The return to sport and pre-season training is an exciting time, but it’s also when we see the highest number of preventable sports injuries.
Whether you’re getting back into local football, netball, cricket, soccer, running, or gym training, how you return to sport matters. Rushing back after a break or increasing training too quickly can lead to muscle strains, tendon injuries, and long-term pain.
Read on to learn how to reduce your risk of injury and start the season strong.
Why Are Injuries Common During Pre-Season?
After a break from sport, your body needs time to adapt. During pre-season, injuries often occur due to:
- Sudden increases in training load
- Reduced strength or conditioning after time off
- Growth spurts
- Poor movement patterns or technique
- Old injuries that were never fully rehabilitated
In the Hawkesbury, we commonly see sports injuries spike in the early weeks of pre-season as people try to “catch up” too quickly.
Common Pre-Season Sports Injuries
Many injuries are preventable with the right preparation and guidance. Athletes returning after a break often experience:
- Hamstring and calf strains
- Achilles and patellar tendon pain
- Knee and ankle injuries
- Lower back pain
- Shoulder injuries (throwing, tackling, gym work)
How Can YOU Prevent Injuries When Returning to Sport?
1. Gradually Build Training Load
One of the biggest causes of injury is doing too much, too soon. A general rule is to progress slowly over several weeks, not days.
To reduce injury risk:
- Increase training intensity and volume gradually
- Avoid sudden spikes in running, sprinting, or weights
- Allow recovery days between hard sessions
2. Address Old Injuries Before They Flare Up
Old injuries can lead to:
- Compensations in movement
- Reduced performance
- Increased risk of re-injury
If you’re carrying a previous injury into pre-season, it’s unlikely to improve on its own. A sports physiotherapist can assess old injuries and help you return to training safely.
3. Focus on Strength, Not Just Fitness
Cardio fitness alone won’t protect you from injury. Strength training is particularly important for tendon health and joint stability during pre-season.
Injury prevention requires:
- Strength through hips, knees, ankles, and core
- Sport-specific strength and control
- Good movement quality
4. Don’t Skip Warm-Ups and Recovery
Proper preparation and recovery are often overlooked but critical. If you are sskipping these steps you are increasing your injury risk significantly.
Effective warm-ups should include:
- Mobility and dynamic stretching
- Activation of key muscle groups
- Gradual increase in intensity
Recovery should include:
- Rest days
- Mobility work
- Managing training load
5. Get a Pre-Season Physiotherapy Assessment
A pre-season physio assessment can identify:
- Strength or mobility deficits
- Poor movement patterns
- Injury risk factors specific to your sport
This allows your physiotherapist to create a personalised injury prevention plan, helping you train smarter and stay on the field.
When Should You See a Physio?
You don’t need to be injured to benefit from physiotherapy. Early intervention often prevents time-loss injuries later in the season.
Consider seeing a sports physiotherapist if:
- You’re returning to sport after time off
- You’ve had previous injuries
- You feel tight, weak, or restricted
- You want to reduce injury risk during pre-season
Start the Season Strong and Stay Injury-Free
Pre-season is the foundation for your entire sporting year. Investing time in injury prevention now can mean:
- Better performance
- Fewer missed games or training sessions
- Faster recovery
- A stronger, more resilient body
Book a Pre-Season Physio Assessment here
If you’re returning to sport or starting pre-season training, our Physio team can help you prepare your body and reduce your risk of injury.
Book your appointment today and start the season confident, strong, and injury-free.
