4 Key Recovery Hacks for Football Amateurs and Enthusiasts

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Football enjoys a huge following across the world, and as a vastly popular sport, it has the power to connect very different kinds of people. Billions of people watch football matches on TV and hundreds of millions of people actively participate in the game of football.

Professional players are monitored by their doctors and medical teams so their health is under strict supervision. It’s amateur football players and enthusiasts that might experience different injuries and physical issues as a result of their beloved hobby.

If you’re one of them, carefully read the following five hacks to fully recover between your football matches.

1. Mind the pre and post-match food

Amateurs often neglect the importance of a balanced and healthy diet. Consuming too many carbohydrates and fats won’t only affect your game performance, but it will also make it more difficult for you to maintain a healthy weight.  

Experts recommend eating some tropical fruits (such as pineapple, papaya, or mango) an hour and a half before the game. Another option is to mix two tablespoons of oats with a half of a banana, a touch of honey, and some goat milk. This combo will give your body a balanced amount of carbohydrates, protein, and vitamins to kick-start your body for the game.

Within two hours after the match, have a veggie meal enriched with some whole wheat carbs to recharge your emptied energy cells.

2. Work out without football 

It’s easier to recover after an amateur football game if you’re in good shape. The worst thing you can do is to start playing football after a longer break without prior physical preparations. This can result in severe injuries that may keep you off the field for a longer time.

That’s why it’s crucial to gradually get back in shape before you get back to your football routine. As explained by the guys from Perfect Soccer, it’s recommended to begin your comeback with running sessions. As you’re gradually improving your physical condition in line with their instructions, you can reduce the time spent running and increase the speed.

Together with a balanced diet, you’ll soon be ready to join your local football squad. Another important thing is to keep working out between matches. Even though you might be in proper shape now, football matches can be exhausting. 

Make sure to do a set of exercises for eliminating muscle soreness after every football game. It would be useful to hit the pool or ride a stationary bike the day after the game for the same reason. That way, you’ll recover more quickly for your next football session.

3. Heal the wounds

If you notice any sharper pain in your muscles or joints, don’t hesitate to see a doctor. It’s normal to feel muscle soreness or inflammation after an exhausting game of football, especially when it’s played on a large pitch.

However, an injury feels different from sheer inflammation. Amateur football players often get serious injuries, from sprained ankles and muscles to fractured bones. If you don’t heal those wounds on time, you might not be able to play football for months. In some cases, hesitating to heal football injuries leaves permanent consequences.

So, make sure to have a medical check-up if you suffer a more serious injury during a football match.

4. Recover through rest and relaxation

Physical rest is one of the best ways to recover from a tiring match. If possible, don’t do anything physically demanding for the rest of the day after the game.

When you’ve eaten your healthy meal, lie down and read a book, listen to music, or watch a relaxing movie. It’s important to relax both physically and mentally after a demanding sports activity. Getting proper rest will remove the stress from your muscles and clear your head.

People who don’t sleep properly won’t be able to make up for the consumed energy. If you are sleeping on an uncomfortable bed get a new one you can stretch out on and relax properly after a day of football.


Football is an interesting and popular sport because it is simple, at least rules-wise. Still, this doesn’t mean that it’s physically easy. Amateur footballers should take special care to prevent serious injuries. If you break something during a football match, the comfort of your personal life is at stake.

Adequate recovery between football games decreases the risk of injury and improves performance on the pitch. We hope our hacks will help you reduce these risks and maintain your football skills.