After the game: a simple recovery routine for community footy

Most community footballers finish a game, pull the boots off and get on with the rest of the weekend. Recovery does not need to be complicated to be useful — it mostly comes down to a few habits repeated in the same order each week.

At the ground

• Keep moving for a few minutes rather than stopping dead — an easy walk or light jog around the boundary.
• Drink to thirst and keep drinking through the afternoon, especially on warm days.
• Eat something with carbohydrate and protein reasonably soon after the final siren.
• Change out of wet or muddy gear before the drive home.

That night

Sleep is the part of recovery with the least glamour and the most upside. A regular bedtime after a night game does more for how you feel on Sunday than anything else on this list.

• Ten minutes of easy stretching or mobility before bed if you feel tight.
• A warm shower, then a cooler, dark room.
• Go easy on late-night alcohol if you want to train mid-week.

The day after

Gentle movement usually beats full rest for general stiffness — a walk, a swim, an easy bike ride, or some light mobility work. Keep it comfortable, not another session.

During the week

1. Monday: easy movement and mobility.
2. Mid-week: training as normal, plus whatever mobility you actually enjoy doing.
3. Late week: lighter loads and a decent night's sleep before game day.

Soreness that lingers, worsens, or comes with swelling, instability or sharp pain is a reason to see a qualified health professional rather than push through.