As the excitement of a new sports season builds, netball, soccer, and rugby league athletes – from grassroots players to seasoned professionals – are lacing up their shoes, gearing up, and hitting the training fields. Whether you’re preparing to compete, coach, or cheer from the sidelines, it’s important to prioritise injury prevention and overall health before diving back into the action.
At Progressive Physio, we understand the commitment it takes to excel in your sport and the physical demands that come with each game. As you get back into the rhythm of your sport, here are some essential tips to help ensure a safe and successful season for all players:
It’s easy to overlook the importance of warming up, but this critical step should never be skipped. A dynamic warm-up routine helps increase blood flow to your muscles, improves flexibility, and prepares your body for the fast-paced movements of netball, soccer, and rugby league.
Key warm-up tips:
By taking the time to properly warm up, you reduce your risk of strains, sprains, and other injuries that can occur when your muscles aren’t ready for intense activity.
Whether you’re sprinting across a soccer field, jumping for a netball rebound, or tackling in rugby, strength and conditioning are essential to improving performance and minimising injury risk. Strong muscles and a well-conditioned body are better equipped to handle the stresses placed on them during sports.
Focus on:
Consider incorporating strength training exercises into your pre-season routine. Not only will this enhance your performance, but it’ll also help you recover more quickly after matches.
The ability to move freely and easily is critical in all three sports, especially with sudden changes in direction, high-impact contact, and explosive movements. Mobility exercises can help keep your joints flexible and your muscles long, reducing the risk of injury.
Tips for improving mobility:
By prioritising mobility, you ensure that your body remains agile and responsive throughout the season.
Whether you’re a seasoned athlete or just getting back into your sport, taking care of your body is crucial. The return to play can sometimes trigger injuries due to a lack of conditioning during the off-season or pushing too hard in the early days of the season.
At Progressive Physiotherapy, we offer professional assessments to help identify potential risks and provide tailored injury prevention programs.
The physical demands of netball, soccer, and rugby league require good nutrition and hydration to keep your energy levels high and ensure your muscles recover quickly. During games or training, it’s easy to get caught up in the excitement and forget to stay hydrated, but dehydration can impair performance and increase your injury risk.
If you’ve sustained an injury in the past, the return to the season might feel daunting. However, with the right rehabilitation program, you can safely recover and get back to doing what you love. Physiotherapists play a critical role in guiding athletes through injury recovery, developing personalized rehabilitation programs, and helping you return to play with confidence.
If you experience an injury, don’t hesitate to consult a physiotherapist. Early intervention can help speed up recovery and reduce the risk of re-injury.
The return of the season isn’t just a physical challenge – it’s also a mental one. Athletes often face pressure to perform at their best, and balancing the demands of sports with other aspects of life can be stressful. Take time to mentally prepare for the season and manage any anxiety or performance stress.
As the netball, soccer, and rugby league seasons return, it’s essential to approach the season with a focus on preparation, injury prevention, and overall wellbeing. Whether you’re getting back to full fitness after the off-season or trying to improve on last year’s performance, taking care of your body and mind is key to a successful and enjoyable season.
If you’re unsure about your readiness to return to play or need advice on injury prevention, our expert physiotherapists at Progressive Physio Penrith and Rouse Hill are here to help. Book a consultation with us today to get a personalised assessment and plan for the season ahead.
Stay safe, stay strong, and enjoy the game!
At Progressive Sports and Spinal Physiotherapy, we are able to assess, treat, educate and manage all musculoskeletal injuries. We focus on hands-on treatment, exercise prescription and self management techniques tailored to your specific needs. We utilise evidence based treatments to maximise your outcomes.
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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 and is always open to new recommendations.
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.