For Sunday league and 5-a-side players
Play on Sunday.
Walk fine on Monday.
For sore knees, tired legs and Monday mornings
“Honest recovery tips and cheap gear (€10–€40) from a player who got injured himself.”
What is Sunday League Survival Kit?
Recovery advice for the players nobody writes for.
Sunday League Survival Kit is an independent recovery guide for amateur footballers aged 25 to 45: people who play once a week for fun, work a normal job, and feel every match the next day. Most football content is written for professionals or youth players. This site is written for everyone in between.
- Honest gear reviews. Foam rollers, knee sleeves, recovery drinks and more, compared for casual players and realistic budgets.
- Recovery that fits real life. Simple routines that work around a job, a family and a busy week.
- Know the warning signs. Clear guidance on when soreness is normal and when it’s time to rest or see a professional.
Every recommendation comes from someone who played, got injured and had to stop. The site is reader-supported: some links earn a small commission, at no extra cost to you.
Start here
Where does it hurt?
Pick your problem. I’ll show you what actually helps.
My top picks
The Monday Morning Kit
The three things I’d buy first if I was starting again.
Foam roller
Firm enough to work out tight calves and hamstrings, small enough to fit in your kit bag.
From €14
Knee sleeve
Light compression that keeps your knee warm and supported without limiting movement.
From €14
Electrolyte drink
Replaces the salts you sweat out, so you recover faster than with water alone.
From €15
Prices checked October 2026 and may change. Links to Bol.com are affiliate links: I earn a small commission at no extra cost to you.
Ninety minutes on Sunday.
No regrets on Monday.
Free game plan
Your 48-hour recovery plan
01
Final whistle
Walk and stretch for ten minutes. Drink water or an electrolyte drink straight away.
02
Sunday night
Foam roll your legs for ten minutes. Get a proper night’s sleep.
03
Monday
Keep moving. A short walk beats sitting at your desk all day.
04
Tuesday
Still sharp pain or swelling? That’s not normal soreness. Rest and see a physio.
On the pitch
Life in Sunday league
Cold mornings, muddy pitches, and the mates who keep you coming back every week. This is what we’re all trying to stay fit for.
Meet the founder
I stopped playing because nobody told me how to look after my body.
This site is what I wish I’d had.
I played Sunday league for years, until an injury I kept ignoring forced me to stop. Now I share the honest recovery advice and gear I wish someone had shown me.
From the blog
