With the festive season ending and seasons kicking off again, many of us are excited to return to team sports. Whether it’s football, netball, basketball, soccer or social mixed sports, getting back out on the field or court can feel motivating, social and rewarding.
However, after a period of reduced training, injury, or simply time away from structured sport, your body may not be ready to jump straight back into full-intensity sessions. A sudden increase in running, jumping, change of direction and contact can place significant stress on your muscles, joints and connective tissues.
As osteopaths, we often see injuries that occur in the first few weeks of a new season. The good news is that with the right preparation and gradual progression, many of these injuries are preventable.
Common Injuries We See and Why:
Muscle strains:
Often occur when returning to sprinting and explosive movements without adequate strength or conditioning.
Ankle sprains:
Common in sports involving jumping, landing and rapid change of direction, particularly if balance and proprioception haven’t been retrained.
Knee pain:
A sudden increase in running load, pivoting and decelerating can aggravate structures around the knee, especially if strength and control are reduced.
Shoulder and upper body injuries:
More common in contact sports or sports involving overhead movement, particularly if strength and stability have declined during the off-season.
Lower back tightness or pain:
Often linked to reduced core and hip strength, combined with rotational and impact forces during sport.
Tips For Injury Prevention:
Don’t do too much too soon
Gradually increase training intensity, duration and frequency. Your tissues need time to adapt to load.
Strength before speed
Ensure you have rebuilt foundational strength, particularly through the hips, knees, calves and core before returning to maximal sprinting or jumping.
Warm up properly
Include dynamic mobility, activation exercises and sport-specific drills before training or games.
Prioritise recovery
Rest days, adequate sleep and hydration all play a key role in reducing injury risk.
Address niggles early
Small aches and tightness can quickly escalate when load increases. Early management can prevent time on the sidelines.
Cross-train if needed
If you are returning from injury, incorporating gym-based strengthening and controlled conditioning can help bridge the gap back to full sport.
How We Can Help:
Individualised assessment
We assess strength, mobility, control and biomechanics to identify areas that may increase injury risk.
Load management guidance
We can help plan a graded return to training and competition to avoid overload.
Hands-on treatment
Aiming to improve joint mobility, reduce muscle tension and support recovery.
Rehabilitation programs
Targeted strengthening and stability exercises to build resilience and confidence before full return to play.
Returning to team sport is exciting and with the right preparation, it doesn’t have to end in injury. By building gradually, strengthening appropriately and listening to your body, you give yourself the best chance of performing well and staying on the field.
If you’re preparing for the upcoming season or managing a recent injury, we’re here to help support your return to sport safely and confidently. To talk to one of our friendly team give us a call on 9717 1200 or to book an appointment click here.