by Symiah Campbell, PT, DPT, OCS, SCS
When it comes to soccer, performance doesn’t just depend on how hard you train – it also depends on how well you recover. Recovery is a crucial (but often overlooked) piece of the puzzle that helps players perform at their best, avoid injury, and stay on the field all season long. It doesn’t matter if you’re chasing a championship or just working to improve your game, dialing in your recovery can make all the difference.
Why Recovery Matters
Recovery is the process of allowing your body to heal, rebuild, and prepare for the next practice or game. It’s during recovery, not during the workout itself, that your body gets stronger. Skipping proper recovery doesn’t just limit performance; it can also increase your risk of injuries such as muscle strains, overuse syndromes, and even stress fractures.
Prioritizing recovery means you’re setting yourself up for better endurance, more strength, and fewer setbacks.
Key Recovery Tools Every Soccer Player Should Use
1. Refueling and Rehydrating
Immediately following intense exercise, refueling and rehydration are critical.
Soccer players should aim to consume 1.0–1.2 grams of carbohydrate per kilogram of body weight and at least 20–25 grams of high-quality protein within the first hour post-training. Additionally, athletes should rehydrate by consuming approximately 1.25–1.5 liters of fluid for every kilogram of body weight lost during activity.
In practical terms: prioritize a post-game or post-practice meal with a balance of carbohydrates and protein, and be diligent about rehydrating to support recovery and future performance.
2. Prioritizing Sleep
Sleep is one of the most powerful and often underutilized recovery tools.
During deep sleep stages, the body releases hormones critical for tissue repair and regeneration. Athletes are advised to aim for 8–10 hours of quality sleep per night, according to recent performance and recovery guidelines.
Consistent sleep schedules, minimizing screen time before bed, and creating a quiet, dark sleep environment can enhance recovery, mental focus, and overall athletic readiness.
3. Recovery Equipment
Modern recovery technology and manual techniques can complement basic recovery practices. Effective options include:
● Percussion Massagers: Improve localized blood flow, decrease soreness, and break up muscle adhesions.
● Compression Boots: Help enhance venous return and facilitate clearance of metabolic waste, improving lower body recovery.
● Foam Rolling: Self-myofascial release reduces delayed-onset muscle soreness (DOMS) and maintains flexibility.
● Cold Water Immersion: Brief cold baths post-exercise can reduce inflammation and improve recovery speed..
● Contrast Therapy: Alternating cold and warm exposure may further promote circulation and reduce muscle stiffness.
While these tools are useful, they should complement and not replace the essentials like nutrition, hydration, and sleep.
4. Active Recovery Routine
Active recovery is a critical strategy for optimizing performance and reducing injury risk. Engaging in low-intensity, purposeful movement enhances the body’s natural recovery processes and promotes long-term athletic development.
Benefits of Active Recovery:
● Enhanced Blood Flow: Light activities stimulate circulation, delivering nutrients to muscles and removing waste products.
● Reduced Muscle Soreness: Gentle movement can help alleviate delayed-onset muscle soreness (DOMS) after intense activity.
● Maintained Flexibility and Mobility: Regular mobility work preserves joint health and functional range of motion.
● Mental Restoration: Incorporating recovery-focused sessions supports nervous system recovery and reduces psychological stress.
Examples of Active Recovery Activities:
● Active mobility exercises
● Dynamic and static stretching targeting key muscle groups
● Self-myofascial release with foam rolling
● Low-intensity cardiovascular exercise (e.g., swimming, biking, walking)
● Meditation or guided breathing for relaxation
Active Recovery Routine Example
| Mobility | ||
| Exercise | Time / Sets | Instructions |
| Standing Hip Circles | 2 sets of 10 reps each direction | Stand tall, lift one knee and make controlled circular motions outward and inward. |
| Standing Alternating “V” Stretch | 2 sets of 10 reps each side | Step forward, hinge at hips, reach for toes in a wide “V” stance, alternate sides. |
| Down Dog Calf Stretching | Hold for 30 seconds each side, repeat 2x | From downward dog, bend one knee while pressing opposite heel toward ground. |
| Foam Rolling (quads, hamstrings, calves, glutes) | 3 minutes total | Slow, controlled rolling over major muscle groups, 30–45 seconds per area. |
| World’s Greatest Stretch | 2 sets of 5 reps each side | Lunge forward, place opposite hand on ground, rotate torso open toward front leg. |
| Adductor Rockbacks | 2 sets of 10 reps each side | Kneel with one leg extended to the side, rock hips back slowly toward heel. |
| Thread the Needle | 2 sets of 8 reps each side | From hands and knees, reach one arm under the body and rotate through the upper back. |
| Figure 4 Stretch (Seated or Lying) | Hold 30 seconds each side, repeat 2x | Cross ankle over opposite knee, pull thigh toward chest to stretch glutes and hips. |
| Guided Deep Breathing / Meditation | 2 minutes | Inhale for 4 seconds, exhale for 6 seconds, focusing on calm and relaxation. |
| Pool Flow | ||
| Forward Walking in Waist-Deep Water | 3 minutes | Walk with steady posture, drive arms and legs gently through the water. |
| Lateral (Sideways) Walking in Water | 3 minutes | Step sideways, keeping toes forward and knees slightly bent. |
| High Knee Marching in Water | 2 minutes | Lift knees high with controlled core engagement, march in place. |
| Gentle Water Jogging or Slow Walking Cool-Down | 2 minutes | Easy pace, focus on relaxed breathing and slow movements. |
How Physical Therapy Can Help
Physical therapists play an important role in both recovery and performance optimization for soccer players.
Beyond addressing injuries, PTs provide:
● Individualized recovery programs tailored to each athlete’s needs
● Hands-on manual therapy and guided mobility training
● Load management strategies to prevent overtraining
● Expert advice on use of recovery technologies and return-to-play planning
Partnering with a physical therapist ensures that athletes recover efficiently, maximize performance, and minimize time lost to injury during the competitive season.
Physical Therapy for Soccer Players in CA, CO, CT, and NY
If you are interested in working with a physical therapist at Evoluton, check out our locations in on the West Coast, Colorado, Connecticut, and Long Island, NY. Our PTs work extensively with professional, semi-pro, and collegiate athletes nationwide. We’re also dedicated to educating players on avoidinging injury and maximizing recovery. You can read some of our other content here, including ACL Injury Prevention for the Soccer Player, Core Strength Training for the Soccer Player, or Return to Sport Testing after an ACL Injury.
References:
● Kerksick CM, et al. (2019). International Society of Sports Nutrition position stand: Nutrient timing.
● Witard OC, et al. (2019). Myths and methodologies: Relative protein intakes and recovery from exercise.
● Altarriba-Bartes A, et al. (2020). Injury prevention and recovery strategies in soccer players.
● Wiewelhove T, et al. (2019). Effects of foam rolling: A systematic review and meta-analysis.
● Dupuy O, et al. (2018, meta-analysis). Effect of recovery strategies on performance, immune system, and hormonal responses.
● Walsh NP, et al. (2021). Consensus statement on sleep and recovery in elite athletes.s is a sample paragraph inside of a container block. All blocks in a container block will be contained in the center of the screen. Blocks outside of a container block will be full-width. You can overwrite this message or remove this block and add another block here in its place.
