The Ultimate Post-Match Recovery Routine

CREATED BY: The Non-League Network

Introduction

The final whistle blows — and for most non-league players, recovery is an afterthought. You grab your bag, have a pint, and limp around for the next three days. But recovery isn’t just for the pros.

The truth? What you do in the hours after a game massively impacts how you feel tomorrow, and how ready you are for training or the next match. Skip it, and you’ll carry fatigue, stiffness, and a higher risk of injury into your next session.

Here’s a simple, no-fuss recovery routine that works whether you’ve got access to changing rooms, your living room, or just a grass bank outside the pitch.

Videos:

5 ways to recover after a match

https://www.youtube.com/watch?v=tm8uK9ZRKe0

Follow along foam rolling session

https://www.youtube.com/watch?v=0VghJ9feSMo

10 Steps to Recover Like a Pro

Light Cooldown Jog (3–5 mins)

Bring your heart rate down gradually. A slow jog or brisk walk helps clear lactate from your muscles.

Full-Body Stretch (5–10 mins)

Focus on hamstrings, quads, calves, hips, and lower back. Hold each stretch for 20–30 seconds.

Rehydrate Immediately

You’ve lost fluids and electrolytes. Aim for 500–750ml water within 30 mins, and keep sipping over the next few hours.

Refuel with Protein & Carbs

A post-match snack like a chicken wrap, tuna sandwich, or smoothie helps repair muscles and replenish glycogen.

Change Out of Wet Kit

Sounds obvious, but staying in sweaty clothes can increase stiffness and lower immune function.

Foam Roll Key Areas (5–10 mins)

Hamstrings, quads, calves, glutes, and back. Controlled rolling, 30–60 seconds per muscle group.

Contrast Showers or Cold Dip

Alternate hot and cold water to boost circulation, or use an ice bath to reduce inflammation.

Elevate Legs for 10–15 mins

Lying down with your legs up improves blood flow back to the heart and reduces swelling.

Light Mobility the Next Day

Walking, cycling, or yoga keeps blood moving and helps clear soreness.

Prioritise Sleep

The best recovery tool you own. Aim for 7–9 hours to maximise muscle repair and hormone balance.

Final Tip

You might not have a physio table or cryo chamber, but you’ve got the tools to recover well. Make post-match recovery a habit, and you’ll feel fresher, perform better, and miss fewer games. Recovery isn’t a luxury — it’s part of being match-ready.