Whether you’re gearing up for netball, footy, running, or any other sport, staying injury-free is key to a successful season. As physiotherapists, we see many preventable injuries that can sideline athletes for weeks—or even months. The good news? With the right preparation and habits, you can significantly lower your risk of injury and keep performing at your best.
1. Warm Up and Cool Down Properly
A proper warm-up prepares your muscles, joints, and nervous system for the demands of your sport. A good warm-up should include:
Dynamic stretching – Movements like lunges, arm circles, and leg swings to improve mobility.
Gradual intensity build-up – Start slow and gradually increase effort to prepare your body for the training session or game.
Sport-specific drills – If you’re playing netball, include quick changes of direction. If you’re running, incorporate strides or high knees.
Cooling down after training or a game is just as important. Light stretching and gentle movement can help reduce muscle tightness, prevent stiffness, and support recovery.
2. Build Strength and Conditioning
Strong muscles provide better support for your joints, reducing strain and lowering your risk of injuries like sprains, strains, and tears. A well-rounded strength and conditioning program should include:
Strength training – Exercises such as squats, deadlifts, and resistance band work to build muscle strength and power. Target muscle groups specific to your sport!
Agility and balance training – Especially important for sports with quick directional changes, such as netball and soccer.
Flexibility and mobility work – Targeted stretching and mobility can improve movement efficiency and prevent stiffness.
3. Prioritise Recovery
Recovery is when your body repairs and strengthens itself. Without proper recovery, you’re at higher risk of overuse injuries like tendinopathies or stress fractures. Make sure to:
Get enough sleep – This is when muscle repair and growth happens.
Stay hydrated – Dehydration can increase the risk of muscle cramps and fatigue.
Re-fuel – Protein and carbohydrates help rebuild muscle and replenish energy stores.
Include active recovery days – Light activities like walking, swimming, or stretching can help reduce muscle soreness and keep you moving.
4. Listen to Your Body
Pain is your body’s way of telling you something isn’t right. Common early warning signs of injury include:
- Persistent aches or tightness in muscles or joints.
- Pain that worsens with activity.
- Swelling or reduced range of motion.
Ignoring these signs and continuing to play through pain can lead to more serious injuries! If something doesn’t feel right, rest and seek professional advice before it gets worse.
5. Get a Professional Assessment
Every athlete moves differently, and individual biomechanics play a considerable role in injury risk. A physiotherapist can assess your movement patterns, identify any weaknesses or imbalances, and provide:
- Personalised injury prevention programs tailored to your sport and body.
- Hands-on treatment such as manual therapy, dry needling, or taping to manage pain and improve function.
- Rehabilitation exercises to strengthen weak areas and correct movement issues before they cause an injury.
At Gen Health, our experienced physiotherapists work with athletes of all levels to prevent injuries and keep them performing at their best.
Want to Stay Injury-Free This Season?
If you want to improve your performance and reduce injury risk, book an appointment with our physiotherapy team at Gen Health. Whether you’re recovering from an injury or looking for ways to stay strong and mobile, we’re here to help!
