Roller Derby Recovery: After the Bout, Bruises, Sleep and Return After Concussion

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The after-party is winding down and the bruises are coming up: a purple one on the thigh from a hip check, a floor burn on the elbow, legs that feel like concrete from an hour in derby stance. The next morning the stairs are a negotiation, and Tuesday’s practice is only three days away. Roller derby recovery is how you get from that morning back to the track feeling good. This page covers the first hour, food and fluids, sleep, bruises and floor burns, keeping skin and gear clean in a contact sport, rest days, coming back after a concussion, what the research says about recovery tools, and tournament weekends.

General information, not medical advice. Pain that’s sharp, getting worse or not improving is a reason to see a sports medicine doctor, physical therapist or athletic trainer. Back to the roller derby hub.

The first hour after the bout

• Easy laps and stretching if you like. AAOS recommends warm-up exercises after skating as well as before. A research review found an active cool-down does little for next-day soreness or performance, but it may help your heart and breathing settle, and many skaters simply like it.
• Take stock while you unpad. Check wrists, ankles and knees. Swelling, a joint that won’t bear weight or a wrist that hurts to grip are reasons to get checked (see roller derby injuries).
• Head knocks: WFTDA’s guidelines say anyone assessed for a possible concussion shouldn’t be left alone and should be watched for several hours, including overnight, whatever the result. Someone else drives them home.
• Change out of wet gear, put on dry clothes, and start on food and fluids.

Refuel and rehydrate

The ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada position statement gives the numbers sports dietitians use. When you need to refuel fast (a second game tomorrow, practice the next day), aim for about 1.0 to 1.2 g of carbohydrate per kg of body weight per hour for the first four hours, plus 15 to 25 g of protein in the first couple of hours. To rehydrate, drink about 125 to 150% of the fluid you lost (1.25 to 1.5 liters for each kilogram of body weight lost). It also discourages heavy drinking of alcohol after exercise, worth remembering at the after-party.

Real food works: a burrito, a rice bowl with chicken, a turkey sandwich and chocolate milk, pasta with meat sauce. More on our roller derby nutrition page.

Sleep after a late bout

The American Academy of Sleep Medicine recommends 7 or more hours for adults, 8 to 10 hours for teens and 9 to 12 hours for children aged 6 to 12 (junior skaters). Evening bouts and late practices make it harder: research on athletes after night games points to caffeine, alcohol, screens and irregular wake times as things that get in the way. Wind down after the game, skip the late energy drink, and try to keep your wake-up time steady. A tracker can help you see patterns; see our sleep tracker guide.

Bruises, floor burns and sore legs

• Sore legs: muscle soreness usually peaks a day or two after a hard bout, especially early in the season. Easy movement (a walk, an easy bike ride or swim) often feels better than lying still.
• Bruises: part of derby life. A cold pack in the first day can ease the ache; don’t foam roll or massage directly on a fresh bruise. A bruise that keeps growing, a very swollen, tight thigh or a hard lump that gets worse needs a doctor.
• Floor burns and scrapes: the American Academy of Dermatology suggests washing gently with mild soap and water, keeping the wound moist with petroleum jelly and covering it with a bandage changed daily. See a doctor for deep wounds, grit you can’t clean out or signs of infection.
• Sprains: AAOS lists rest, ice, compression and elevation as first aid; then let a professional plan the comeback.

Skin, gear and hygiene in a contact sport

Derby is skin-to-skin. In a study at a flat-track tournament, researchers found that the skin bacteria of opposing teams became more alike over the course of a bout. That’s not a reason to worry, but it is a reason for habits: shower after games, cover open scrapes, air out pads, wash pad liners and wrist guards regularly, and never share mouthguards. WFTDA’s guidelines also say bleeding must be stopped and covered before a skater plays on, a blood-soaked uniform must be changed, and blood on hard gear should be cleaned with a disinfectant.

Rest days and easy days

The American Academy of Pediatrics recommends that young athletes take at least one to two days a week off their main sport. Adults benefit from the same rhythm: after a bout or a hard scrimmage, make the next day easy (walking, swimming, mobility) and put strength work on days that aren’t back to back with hard skating. Ideas in our active recovery day ideas, and the training side of the week on roller derby training.

Coming back after a concussion

WFTDA’s risk guidelines say a skater with signs of concussion can’t return on the day of the injury and comes back under the supervision of a medical or athletic training professional trained in concussion return to play. The guidelines lay out a graduated protocol based on the international concussion consensus:

1. No activity: symptom-limited physical and mental rest.
2. Light aerobic exercise: walking, swimming or a stationary bike, kept easy, no resistance training.
3. Sport-specific: non-contact skating drills, endurance and speed skating.
4. Non-contact training drills: more complex drills, still no contact; progressive strength training may start.
5. Full-contact practice: only after medical clearance.
6. Return to play: normal games.

If symptoms come back at any step, drop back. The consensus text WFTDA quotes says each step generally takes about 24 hours, so the full protocol takes at least a week once you’re symptom-free at rest, and WFTDA notes that guidance varies (the UK’s NHS, for example, advises avoiding contact sports for at least three weeks). Your own doctor or athletic trainer sets your timeline.

Recovery tools: what the research says

None of these replace food, fluids and sleep, but many skaters like them:

• Massage and massage guns: a large review of 99 studies found massage the most effective of the common techniques for reducing soreness and perceived fatigue. A 2026 review of percussive devices found faster recovery of jump performance, but no clear benefit for soreness or maximal strength. A pocket-size gun like the Theragun Mini fits in a skate bag. See best massage guns, and keep it off fresh bruises.
• Foam rolling: many skaters roll quads, glutes and calves after hours in derby stance; a firm roller like the TriggerPoint GRID is a staple. Avoid rolling over bruises.
• Cold water: a meta-analysis found cold-water immersion slightly better than passive rest for soreness, typically at 10 to 15 °C for 10 to 15 minutes. But regular ice baths right after strength training may blunt strength and muscle gains, so many athletes save them for tournaments. Check with a doctor first if you have a heart condition.
• Compression: a meta-analysis found small benefits from compression garments, largest for recovering strength. Compression boots like the Normatec Go are a bigger investment.
• Recovery shoes: after hours in tight skates, a cushioned slide like the OOFOS OOahh feels good. See recovery shoes.

Tournament weekends

• Between games: get out of your skates, put on dry clothes, eat and drink right away, then rest with your legs up.
• Night one: a carb-rich dinner, plenty of fluids, light on alcohol, and as much sleep as the hotel allows.
• Check in honestly with the concussion volunteer about any head knock before warming up for the next game.
• The week after: ease back in, especially if you played a lot of jams.

Trackers can show how your body is handling a heavy week; see roller derby wearables. Bout-day fueling is on our bout day page. Compare soccer recovery for more on tournament weekends.

Roller derby recovery: FAQs

How long does it take to recover from a roller derby bout?

Most skaters feel it for a day or two. Refuel within a few hours, rehydrate, sleep well and make the next day easy. Bruises can take longer to fade; joint pain that doesn’t improve should be checked.

Why are my legs so sore after derby practice?

Derby keeps you in a low, bent-knee stance while you push and absorb hits, which works the quads, glutes and hips hard. Soreness usually peaks a day or two later and fades with easy movement, food and sleep.

How do I treat a floor burn from derby?

The American Academy of Dermatology suggests gently washing with mild soap and water, keeping it moist with petroleum jelly and covering it with a bandage you change daily. See a doctor for deep or dirty wounds or signs of infection.

How long until I can play derby after a concussion?

Never the same day. After symptoms clear, a graduated return typically takes at least a week, with full contact only after medical clearance. Some guidance, like the UK’s NHS, says to avoid contact sports for at least three weeks. Follow your doctor.

Are ice baths good for derby skaters?

They can ease soreness a little, which helps at tournaments. Regular ice baths right after strength training may reduce strength gains, so many athletes save them for busy weeks. Check with a doctor first if you have a heart condition.