A Physiotherapist’s Guide to Preventing Sports Injuries

Whether you’re a weekend warrior or a competitive athlete, most sports injuries are preventable. A few smart habits dramatically lower your risk — here’s what our sports physiotherapy team recommends.

1. Warm up properly

A dynamic warm-up prepares your muscles, joints and nervous system for activity. Spend 5–10 minutes on movement-based warm-ups specific to your sport before you go hard.

2. Build strength and mobility

Strong, mobile muscles absorb load and protect joints. Regular strength training — especially for the areas your sport demands most — is one of the most effective ways to prevent injury.

3. Progress your training gradually

Sudden spikes in distance, intensity or load are a leading cause of injury. Increase your training gradually so your body has time to adapt.

4. Don’t ignore niggles

Minor aches are your body’s early warning system. Addressing them early — rather than pushing through — prevents them from becoming serious injuries.

5. Prioritise recovery

Sleep, nutrition and rest days are when your body adapts and gets stronger. Under-recovery leaves you fatigued and injury-prone.

Consider a movement screening

Our athletic therapy and sports physiotherapy team can assess your movement, spot weaknesses and build a personalized prevention or ‘prehab’ program. Book an assessment and stay in the game.