Avoiding Pre-Season Injuries

As pre-season training for sports resumes for 2025, athletes and enthusiasts alike are eager to hit the oval, courts, nets or track. However, returning to intense physical activity after a break poses a higher risk of injuries. By taking proactive steps, athletes can reduce injury risks, enhance performance, and build a foundation for a successful season. Here are some expert tips to help you stay safe and healthy during pre-season preparation.

1. Gradual Return to Activity

Jumping straight into high-intensity workouts can lead to overuse injuries such as tendinopathy or bony stress injuries. Ease into your training with lighter sessions and gradually increase intensity and duration. A structured plan can help your body adapt without unnecessary strain.

2. Warm Up Thoroughly

A proper warm-up increases blood flow, loosens muscles, and prepares the body for activity. A comprehensive warm-up routine should include:

• Dynamic stretches: Leg swings, arm circles, or walking lunges

• Mobility drills: Focus on the hips, shoulders, and ankles

• Light cardio: 5–10 minutes of jogging, skipping or cycling

Avoid static stretching before workouts, as it can reduce muscle efficiency if you’re not already warmed up. Save static stretches for post-exercise cool-downs.

3. Strengthen Key Muscles

Weakness or a muscle imbalance can contribute to sports injuries. Target key muscle groups specific to your sport, including:

• Core muscles: Essential for stability and injury prevention

• Glutes and hamstrings: Crucial for lower-body strength

• Shoulder stabilizers: Important for overhead or throwing sports

You should aim to incorporate resistance training 2–3 times per week to build a solid muscular foundation.

4. Prioritize Recovery

Recovery is just as important as the training itself. Ensure you're giving your body the chance to repair and grow stronger by:

• Getting 7–9 hours of quality sleep each night

• Including rest days in your weekly training schedule

• Using techniques like foam rolling, stretching, and massage therapy

5. Listen to Your Body

Ignoring pain or discomfort can turn minor issues into bigger setbacks. Pay attention to warning signs such as persistent soreness, swelling, or reduced performance. If you notice these signs, take a break or speak to your physio or coach before things get worse.

Visit the team at Shenton Quarter Physiotherapy to kickstart your injury-free sports season. Call 6155 9270 or book online today. Stay safe, stay strong, and enjoy the pre-season!