What players do after the final whistle matters almost as much as what they do before it. A short routine helps the body recover, keeps small bumps small, and gets players ready for the next practice. This page is general information, not medical advice. When in doubt, talk to a doctor.
Right after the game
Cool downFIRST 10 MIN
Keep moving gently: 5-10 minutes of easy walking or light jogging so the heart rate comes down gradually instead of stopping cold.
StretchNEXT 5-10 MIN
Gentle stretches for the big muscles: calves, quads, hamstrings, hips, and shoulders. Slow and steady, no bouncing.
Drink and snackWITHIN AN HOUR
Water first, then a small snack like fruit, chocolate milk, or a granola bar to start refueling.
The ride home and that evening
- Eat a real meal within a couple of hours: a protein plus carbs, like chicken and rice, pasta, or tacos.
- Keep sipping water through the evening.
- A warm shower or bath helps tired muscles relax.
- Bed on time. Sleep is when the body does most of its repair work, and players may need a little extra after a hard game.
Bumps and bruises
- Tell a parent or coach about every knock, even the small ones. Small problems are easier to fix early.
- For a routine bump or bruise: rest it, and ice it 15-20 minutes at a time with a thin towel between the ice and the skin, a few times through the day.
- Everyday soreness usually likes gentle movement the next day more than lying still all day.
- Head hits are different. Any hit to the head means the player sits out. Read the Player Safety page for what to watch for.
When to tell a coach or see a doctor
Speak up right away for any of these.
The day after
- Light movement: a walk, an easy bike ride, or gentle stretching.
- Keep drinking water through the day.
- One full rest day a week is not slacking. It is how young bodies stay healthy through a whole season.
Questions about a bump, a sore spot, or anything on this page? Reach out through the Contact page or talk to your coach at the next practice.