How To Improve Muscle Recovery With The Badminton Cooldown Routine From Thailand

As a follow-up to my article on the badminton warm-up routine from Thailand, it only makes sense that I share the Thai badminton cooldown routine. Both routines are vital to preventing injury and soreness, with the cooldown routine focusing on recovery and preparing you for the next training session.

So without further ado, let’s jump into this article on how to improve muscle recovery with the badminton cooldown routine from Thailand.

Why Having A Proper Cooldown Routine Is So Important

In my article on the Thailand badminton warm-up, I talked about how one of the most shocking experiences when I went to train at Thailand’s Banthongyord Badminton School was that the players had virtually no injuries despite training six hours a day, six days a week.

A significant factor why Thai players were able to recover so quickly and be ready for intense training sessions every day was their cooldown routine.

A proper cooldown routine will help your muscles recover better when you’re resting, while a poor cooldown routine, or lack of one, will leave you sore for days.

Before I trained in Thailand, I used to get sore a lot. My legs would hurt quite a bit after every training session, and I required a rest day after each training day. This reduced the amount I trained and hence, the amount I could practice.

After my two weeks of training in Thailand, I rarely get sore. I implemented the same routines from the Banthongyord Badminton School in my own training, and it has allowed me to continue training six days a week without any issues.

You probably understand how important having a good cooldown is by now, so let’s talk about the actual routine.

Banthongyord Players And Coaches Love Foam Rolling

Like foam rolling is done at the start of every training session, badminton players at the Banthongyord club also start their cooldown routine with foam rolling.

It’s the same foam rolling routine as the one we do in the warm-up sessions.

First, we start with rolling the calves. After going about ten reps on each leg, we move onto the hamstrings and go about ten reps again. Then it’s the shins, quads, side of your legs, lower back, and upper back.

Doing this at the end of every training session will help reduce muscle soreness significantly and allow you to train much more at high intensities.

Post Training Stretches

In addition to foam rolling, stretching at the end of every training session is very important. The many benefits of stretching are similar to foam rolling.

A good post-workout stretching session will improve blood flow and help your muscles recover faster. This will reduce your soreness and aches, setting you up for your next training session.

I’ve included an infographic below of six common stretches we do after playing badminton. Hold each stretch for about 15-30 seconds.

Badminton Stretches For Cooldown

Bonus: End Of Session Strength Training and Milk

Before we conclude this article, I also want to talk about a routine that’s done at the end of every Banthongyord badminton training session but is not necessarily a part of their cooldown routine.

The first activity that’s done at the end of every badminton session is a strength training routine consisting of squats and occasionally squat jumps.

After finishing all our drills, the coach would get us into two rows and have us do five sets of 20 squats. These squats are generally done pretty slowly. I would say each squat takes about 3 seconds to do.

The second thing I noticed was that every player had a bottle of milk they would sip on during their foam rolling and stretching routines. The reasoning behind drinking milk right after training makes a lot of sense. Your body requires nutrients like protein after exercise to rebuild your muscles, and milk is an excellent source of those nutrients.

Of course, you might have dietary restrictions or things that prevent you from drinking milk, which is fine. Milk is not the crucial thing here; it’s getting the proper nutrients that are the most important.

Any protein shake, soy milk, almond milk, etc., will do the trick.

How To Improve Muscle Recovery With The Thailand Badminton Cooldown Routine

That’s it for my article on how to improve muscle recovery with the badminton the Thailand badminton cooldown routine! I hope you can take away some activities for your sport cooldown routines. Try some of these exercises, and let me know how it goes!

As always, if you have any questions or comments, please don’t hesitate to leave them below, and I’ll get back to you as soon as I can!

52 thoughts on “How To Improve Muscle Recovery With The Badminton Cooldown Routine From Thailand”

  1. I found your article on how to improve muscle recovery with the badminton cooldown routine from Thailand extremely helpful. I’ve been playing badminton for a few years now, and while I’ve been able to improve my gameplay, I’ve always struggled with muscle soreness and recovery after a game. Your tips on how to properly cool down and stretch after a match have definitely made a difference for me.

    The way you explained the different stretches and movements in detail, and how they help with muscle recovery is just. awesome. I’ve tried incorporating some of these exercises into my post-game routine and have noticed a significant improvement in how my muscles feel the day after.

  2. Your explanation of the importance of cooling down after physical activity and how it can help reduce muscle soreness and promote recovery was very informative. I also found your discussion of the traditional Thai cooldown routine to be interesting, particularly the emphasis on stretching and deep breathing.

    Quick question: What are some common mistakes people make when cooling down after playing badminton, and how can these mistakes be avoided to optimize muscle recovery?

    Thank you

    1. The biggest mistakes are the lack of a cooldown routine or getting lazy and not stretching everything you need to stretch. To avoid this, you just have to be more mindful of why you need to have a proper cooldown.

  3. This is great information! I didn’t realize how the foam rolling and drinking milk could impact your pre and post workout. I will definitely try this. This will help many athletes across the world train effectively without a ton of pain. I think every person in the physical fitness industry needs to read this. I will share. Thank you. 

  4. I found your article on how to improve muscle recovery with the badminton cooldown routine from Thailand extremely helpful. I’ve been playing badminton for a few years now, and while I’ve been able to improve my gameplay, I’ve always struggled with muscle soreness and recovery after a game. Your tips on how to properly cool down and stretch after a match have definitely made a difference for me.

    The way you explained the different stretches and movements in detail, and how they help with muscle recovery is just. awesome. I’ve tried incorporating some of these exercises into my post-game routine and have noticed a significant improvement in how my muscles feel the day after.

  5. I have always wondered how the Thai players kept on with such rigorous training without break down for a long period. Now I can appreciate the results of the badminton cooldown routine. You strike the nail on the intake of milk. Protein is good food for our muscles and a sip of milk while you rest is an effective way to feed the muscles

  6. It’s impressive to see how the Banthongyord Badminton School’s cooldown routine has helped prevent injuries and soreness for players who train six days a week.

     The foam rolling and stretching routines are simple yet effective ways to improve muscle recovery. Hearing about the end-of-session strength training routine and drinking milk for muscle rebuilding is interesting. I appreciate the infographic of your six common stretches after playing badminton. 

    I have a question concerning incorporating this cooldown routine into your training. Have you noticed any other benefits from incorporating it?

  7. It’s fascinating to learn how certain movements and stretches can help prevent injuries and promote muscle recovery. Even though I’m not a badminton player, I can see how incorporating some of these cooldown exercises into my own fitness routine could be beneficial. I particularly liked the idea of the “crab walk” stretch, as I often experience tightness in my hips and lower back after a workout.

  8. I found this article on improving muscle recovery with the badminton cooldown routine from Thailand to be very informative and helpful. The author provides clear and concise instructions on how to perform each exercise and explains the benefits of including a cooldown routine in your badminton practice. It’s great to see how different cultures approach sports and fitness, and I appreciate the author sharing this routine with readers. I look forward to incorporating these techniques into my own workout routine and seeing the results!

  9. I liked your article on How to Improve Muscle Recovery with The Badminton Cooldown Routine from Thailand. I used to exercise at a gym a couple of times a week, and until I started a cool-down routine would have very sore legs and arms. I also had to take a day in between each session to rest. Although your cool-down routine might be a little much for me since I’m 70, I think I could modify it and make it work. Thank you so much for the information. It is greatly appreciated.

  10. Well, lately I heard so much about Thailand’s badminton methods but, I have not tried it yet. The part that is interesting for me is that everyone that try it, Loved it. the question is when all people loved it (even coaches) When everyone likes this method, why is it not implemented all over the world?

    1. Thanks for commenting. There are people who do this all over the world, but too often, it is up to the players themselves to figure out their own warm-up routines.

  11. Gregory Marosi

    Dear Get Good at Badminton,

    I came across your website while looking for ways to improve my badminton game and help my muscles recover faster after intense training sessions. Your article on the Badminton Cooldown Routine from Thailand caught my attention, and I must say I am impressed with the content and advice you provided.

    As someone who has experienced muscle soreness and fatigue after playing badminton, I appreciate the thorough explanation of the cooldown routine and how it can help with muscle recovery. The focus on stretching and deep breathing is important for reducing muscle tension and promoting relaxation after a workout.

    I also appreciate the video demonstration of the cooldown routine, which was easy to follow and provided helpful tips on proper technique. The incorporation of foam rolling and massage techniques was especially helpful, as these can help to release tension and improve circulation in the muscles.

    Overall, I found your article to be informative and practical. I believe that any badminton player, from beginners to advanced players, can benefit from the cooldown routine and advice that you provided. Thank you for sharing your expertise and helping us improve our game while also taking care of our bodies.

    Best regards,

  12. pasindu dimanka

    Thank you very much for this valuable detailed post on the thailand badminton cooldown routine. This is really a very important post. I played badminton some time ago. So I know the importance of cooldown routine. I think what you have shown here is very important for those who play badminton today. Keep posting like this. I definitely share this.

  13. So, after reading your article on warming up, I just had to see what you wrote about recovery and I was not disappointed! I am one of those people who used to hardly warm up (not for long anyway) and never cool down. But you have opened my eyes to the importance of taking time to do these well. This would explain my frequent injuries. Thailand’s training is exceptional!

    Thank you for sharing!

  14. After reading your post on the warming up routine that you learnt in Thailand, where you mentioned cooling down, I am very pleased that I came across this post. I normally just end my workout with doing stretching exercise, but will start using the foam roller at the end as well. 

    Although I do not exercise nearly as vigorously or often as you do, I can certainly see the benefits of following a proper cooldown routine. The cooldown routine used by the Banthongyord Badminton School, seems very thorough, and if it can prevent muscle soreness and improve recovery, it is well worth following. 

    1. Absolutely, no matter what level you train at, a proper cooldown routine will always be beneficial. Thank you for commenting!

  15. To be honest I would get sore muscles very often after a tennis session and no matter what I did this didn’t seem to change. I don’t know if I was doing something wrong but I was looking at ways at changing that. Maybe I will try what you say in your article. It may help. I will report back when I have some results. Thank you very much for the sharing!

  16. Very useful and interesting!
    I think that training after an operation or an accident is very important. It can help you recover, so you will be as good as new after a certain period.

    Now there is no hiding the fact that it will be painful or maybe you won’t feel like doing the training. But if you want to have a healthy life without medical problems, you must do physical exercises!

  17. It’s interesting to see how different cultures approach muscle recovery after exercise. This article provides great insight into the Thai Badminton Cooldown Routine and how it can help improve muscle recovery after exercise. It’s fascinating to learn about the different techniques and stretches used in the routine and how they can benefit badminton players and anyone looking to improve recovery after training.
    I’m curious if you have any other tips or advice for badminton players looking to improve muscle recovery through specific exercises or nutrition.

  18. I have to say, I wasn’t quite sure how I would feel when I first started reading your article. But, I can say having read it through twice that this is definitely something I’m going to share with some of my young rugby-playing buddies who keep getting stiff and find it hard to back up quickly after hard games of rugby. I’m sure they will struggle with the milk concept, but I believe in it as a child who was given milk preschool every day as a youngster. The rolling and stretching make sense in any sport where your muscles have been working overtime. Nice article.

  19. As someone who played badminton while in high school, I can appreciate why having a proper cooldown afterward helps. I never thought you needed to take these steps after playing badminton, but I understand why if you’re a regular player in the sport.

    Cooling down is just as important as warming up prior to playing badminton. I really liked the infographic you provided, as I like to see visual examples of how to do it properly.

    Which of the sets do you prefer to do after cooling down? So far, I think foam rolling would work best after playing.

    Overall, I learned quite a few things, especially not thinking about cooling down afterwards. Thank you for sharing these cooldown tips.

  20. Pablo E Reimpell

    Thank you for sharing this informative article on how to improve muscle recovery with the badminton cooldown routine from Thailand. I learned a lot from reading it and I appreciate the detailed instructions and photos. I agree that cooling down is very important for preventing injuries and enhancing performance, but many people don´t pay much attention to this step.

  21. I do not play badminton strenuously enough to need a warm down, but I do need that for my daily run.  I imagine that this routine will work for a run cool down because the legs are the primary muscle used in running as well as in badminton.  I had not thought of the foam roller while cooling down.  I do some stretches after running because my legs tend to tighten up once I stop.  Stretches for me prevents cramping.  Thanks for this simple cool down method.  I will add milk and see what happens.


  22. While the routine seems beneficial for badminton players, I would like to ask the author how long this cool-down routine should take and whether it should be performed immediately after playing or can be done later in the day. Additionally, are there any specific types of badminton players who would benefit more from this routine than others, such as beginners or advanced players?

    In terms of discussion, it is important to note that proper muscle recovery is crucial for preventing injuries and improving overall performance in any sport. It is encouraging to see a badminton-specific cool-down routine that can help players recover more efficiently.

    Overall, the website provides helpful information for badminton players who want to improve their muscle recovery and prevent injuries. However, it is essential to remember that each person’s body is different, and it is crucial to consult with a healthcare professional before starting any new exercise routine.

  23. Thank you for the excellent article one How To Improve Muscle Recovery With The Badminton Cooldown Routine From Thailand Kevin, I was aware of the consequences and resultant performance of both warming up and cooling down when I participated in athletics like football and weight lifting when I was younger. I always thought of the cool down as sort of a reverse warm up or stretch, in other words, transitioning from one activity to another without the harsh contrasts of sudden change.

    I also like the idea you propose of strength training integrated into the end of a practice session but am a bit confused by the consumption of milk at this time. Are there better alternatives considering each serving of milk only contains 8 grams of protein but a whopping 12 grams of sugar?

    1. You can try other things like sugar-free almond milk and whatnot. It’s just a lot easier and cheaper to get milk which is why players in Thailand drink it, and the sugar level is relatively negligible due to the intensity of training. Hope that helps!

  24. Phew! I’m exhausted after visiting your post. I feel like I just did 20 squats. This is very informative and helpful for the practicing badminton player.

    Do a lot of people play badminton? I think it is an Olympic sport, isn’t it? I haven’t played since I was a kid, which was a long time ago. My version wasn’t competitive, it was just my brothers and I trying to keep the bir in the air.

    1. Yes, badminton is actually one of the top three most-played sports due to the number of players in Asia. The sport is definitely growing significantly in popularity around the world as well.

  25. Allison Jenkins

    I love your tips for cooling down after playing badminton. It seems like they are tips I can use after other form of exercise as I like to do strenth training, hiking, swimming, etc. I think my most favorite part and something I never heard was to sip on milk while foam rolling. What a good idea to get those nutrients back into your body right away!

    I look forward to reading about more tips in the future. Makes me want to set up our badminton net again!

  26. Before reading your article, the concept of a cooldown routine never really occurred to me, even though I’ve played badminton just for fun. But after reading your article, I can see how a proper cool-down routine can be advantageous. 

    I’m curious to know what specific benefits you observed from your cooldown routine and what differences you noticed in the other badminton players.

    1. The most obvious and greatest benefit is reducing muscle soreness. Having a good cooldown routine is what allows pro players to train at high intensities day after day without injury.

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