Post Match Recovery

Eat something with protein immediately, no later than 15 minutes from the end of your match. The sooner you start eating, the better your body can recover.

Stretch your hamstrings, quads, calves, abs, shoulders, glutes, and back. Hold each stretch for 20-30 seconds and cool down slowly, relaxing your muscles.

Take a hot shower as soon as possible, and ideally get a massage. If you can’t get one, then massage your muscles with a foam roller.

Drink lots of water to get hydrated for the next match.

For strained or minor muscle pulls in your next match, applying heat-rub gel can be effective for temporary pain relief.

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