As winter sport season kicks off, many athletes are heading back to training, weekend games, early morning runs and colder sideline warm-ups. Whether you play football, soccer, netball, rugby, hockey or simply become more active during the cooler months, this time of year often brings a noticeable rise in sports-related injuries.
After a break from competition or a lighter off-season, the body is not always ready to jump straight back into sprinting, tackling, cutting, jumping or high-intensity training. Add cold weather, tight muscles and reduced warm-up time, and it is easy to see why injuries can happen.
The good news is that many common winter sports injuries can be reduced with the right preparation, smart training habits and early support from a physiotherapist.
Why injuries are common at the start of winter sport season
The beginning of a sports season is one of the highest-risk times for injury. Athletes are often eager to get back into competition, but fitness, strength, mobility and match conditioning may not be at the level they were during the previous season.
Common reasons injuries occur during this period include:
Sudden increases in training load
Poor warm-up habits
Reduced flexibility or mobility
Weakness after time off sport
Returning too quickly after a previous injury
Inadequate recovery between training and games
Cold weather causing muscles to feel tighter or slower to activate
Winter sport often involves quick changes of direction, acceleration, deceleration, jumping, landing and physical contact. These movements place high demands on the muscles, joints, ligaments and tendons, especially if the body has not been gradually prepared.
Common winter sports injuries
While every sport has different physical demands, there are several injuries physiotherapists commonly see during winter sport season.
Ankle sprains
Ankle sprains are common in sports that involve jumping, landing, changing direction or uneven surfaces. This includes netball, football, soccer and rugby.
A sprain usually occurs when the ankle rolls beyond its normal range, stretching or tearing the ligaments. Even a mild ankle sprain should be properly assessed, as returning too soon can increase the risk of repeated injuries.
Knee injuries
Knee injuries are common in field and court sports, particularly where athletes are pivoting, landing or changing direction quickly. These may include ligament injuries, meniscus irritation, patellofemoral pain or general knee overload.
Pain at the front of the knee, swelling, clicking, instability or discomfort when running and jumping are all signs that the knee may need assessment.
Hamstring strains
Hamstring strains often occur during sprinting, kicking or sudden acceleration. They are especially common when players return to high-speed running after a break.
A hamstring injury can feel like a sudden sharp pain in the back of the thigh, tightness, weakness or difficulty running at full speed.
Groin and hip pain
Sports involving kicking, side-stepping, tackling or rapid changes in direction can place extra load on the hips and groin. This can lead to muscle strains, tendon irritation or ongoing groin pain if not managed early.
Groin injuries can become frustrating if players continue to push through symptoms, so early physiotherapy support is important.
Shoulder injuries
Contact sports such as rugby and football can increase the risk of shoulder injuries through tackling, falling or direct impact. Shoulder pain may also occur in sports involving throwing or repetitive upper-body movement.
Symptoms such as weakness, reduced range of motion, pain when lifting the arm or a feeling of instability should not be ignored.
How to reduce your risk of injury this season
A strong winter sport season starts before the first whistle. Preparing your body properly can make a significant difference to how you perform and how well you recover.
Build up gradually
One of the biggest mistakes athletes make is doing too much too soon. If you have had a quiet off-season, your body needs time to adjust to training again.
Instead of jumping straight into full-intensity sessions, aim to gradually increase your running, strength work, skills training and match fitness. This helps your muscles, tendons and joints adapt to the demands of your sport.
2. Take your warm-up seriously
A quick jog and a few static stretches may not be enough before winter sport. Your warm-up should prepare your body for the movements you are about to perform.
A good warm-up may include:
• Light jogging
• Dynamic stretches
• Mobility drills
• Activation exercises
• Sport-specific movements
• Gradual sprint efforts
• Change-of-direction drills
The goal is to increase blood flow, improve muscle activation and prepare the nervous system for higher-intensity movement.
3. Strength training matters
Strength is one of the best tools for injury prevention. Strong muscles help support joints, absorb impact and improve control during sport.
For winter athletes, strength training may focus on:
• Glutes
• Hamstrings
• Quadriceps
• Calves
• Core
• Hip stabilisers
• Upper body strength for contact sports
You do not need to spend hours in the gym, but consistent strength work can help improve performance and reduce injury risk.
4. Do not ignore small niggles
A minor ache or tight spot can quickly become a bigger problem if it is ignored. Many sports injuries develop gradually before becoming painful enough to stop you playing.
If you notice pain that keeps returning, changes the way you move, affects your performance or does not settle with rest, it is worth getting it checked early.
Seeing a physiotherapist at the first sign of trouble can often prevent a short-term issue from becoming a long-term injury.
5. Prioritise recovery
Training hard is only part of the equation. Recovery is where your body adapts, repairs and gets stronger.
Good recovery habits include:
• Getting enough sleep
• Staying hydrated
• Eating enough to support training
• Allowing rest days
• Managing soreness properly
• Avoiding back-to-back overload where possible
For athletes balancing work, school, family and sport, recovery can easily be overlooked. But poor recovery can increase fatigue, reduce performance and raise the risk of injury.
Winter sport should be enjoyable, challenging and rewarding, not cut short by preventable injuries. Whether you are returning after time off, managing an old injury or wanting to perform at your best this season, the right preparation can make all the difference.
If you are feeling sore, tight, unsure or underprepared, now is the perfect time to book a physiotherapy appointment and get your body ready for the season ahead.
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.
