Finals season is here, and for many of our local athletes across Penrith and the surrounding areas, this is what the whole year has been building towards. Whether you’re chasing a premiership in netball, footy, soccer, hockey or touch, finals bring a different level of intensity, and your body feels it.
More games in a shorter window, higher stakes, bigger crowds and that little bit of extra adrenaline all add up. It’s exactly the kind of environment where niggles turn into injuries if they’re not managed properly, and where the athletes who prepare well are the ones still standing come grand final day.
Here’s how to get your body ready for the business end of the season.
Why finals carry extra injury risk
The finals period is different to a regular round. Training often intensifies, recovery windows can shrink between games, and there’s a natural temptation to push through soreness for “one more week.” Add in cooler weather, tighter muscles and the mental pressure of knockout footy, and the risk profile changes.
Common contributors we see in clinic at this time of year include:
1. Get any niggles checked now, not after the final siren
If you’ve been carrying a sore hamstring, a tight calf or a knee that’s been “not quite right” for a few weeks, finals time is not the time to simply hope it holds up. A quick assessment can tell you whether it’s safe to keep playing as normal, whether it needs some load management, or whether it needs hands-on treatment to get you through the next few weeks.
Getting on top of it early gives us more options. Left unchecked, a manageable niggle can turn into the injury that ends your season early.
2. Prioritise recovery between games
During finals, the turnaround between training and matches can be tight. Recovery becomes just as important as the training itself.
Good recovery habits at this time of year include:
3. Keep your warm-up sharp
As the weather cools and the games matter more, your warm-up shouldn’t get shorter, it should get smarter. A proper warm-up prepares your muscles, joints and nervous system for the speed, contact and change of direction that finals football demands.
This should include light jogging, dynamic stretching, mobility drills, activation work and some sport-specific movement patterns before you’re at full intensity.
4. Don’t chase fitness you don’t have
By finals time, your fitness base is largely set. Trying to cram in extra sessions or suddenly increase your training load to “get ahead” in the last few weeks tends to do more harm than good. This is the time to fine-tune, not overhaul.
Trust the work you’ve put in across the season, and focus your energy on staying healthy rather than trying to force extra gains.
5. Have a plan if something does go wrong
Even with the best preparation, injuries can still happen in the heat of finals football. Knowing what to do in the first 24 to 48 hours, and having a physio you can get in to see quickly, can make a real difference to whether you’re sidelined for one week or several.
If you do pick up a knock during a final, getting it properly assessed rather than just resting and hoping is the best way to understand your timeline for the next game.
Finals are what you’ve trained all season for, and a bit of extra attention on preparation and recovery now can be the difference between playing your best footy or watching from the sideline.
If you’re carrying a niggle, managing an old injury, or just want your body checked over before the business end of the season, now is the time to get in and see us.
If you’re unsure where to begin, the team at Progressive Physio can guide you every step of the way. Book online via our website or call (02) 4721 7798 to identify your individual needs.
Natalie Batistic completed a Bachelor of Exercise Science at the University of Wollongong, followed by a Master of Physiotherapy at the University of Technology Sydney. Growing up, she played touch football, soccer, and netball, sparking her interest in physiotherapy.
This passion was further reinforced through hands-on experience in post-operative rehabilitation, neurological and stroke recovery, as well as musculoskeletal and paediatric care. Committed to evidence-based practice, Natalie takes a holistic approach to treatment, helping individuals restore movement, build confidence, and return to the activities they love.
Through his experience in competitive sport, lifting, athletics and ergonomics, JJ appreciates the importance of the relationship between movement and meaningful activities. JJ graduated with a Master of Physiotherapy from The University of Sydney after completing a Bachelor of Occupational Therapy at Australian Catholic University.
With the client at the centre, he believes in facilitating their journey by helping to equip them with the knowledge and guidance in building their body’s capacity to engage with their surroundings, adapt to change and move effectively. He also prioritises in participating in his own exercise routine and sporting interests such as golf, basketball, lifting and running to understand the various demands of activities and better relate to the client experience.
Previous to his career in Physiotherapy, JJ worked within the injury rehabilitation space and as a clinical Occupational Therapist. He also has an interest in videography and reading.
Julian graduated from the University of Sydney in 2020 with a Bachelor of Physiotherapy, achieving First Class Honours. With a strong foundation in evidence-based practice, he has developed a special interest in treating hand and vestibular injuries. His expertise also extends to managing sports-related injuries, especially those common in grappling sports. Having trained in these disciplines himself, Julian brings a unique understanding of the physical demands and challenges involved, allowing him to provide highly personalised care to athletes and active individuals alike.
A firm believer in proactive healthcare, Julian advocates for everyone to prioritise their physical health and take steps to prevent injuries before they happen. His approach emphasises avoiding orthopedic issues, leading an active lifestyle, and ultimately extending one’s health span. Through his work, he aims to empower clients to not only recover from injury but to achieve lasting well-being in their everyday lives.
Elin, is an alumni of St. Edward’s University and holder of a Bachelor’s degree in Kinesiology, furthered her academic journey by attaining a Doctor of Physiotherapy from Macquarie University in 2022.
Her passion for sports, particularly football (soccer), is evident in both her academic pursuits and personal endeavors. Specialising in the comprehensive well-being of athletes, Elin focuses on restoring them to peak performance while actively preventing future injuries.
Elin’s professional expertise is centered on musculoskeletal rehabilitation, with a specific emphasis on addressing and preventing knee injuries. Her approach integrates expert treatment with a commitment to educating and empowering patients, fostering their active involvement in enhancing their health and overall quality of life.
As an active participant in NPL football with SD Raiders, Elin brings firsthand experience and a profound understanding of the sport’s demands. Beyond the field, she extends her influence by contributing sports coverage over the weekends.
Christopher (Chris) Han graduated from the University of Sydney with a Bachelor’s Degree in Occupational Therapy, and then completed the Doctor of Physiotherapy program at Macquarie University in 2018. Chris is currently undertaking his PhD at the University of Sydney and Institute for Musculoskeletal Health in the field of low back pain and is due to complete this in early 2024.
Chris is currently an assistant Physiotherapist for the NRL Referees. Chris has previous experience as the head Physiotherapist at Panthers Premier League Netball and a number of elite sporting athletes in the private setting.
Through Chris’ experiences, he has a particular interest in all areas of the body and musculoskeletal physiotherapy, sports, vestibular rehabilitation, and Men’s Health (pre and post prostate surgery).
Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.
Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools.
Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.
Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.
Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.
Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.
Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.
Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.
During her studies she gained clinical experience in both hospital and private practice settings, in cardiac rehabilitation, neurological conditions, cancer and chronic musculoskeletal injuries.
Since working at Progressive, Andrea has a specialist interest in treating musculoskeletal injuries, helping people in the mid-late stage of rehab to get them to return to sport or work. As well as helping people manage chronic conditions such as arthritis, osteoporosis and diabetes.
