Physical and mental recovery for female footballers: considerations and approaches for better practice

Increased physiological demands in elite women’s football coupled with growing demands on and off the field of play have inevitably placed more pressure on players. Recovery therefore plays a critical role in sustaining health and maintaining high performance for training and readiness to compete. Recovery strategies start with the fundamental need for adequate sleep quality and duration, and nutrition. When these are in place, recovery could be further augmented with additional recovery techniques. Where there is a priority to maximise an adaptative response, there is an argument to withhold additional recovery strategies to maximise the adaptation stimulus. Conversely, when rapid recovery is desired for an imminent match, or in a tournament setting, the application of recovery strategies must be prioritised. This article discusses the approaches that should be considered to support physical and mental recovery and regeneration strategies in the context of women’s football. Whilst most recovery research is based on studies of male athletes, there is also work that exclusively focusses on female individuals; this article highlights the potential applicability of this collective work and specific considerations for female football players and offers practical recommendations. Although far from complete, there is emerging evidence of an interplay between cyclical variations of reproductive hormones, associated menstrual cycle/hormonal contraception symptoms and recovery/adaptation. Whilst there is an expected individual variability in menstrual cycle and symptoms, these additional female-specific considerations might contribute to the total stress and recovery needs of the individual athlete. Exploring the role of recovery strategies in support of training and competition for female football players represents an exciting area for future research.