Corporate cricket leagues, football tournaments, relay races and sports days bring teams together. But many participants play only occasionally, and sudden bursts of sprinting, twisting and jumping can lead to muscle strains and sprains. A little planning goes a long way.

01For organisers

Before the event

  • Share a short health reminder: participants with heart conditions, recent surgery or current injuries should seek medical advice before playing.
  • Encourage a few weeks of light preparation – walking, jogging and simple strength exercises.
  • Check the venue for uneven ground, poor lighting and slippery surfaces.
  • Arrange appropriate first aid and emergency medical cover for the size of the event.
  • Schedule matches to avoid the hottest part of the day where possible.

On the day

  • Build in a structured warm-up before play.
  • Provide plenty of drinking water and shaded rest areas.
  • Allow substitutions so players can pace themselves.
  • Have a clear plan for reporting and managing injuries.

02For participants

Warm up properly

Spend 10 to 15 minutes on a dynamic warm-up: light jogging, leg swings, lunges, arm circles and short accelerations. Gradually increase intensity rather than starting at full speed.

Know your limits

If you haven’t sprinted in years, avoid going flat-out in the first few minutes. Many hamstring strains happen during sudden accelerations by players who aren’t used to them.

Hydrate and fuel

Drink water regularly, especially outdoors in hot and humid conditions.

Cool down and recover

Walk and stretch gently after playing. Next-day stiffness is common after unaccustomed activity; gentle movement usually helps.

When to seek medical help

Stop playing and seek medical help for chest pain, severe breathlessness, dizziness or fainting, any head injury with concussion symptoms, or injuries with suspected fracture or inability to bear weight.

03After the event

Encourage anyone with an injury that isn’t improving after a few days to seek assessment. Early advice can help prevent a minor strain from becoming a long-term problem.

04How physiotherapy support can help

Physiotherapists can deliver pre-event education, lead warm-ups and provide guidance on common musculoskeletal complaints. This complements – but does not replace – first aid and emergency medical services.

Every body recovers differently.

For advice about your own symptoms, book an assessment at our New Panvel clinic.

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This article is for general education and does not replace personal medical advice. If you have symptoms, please consult a qualified healthcare professional. See our medical disclaimer.