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June 01, 2023 2 min read

Football is a physically demanding sport - a sport that makes full use of both the mind and the body. A basic practice session would weary any player. As a result, the following football recovery tactics are critical. Football recovery methods are broadly divided into two categories: active recovery methods and passive recovery methods. Both strategies should be used to keep the players at their peak performance.


These techniques are critical for preventing muscle stiffness. No coach wants a player to play with Delayed Onset Muscle Soreness (DOMS). As a result, every player must participate in active football recovery activities.

Proper Cool Down

Leg pain after football practice is every NFL or NCAA player's greatest fear. This is why a full cool-down session is required.

Simply jog around the ground to keep those muscles relaxed. Then, stretch the major muscle groups after the jog. This provides immediate alleviation to places that were strained during practice.

Active Recovery Workouts 

While the cool-down should occur immediately following practice, recovery sessions should occur at least a day later. Special workouts and light fitness sessions are standard football rehabilitation workouts. There are particular football recovery activities available nowadays that aid in draining out the extra lactic acid in the body.

Workouts can include a swim, an easy cycle, or a short run, followed by stretching. They are never challenging; they're just enough to get you sweating.


Recovery can also be accomplished with the help of various external aids. However, do not consider these to be substitutes for active recovery. Instead, active and passive rehabilitation should be done concurrently for optimum outcomes.

Ice baths

A recovery ice bath is a must-have for any professional football player. Ice baths have been shown to minimize the effects of strains and injuries, allowing for faster recovery in the long run.

A 10-15 minute soak in a chilly tub (50-59°F) is thought to reduce blood flow to stressed and injured muscles. This reduces oedema and improves muscle relaxation.


Massages aid in removing lactic acid from muscular regions that are tough to stretch on your own. Soft-tissue mobilization relieves the rigidity of the stressed area, allowing for improved movement and blood circulation.

Recovery Gadgets

The usage of specialized rehabilitation equipment has grown in popularity as sports science has advanced. As a result, many people in the industry can assist various athletes. However, only a chosen handful are permitted to serve footballers.

Physiotherapy with a massage gun results in speedier healing.

One of the most significant advantages of massage guns is their capacity to aid recovery after injury or strenuous activity by increasing blood flow to the affected area. Other recovery-related benefits of precisely targeting tiny and big muscles with deep percussive pressure include:

  • Reduced muscle pain and tension
  • Reduced lactic acid accumulation, which causes muscle pain
  • Improved lymphatic flow, which aids in the removal of toxins from the body and the maintenance of the immune system
  • Improved bodily awareness through the promotion of mind-muscle connections, which may increase athletic performance