Post-match recovery

Footballers make intense efforts in a 90-minute match: running multiple kilometres, jumping, kicking, falling, shooting...Recovery is therefore very important to combat fatigue, reduced performance in the next match, and to avoid muscle and bone injuries. The advice in this article will help you stay on top form and achieve your goals.

1/ Hydration:

During a match, you'll sweat and lose a lot of water. You'll need to make sure you drink enough to compensate for this water loss. I recommend drinking around 1.5 litres of water in the hours after a match. A handy tip: add a little salt to your bottle to help reduce the concentration of lactic acid and reduce the ache in your legs.

You might also drink a sweet drink. This will help replace the sugars consumed during the match by your legs and liver. And keep yourself hydrated until you go to bed.

2/ Food

You probably already know this, but BEFORE the match: eat a meal rich in slow carbohydrates (rice, pasta, etc.). You use around 600 calories during the hour and a half of a match. Of course then you need to replace these. This is the time to go to your local shop and get their juiciest fruit, which is rich in fast-acting sugars. Avoid red meat and fats (fast food is out!) for the next meal, and have a nice soup instead: it's an alkaline (anti-acid) dish which helps you eat more vegetables.

3/ Stretches

This can be a sensitive subject, recommended by some, not recommended by others. I can say from experience that I'd recommend stretching for at least an hour after exercise. Shower, eat some fruit (watermelon should do the trick) and do some stretches. Home is the best place to do this. A calm environment will help relax your body and mind. Don't spend more than 7 to 10 seconds on each stretch.

4/ Sleep

Sleeping well is an essential step in your recovery. Muscles "broken" during exercise are rebuilt during the night. In the evening, sleep as soon as you start to feel tired. Get to bed, without your phone, lie on your back and put a cushion under your mattress to raise your legs. This will help remove toxins.

5/ Cooling down

I know what you're thinking: "it's boring and I ache all over, why am I going to run?".But in reality, it's a really important step in your recovery. It will help stimulate your core muscles. You don't have to run a 10k. Short runs at different speeds, planking, cycling, and swimming will do the trick. These gentler sports can help you recover and get your body back on track.

Some advice from victor

Before sleeping, take about 15 minutes to do the following: Lie down on the ground and rest your legs against a wall. Stay in this position for about 20 seconds, then rest your legs on the ground for 10 seconds. Repeat this twenty times. This will help empty your blood vessels of any remaining toxins.

The ball is in your court. Over to you!

Victor valdeyron

Football specialist sales advisor at decathlon

I've played football since I was small. I started as a centre-back before moving over to left-back. I now play at PHB level in a regional club. Football is a big part of my life, I take part regularly (futsal, 11-a-side, etc.) and I always keep up to date with the latest football news. Football has helped me develop my sports abilities and meet a lot of people at Kipsta events.~

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