioritise this. But execution matters.
🧊 Level 2: Cold Water Immersion (Use With Purpose)
CWI is great for perception (feeling less sore, less tired).
But it’s not a magic fix.
10–15 mins at 10–15°C
Use immediately post-match
Whole-body immersion is better than lower-limb only
Caveat: chronic overuse can interfere with muscle adaptation — so don’t rely on it year-round.
🤲 Level 3: Massage & Compression (Good for the Mind)
Not a performance booster, but helpful for wellbeing and soreness.
Massage:
Effleurage + petrissage
30 minutes (15 per leg) on MD+1
Compression:
Use tights with 20–35 mmHg pressure
Avoid wearing overnight if it disturbs sleep
These strategies are common — not because they “fix” physiology, but because they help players feel better.
🏃♂️ Level 4: Active Recovery (Overrated?)
We’ve all seen the team jogs and bike rides. But…
The evidence for recovery? Weak.
The evidence for culture, connection, and coach time? Strong.
If you’re using active recovery:
Make it optional
Keep it short (<30 mins)
Keep it low impact (bike, shallow water)
Let players choose the mode/intensity
🧘 Level 5: Stretching & Electrostimulation (Low Priority)
They’re unlikely to hurt — but they probably won’t help either.
Stretching might reduce muscle stiffness and support “resetting”
EMS may have a mild effect on blood flow and soreness
Both are often used more for routine and ritual than science
Use them if players like them. But don’t pretend they’re game-changers.
The Bottom Line
Recovery is one of those areas where practice often races ahead of science.
It’s easy to get caught up doing everything — but smart practitioners know when to zoom in, zoom out, and keep the big picture in view.
👉 Get the basics right
👉 Build in flexibility
👉 Use what works for your environment
That's all for today.
See you next Friday.
James 🫡
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