Recovery strategies for professional footballers

The conclusion of the football season offers players the opportunity to enjoy some downtime after safely navigating their way through the campaign.

While the packed schedule in the modern game has significantly shortened the off-season for many players, it is imperative for them to take time away from the sport.

The importance of rest and recovery cannot be understated when it comes to performance, particularly for players who earn a living in football.

Those elements are also hugely important for retired players, many of whom need ongoing help to manage the pain they suffer after their career ends.

With that in mind, read on as we look at how footballers recover from their exertions.

Managing pain after a long season or retirement

When the final game has been completed, players will have the opportunity to spend time resting and addressing niggly injury issues.

Retired footballers may visit a medical cannabinoids dispensary to purchase products which can expediate the recovery process by reducing inflammation.

While it may be tempting for players to completely switch off from physical activity, it is imperative not to allow fitness levels slide too much.

Implementing a daily full body stretching routine is essential for relieving stiffness and ensuring that a core level of fitness is maintained.

Physical activities such as swimming, cycling or walking are effective ways to keep the body ticking over without overdoing things.

Players will generally embark on a holiday once the season has finished, which is an opportunity to switch off from the pressure of regularly playing football.

However, it is imperative not to let things slide too much by indulging in excessive eating or alcohol consumption as shifting the additional weight can be tough.

Resumption of more intense physical activity

After a couple of weeks in ‘short-term recovery’ mode, current players must step things up physically before they return to pre-season training with their club.

The days where players could let themselves go for several weeks before going back to their clubs out of shape are undoubtedly a thing of the past.

Providing injury niggles have been resolved, players can start to elevate the regularity and intensity of their physical activity over the next couple of weeks.

This can be as simple as spending longer time swimming, cycling or walking, and adding some strength and condition activities into the mix. Daily full body stretching remains imperative.

For players who have retired from the sport, the utilisation of THC vape products can be useful to support recovery if they start to increase activity after a rest period.

THC (tetrahydrocannabinol) offers various therapeutic effects including pain relief and appetite-stimulating attributes.

It enhances sensory functions, such as sight and hearing, while promoting a greater sense of physical and mental wellbeing.

Transitioning into pre-season training

In the final week before pre-season training starts, players must increase their overall physical activity again to ensure they can cope with the demands their coaches will place on them.

The first few days back will likely be a shock to the system, so it is imperative to have a good base to work from to ensure major issues are avoided.

Pre-season is the time when the foundations for core fitness for the season ahead are laid. The initial focus will be physicality, before skill work and tactics are introduced.

When the new season starts, the training schedule will be tweaked to ensure that players are able to handle the constant grind of games during the campaign.

Physical training sessions will likely be reduced to just a couple of times per week. Rest and recovery times will also be built into the schedule.

Professional clubs tend not to adopt a ‘one size fits all’ approach to this element, as some players need more time to recover from their exertions than others.

Fatigue becomes an even greater issue as the season progress, so training schedules must be flexible to ensure players can handle what is asked of them.

Nutrition and sleep underpin the recovery process

Nutrition and sleep are primary elements of the rest and recovery process for players, both during the season and of-season.

Eating a well-balanced diet is crucial for athletic performance. Supplementation can also play a key role, but it is important to take expert advice before heading down this route.

Staying well hydrated is vital for footballers. Players can lose up to two litres of fluid per hour when exercising through breathing and sweating, highlighting why hydration matters.

Getting the requisite amount of sleep also aids the recovery process. Sleep is the time when the body repairs itself from the stresses and strains of daily life.

Deep sleep is the body’s natural recovery phase. Muscles remain fatigued without deep sleep, thus, increasing the risk of injury and delaying improvements in strength and performance.

Failing to get enough sleep prevents the body from rebuilding muscle, which can elongate recovery processes and increase the risk of injury.

Regardless of the time of year, players must take sleep seriously to ensure they can recover properly from their exertions.

Recovery strategies for professional footballers