Girl, did you just come from one of the most competitive soccer games yesterday? Maybe it was that intense home derby everyone was talking about? Your legs probably feel like jelly right now, and I totally get it.
But how are you planning to recover from such a soccer game day? Because let me be honest with you. After playing 90 minutes or even 45+ minutes, your muscles need to relax after such a game. Because, like we’ve heard many professional female footballers, such as Millie Bright, say, soccer players aren’t machines—and I’m taking the literal meaning of that.
You aren’t a machine either, so after such a competitive match, let’s take a break and recover for our next game. The question is: How do you recover from a soccer game day, especially as a female soccer player?
I’m about to walk you through everything you need to know about bouncing back after leaving it all on the field. So grab your water bottle and let’s dive into making sure you’re ready to crush it in your next match.
How to Recover from a Soccer Game Day as a Female Soccer Player
Here are ways to recover from a soccer game day as a female soccer player, from what to eat and drink to how to treat those tired muscles and even how to get your mind right again.
Let’s kick it off!
Recovery Fundamentals
Alright, so you’ve just played your heart out for 90 minutes. Your jersey’s soaked, your legs are heavy, and all you want to do is collapse on the couch. But hold up! What you do in the next few hours after coming from an intense soccer game can make or break how you feel tomorrow.
Let’s talk about those soccer game day recovery fundamentals that every female soccer player needs to know.
1. Rehydrate Immediately
First things first, girl—grab that water bottle. You’ve just lost a ton of fluid through sweat, and your body is basically begging you to replace it. I’m telling you to drink water like it’s your job. Because right now, it kind of is.
“But I’m not even thirsty,” you might be thinking. Trust me, your body needs it whether you feel thirsty or not. During an intense soccer match, you can lose anywhere from 1-2 liters of sweat per hour.
That’s a lot! And it’s not just water—you’re losing electrolytes too.
So here’s what you need to do: within 15 minutes of the final whistle, start sipping. Aim to drink about 1.5 times the amount of fluid you lost. How do you know how much you lost? Try weighing yourself before and after a game sometime—each pound lost represents about 16 ounces of fluid.
Mix it up with sports drinks that contain electrolytes, especially sodium and potassium. These minerals help your body hold onto the water and distribute it where it’s needed most. Your muscles will thank you tomorrow when they’re not screaming in cramp language.
2. Refuel Properly
Now let’s talk about food because after such an intense girls’ soccer game, your energy stores are totally depleted right now. Your muscles have burned through their glycogen (stored carbs), and they’re basically sending SOS signals to your brain.
Within 30 minutes of finishing your game, get something in your stomach. This 30-minute window is golden—your body is primed to absorb nutrients and start the recovery process. A snack with a 3:1 ratio of carbs to protein is perfect. Think a banana with peanut butter, a smoothie with fruit and Greek yogurt, or chocolate milk (yes, seriously—it’s got the perfect recovery ratio).
Then, within 2 hours, have a proper meal. Include complex carbs like brown rice, quinoa, or sweet potatoes along with lean protein like chicken, fish, or tofu. Don’t forget to add some veggies for those antioxidants that help fight inflammation.
Remember, skipping this refueling step is like trying to drive your car with an empty gas tank. You might make it a little way down the road, but eventually, you’re going to break down. Do you feel me?
3. Cool Down Gently
I know you’re exhausted. I know the bench or the grass is calling your name. But before you completely collapse, take 10-15 minutes to cool down properly. Your future self will be so grateful, I promise.
A proper cool-down helps your body transition from beast mode back to normal mode. It helps flush out lactate (that stuff that makes your muscles burn, as you say, lactate is not the culprit though), reduces muscle stiffness, and starts the recovery process.
Keep your cool down simple. Light jogging or walking for 5-10 minutes, followed by gentle stretching. Focus on the major muscle groups you’ve been using—calves, hamstrings, quads, and hip flexors. Hold each stretch for 30 seconds without bouncing. This isn’t the time for intense stretching—just easy, relaxing moves to help your muscles chill out.
Trust me, taking these few minutes now could save you hours of hobbling around tomorrow.
3. Prioritize Sleep
Another way to recover from a soccer game day is to prioritize sleep. Here’s where the magic happens, soccer babes. Sleep isn’t just nice to have—it’s essential for soccer game day recovery. When you sleep, your body releases growth hormone, which repairs damaged tissues and builds stronger muscles.
After game day, aim for 8-10 hours of quality sleep. Yes, I said 10 hours. Professional female soccer players like Sam Kerr and Alex Morgan regularly get this much sleep, especially after matches.
Here’s how to set yourself up for sleep success after an intense women’s soccer game. Make your room cool and dark, put away those screens at least 30 minutes before bed (that Instagram recap of the game can wait), and try to stick to a consistent sleep schedule even after away games.
If you’re struggling to wind down after the adrenaline of competition, try some gentle yoga, deep breathing, or listening to a sleep meditation. Your body does its best healing work when you’re unconscious, so give it plenty of time to work its magic.
4. Monitor Recovery
Last but definitely not least on how to recover from a soccer game day, pay attention to how your body is responding. Recovery isn’t one-size-fits-all, and what works for your teammate might not work for you.
Keep a simple recovery journal where you rate your fatigue, muscle soreness, and overall energy levels on a scale of 1-10. Notice patterns—maybe you recover faster when you do a certain post-game routine, or perhaps you need extra sleep after night games.
Many female soccer players use technology to help with this: heart rate variability monitors, sleep trackers, or even simple apps can help you understand your body’s recovery needs better.
Remember, recovery is just as important as training. It’s not being lazy—it’s being smart about your performance.
Now, how do you recover from a soccer game day nutrition-wise?
Nutritional Recovery
Alright, let’s dig deeper into what should be on your plate after that intense 90-minute battle on the field. Food isn’t just fuel—it’s literally the building blocks your body needs to repair itself and come back stronger. And when it comes to soccer recovery, especially for female athletes, timing is everything.
5. Time Protein Intake
So you’ve heard about the “anabolic window,” right? That magical time when your muscles are sponges ready to soak up all the protein you give them. For real, though, getting protein into your system within 30-45 minutes after your game is crucial.
As a female soccer player, aim for about 20-25 grams of high-quality protein post-game. This could look like a chicken breast, a couple of eggs, a scoop of protein powder in your smoothie, or Greek yogurt with some nuts.
Why is this so important for us girls specifically? Female athletes often struggle with getting enough protein throughout the day, which can impact everything from recovery to bone health. Plus, protein helps repair those micro-tears in your muscles that happened when you were sprinting down the wing or battling for those perfect soccer headers.
Don’t forget that your body can only absorb about 20-30 grams of protein at once, so spreading your intake throughout the day after your game is smarter than having one massive protein feast.
6. Replenish Carbs Quickly
Let’s be clear about something—carbs are NOT the enemy. After a soccer match, your glycogen stores (stored carbohydrates in your muscles) are seriously depleted. You need to refill these tanks, and fast.
Within the first hour post-game, aim for about 1-1.2 grams of carbs per kilogram of your body weight. So if you weigh 60kg (132 lbs), you’re looking at about 60-72 grams of carbs. This could be a bagel with honey, a large banana, and some dried fruit, or a bowl of pasta.
The quicker you replace these glycogen stores, the faster your recovery. And if you have another game coming up soon (hello, tournament weekends!), this becomes even more critical. Studies have shown that female athletes who replenish carbs quickly recover faster and maintain better performance in subsequent games.
Don’t worry about the “carbs make you gain weight” myth. When you’re actively playing soccer, your body is using these carbs exactly as it should—to fuel your performance and recovery.
7. Drink Strategically
Water is great, but after a game, you need more than just plain H2O. When you sweat (and we know soccer players sweat A LOT), you’re losing electrolytes like sodium, potassium, calcium, and magnesium. These minerals are essential for proper muscle function, and if you’re deficient, hello, muscle cramps!
Sports drinks aren’t just colorful sugar water—they serve a purpose after intense exercise. Look for drinks that contain about 6-8% carbohydrate concentration and electrolytes. You can also make your own by adding a pinch of salt and a squeeze of lemon to water, along with a little honey or maple syrup.
For female soccer players specifically, replacing electrolytes can help prevent menstrual cramps from compounding with muscle cramps—because honestly, who needs that double whammy?
Aim to drink about 16-24 ounces of fluid for every pound of body weight lost during the game. And keep sipping throughout the evening, not just immediately after the match.
8. Eat Anti-Inflammatories
After 90 minutes of running, jumping, changing direction, and maybe taking a few knocks, your body is dealing with inflammation. While some inflammation is a natural part of the recovery process, too much can slow you down.
This is where food becomes your medicine and helps you recover from a soccer game day.
Focus on naturally anti-inflammatory foods like;
- Berries (strawberries, blueberries, cherries)
- Fatty fish (salmon, mackerel)
- Nuts and seeds (especially walnuts and flaxseeds)
- Colorful vegetables (the more colors, the better!)
- Turmeric and ginger
Try adding tart cherry juice to your recovery routine just the USWNT do. Studies with female athletes have shown that it can reduce muscle soreness and improve recovery time. A smoothie with tart cherry juice, Greek yogurt, a banana, and some berries makes an awesome post-game snack that fights inflammation while delivering protein and carbs.
Equally important here is what to avoid. Highly processed foods, excessive sugar, and alcohol can all increase inflammation and slow your recovery. I know that post-game celebrations are tempting, but maybe save the pizza and beer for after the season.
9. Plan Recovery Meals
Let’s get practical—when you’re exhausted after a game, the last thing you want to do is spend hours in the kitchen. This is why meal prep is your best friend.
Before game day, prepare some easy-to-grab recovery meals and snacks. Cook a batch of protein-rich meals like chicken and rice bowls or quinoa salads that you can quickly reheat. Prep smoothie ingredients in freezer bags so you can just dump them in the blender. Hard-boil some eggs for quick protein.
If you’re traveling for away games, pack a cooler with recovery foods. Don’t rely on fast food or whatever happens to be available at the venue. Your body deserves better fuel than that.
Remember that recovery nutrition continues beyond just the post-game meal. Your body is repairing itself for up to 48 hours after intense exercise, so keep focusing on quality protein, complex carbs, and anti-inflammatory foods for the next couple of days.
That’s on food. How do you physically recover from a soccer game day? Here are techniques for the same.
Physical Techniques
Now let’s talk about what to DO with that tired body of yours to help recover from a soccer game day. Because trust me, just collapsing on the couch for the rest of the day isn’t the optimal recovery strategy (though I totally get the temptation).
Here are physical techniques that’ll help you recover from a soccer game day, that make the difference between bouncing back quickly and hobbling around for days.
10. Stretch Strategically
I’m going to be straight with you—that quick team stretch circle after the game isn’t enough. Not even close. But proper stretching can be a game-changer for your recovery.
Focus on static stretching after your cool-down, holding each position for at least 30 seconds. Pay special attention to the soccer power muscles (hamstrings, quads, hip flexors, calves, and lower back). These areas take a beating during a match and need some extra love afterward.
For female soccer players specifically, our wider hips can create different muscle tensions than our male counterparts, so stretching the IT band and piriformis (deep glute muscle) is super important to prevent knee and hip issues.
Don’t forget about your upper body, too! Your shoulders and back work hard during throw-ins, corner kicks, and shielding the ball. A full-body approach to stretching will have you feeling better all over.
Pro tip: Try some gentle yoga poses like child’s pose, downward dog, and pigeon pose to release tension in multiple muscle groups at once. Even 10-15 minutes can make a huge difference in how you feel the next day.
11. Try Ice Baths
I know, I know—they’re absolutely brutal. But there’s a reason why pro-female soccer players like Lucy Bronze and Megan Rapinoe swear by ice baths. The cold therapy reduces inflammation and muscle soreness, helping you recover faster.
You don’t need anything fancy. A bathtub filled with cold water and some ice will do the trick. Aim for water temperature between 50-59°F (10-15°C) and stay in for about 10-15 minutes. If that sounds like torture, start with just 5 minutes and work your way up.
Can’t handle a full ice bath? Try contrast therapy instead. Alternate between hot and cold water. Maybe a warm shower followed by a cold one, repeating a few times, and always ending on cold.
Some research suggests that ice baths may be most effective when used after particularly intense matches or during tournament play when you have multiple games in a short period. For regular season games, you might not need to freeze yourself every time.
12. Wear Compression Gear
This isn’t just about looking like a pro—compression clothing helps your recovery after an intense female soccer game. Tight-fitting compression garments like socks, tights, or sleeves improve blood circulation, which helps remove waste products from your muscles and reduces swelling.
Many female soccer players sleep in compression tights after games to maximize recovery while they rest. Studies have shown that wearing compression gear for at least 3-4 hours post-exercise can significantly reduce muscle soreness the next day.
If you’ve never tried compression gear before, start with compression socks. Tight socks are game-changers for tired calves and can help prevent that heavy-leg feeling the morning after.
The key is getting the right fit—too loose and you won’t get the benefits, too tight and you’ll be uncomfortable. Many sports brands now make women-specific compression gear that accounts for our different body shapes, so find what works for you.
13. Roll Muscles Thoroughly
Foam rolling—it hurts so good, in a good way. It’s among the best ways to recover from a soccer game day. This self-massage technique, also called self-myofascial release, helps break up knots in your muscles and fascia (the connective tissue around your muscles).
After a game, spend about 10-15 minutes with your foam roller or massage ball. Focus on the major muscle groups, but pay extra attention to any spots that feel particularly tight or tender. Roll slowly over each area about 10-15 times, pausing on the tender spots (breathe through the pain).
Areas that often need extra attention for female soccer players include the IT band (outside of the thigh), quads, calves, and the arches of your feet. A tennis ball works great for those smaller areas, like your feet.
If you’re serious about recovery, consider investing in different density foam rollers or even a massage gun. These tools can target deeper tissues and provide more specific relief.
14. Move Lightly Afterward
I know your couch is calling your name after a tough match, but complete rest isn’t always best. Active recovery—a low-intensity movement that gets your blood flowing without stressing your muscles—can speed up your recovery process.
The day after your game, try something gentle like;
- A light 20-30 minute walk
- Easy swimming or water jogging
- Gentle cycling on a stationary bike
- A relaxed yoga session
The keyword here is LIGHT. We’re talking 30-40% of your maximum effort—just enough to increase blood flow to your muscles without creating more damage.
Active recovery helps clear metabolic waste from your muscles and delivers fresh oxygen and nutrients to help them repair. Plus, it keeps you from stiffening up completely, which can make that next training session even harder.
Many professional female soccer teams schedule mandatory active recovery sessions the day after games. If it works for the pro soccer girls, it can work for you too.
Let’s switch gears now because recovering from a soccer game day isn’t just about your body—it’s about your mind too.
Mental Recovery
That mental fatigue after making split-second decisions for 90 minutes? It’s real, and it needs addressing just as much as your sore muscles do. Mental recovery is often overlooked, but it’s crucial, especially for female athletes who often juggle multiple responsibilities alongside their soccer careers.
How do you do your mental recovery after an intense game day, soccer ladies?
15. Analyze Performance Briefly
After the final whistle, it’s tempting to replay every missed shot, bad pass, or defensive error in your head on repeat. But obsessing over your performance can drain you mentally and emotionally.
Give yourself permission to analyze your game, but set a time limit. Spend 15-20 minutes reflecting on what went well and what you could improve. Write it down if that helps. Then, close your notebook and move on.
Many female soccer professionals like to use the “3 Good, 1 Better” approach: identify three things you did well in the match and one area where you can improve next time. This keeps the focus positive while still acknowledging room for growth.
Remember that even the best players in the world make mistakes. Christine Sinclair, Marta, and Alex Morgan name them. They all have bad games sometimes. What makes them champions is their ability to learn from those games without dwelling on them.
16. Set Mental Boundaries
In today’s social media world, everyone has an opinion about your performance, and they’re all too happy to share it. After a game, step away from that noise.
Set a boundary around how much post-game commentary you expose yourself to. Maybe that means staying off social media for the evening or politely telling well-meaning family members that you’d prefer to discuss the game tomorrow.
This is especially important after tough losses or personal mistakes. Your mental recovery needs space and protection from external judgments and opinions.
For female soccer players, especially, commentary can sometimes focus unfairly on appearance or emotional reactions rather than performance. Don’t let these external voices take up valuable mental space during your recovery time.
17. Visualize Success Regularly
While your body is recovering, your mind can still be strengthening neural pathways for better performance. Visualization is a powerful tool used by elite female soccer players worldwide.
Spend 5-10 minutes visualizing successful plays from your game. Then, if there were moments where things didn’t go as planned, visualize yourself executing those plays successfully next time.
Make these visualizations as detailed as possible. Feel the ball at your feet, hear the sounds around you, and sense the movements of your body. The more vivid the visualization, the more your brain treats it like actual practice.
Research shows that visualization activates many of the same neural pathways as physical practice. So while your muscles are recovering, you can still be improving your game mentally.
18. Join Team Debriefs
Recovery from a soccer-intense game doesn’t have to be a solo journey. Participate in a structured team debrief. It’ll help you process the game more objectively and share the mental load.
Many successful women’s soccer teams hold short, focused debrief sessions either immediately after the game or the following day. These sessions distribute the responsibility for analysis and improvement across the whole team rather than having each player carry it alone.
A good debrief focuses primarily on processes rather than outcomes. Instead of just discussing the final score, talk about what tactical approaches worked, which combinations of players connected well, and what adjustments made a difference.
Just make sure these sessions stay positive and solution-focused. The goal is to leave feeling energized and clear-headed, not more weighed down.
19. Practice Mindfulness Daily
After the intensity and adrenaline of a competitive soccer match, your nervous system needs time to regulate. Mindfulness practices can help you return to a balanced state more quickly.
Even just 5-10 minutes of focused breathing, meditation, or body scanning can reduce stress hormones like cortisol which can interfere with recovery. Apps like Headspace and Calm offer athlete-specific meditations that can guide you through this process.
Many female soccer stars like the USA’s Rose Lavelle have spoken about incorporating mindfulness into their recovery routines. It helps them stay present rather than ruminating on the past game or worrying about the next one.
Mindfulness doesn’t have to be complicated. It could be as simple as focusing on your breath for 5 minutes, taking a mindful walk where you notice your surroundings, or doing a body scan where you consciously relax each muscle group from head to toe.
And our last category on ways to recover from a soccer game day it’s injury prevention. Yeah, this one can end your young career, ask Emma Hayes, current United States Women’s National Team (USWNT) head coach.
So, now let’s talk about keeping your body in one piece for the long haul.
Injury Prevention
The best ability is availability, right? Injury prevention isn’t separate from recovery—it’s an essential part of recovery from a soccer game day. And for female soccer players, who statistically face higher risks of certain injuries (hello, ACL tears), this section is crucial.
20. Address Small Issues
You know that little twinge in your hamstring? That slight soreness in your knee? Don’t ignore it! Small issues can quickly become big problems if you don’t address them early.
After a game, do a quick body scan and note any areas that feel “off” or uncomfortable. Rate pain on a scale of 1-10 and anything that’s consistently above a 3 deserves attention.
For minor soreness or tightness, self-care might be enough. I’m talking about targeted stretching, foam rolling, or extra ice. But if something feels different than your usual post-game soreness, it’s worth consulting with a trainer or physical therapist.
Female soccer players are often socialized to “tough it out” or not complain about pain. Reject that mindset. Being proactive about your body’s signals isn’t weak—it’s smart and professional.
21. Recognize Warning Signs
There’s a difference between normal post-game soreness and potential injury. Please learn to distinguish between the two to save yourself weeks or months on the sidelines.
Here are warning signs that something might be more than just soreness.
- Pain that gets worse, not better, over 72 hours
- Sharp or stabbing pain rather than dull aches
- Pain that wakes you up at night
- Swelling or bruising
- Limited range of motion
- Pain that changes your gait or movement patterns
As a female athlete, you need to be particularly vigilant about symptoms like unusual fatigue, recurring injuries, or stress fractures, as these can be signs of RED-S (Relative Energy Deficiency in Sport), which affects female athletes disproportionately.
Trust your instincts. You know your body better than anyone. If something feels wrong, it probably is.
22. Seek Treatment Early
If you do identify a potential issue, don’t wait to get help. Early intervention can be the difference between a minor setback and a season-ending injury.
Most minor injuries respond well to the R.I.C.E. protocol (Rest, Ice, Compression, Elevation) in the first 48-72 hours. But if symptoms persist beyond that, it’s time to consult a professional.
Many female soccer players work with physical therapists who specialize in women’s sports medicine, as they understand the unique biomechanics and injury patterns that affect female athletes. If possible, find a provider who has experience working with soccer players specifically.
Hey, seeking help isn’t a sign of weakness—it’s a sign that you’re serious about your sport and your longevity in it. The world’s top female soccer players all have medical teams they trust and consult regularly.
23. Modify Training Appropriately
The days following a game are not the time to push through additional high-intensity training. Modify your training based on how your body is responding and recovering.
If you’re experiencing fatigue or minor soreness, do this.
- Reduce intensity (lower heart rate zones)
- Decrease volume (shorter sessions)
- Focus on technique rather than physicality
- Emphasize recovery activities like stretching or swimming
For female soccer players, it’s also worth considering where you are in your menstrual cycle, as this can affect recovery rates and injury susceptibility. Some research suggests that women may be more prone to certain injuries during specific phases of their cycle.
Listen to feedback from coaches and trainers, but remember that ultimately, you are the authority on how your body feels. Advocate for yourself if you need more recovery time.
24. Track Recovery Patterns
Start keeping a recovery journal to identify patterns in how your body responds to games and subsequent training. This information is gold for preventing future injuries.
Track metrics like;
- Sleep quality and quantity
- Perceived exertion during the game
- Areas of soreness (and how long they last)
- Recovery strategies you used
- How you felt in the previous training session
Over time, you’ll start to notice patterns. Maybe you need extra recovery after playing on turf, or perhaps your knees feel better when you ice immediately versus waiting until you get home.
Many female soccer players use apps or wearable technology to help track these metrics objectively. Tools like heart rate variability monitors can give you insights into your nervous system recovery, while sleep trackers can help you optimize your rest.
Remember that prevention is always better than cure. Investing time in recovery now saves you from lengthy rehabilitation later.
Final Whistle
Alright, soccer girl, we’ve talked about a LOT of ways to recover from a soccer game day. We covered what to eat, what to drink, and how to help your body and mind feel better after playing hard.
Recovery isn’t just one thing. It’s many small things that help you bounce back faster. And it’s not optional! To recover from a soccer game day properly is super important if you want to keep getting better as a player.
Look at the best female soccer players you pay to watch. Sam Kerr, Lucy Bronze, and Trinity Rodman don’t just train hard. They also make sure they recover smartly after games. That’s a big reason why they’re so good.
Try these tips on how to recover from a soccer game after your next game and see how much better you feel at your next practice or match. Your future self, the one who’s still running fast when everyone else is tired in the last minutes of the game, will be so grateful.
When you recover from a soccer game day like a pro, you’ll play like one too. Trust me on that.
