Play smart this winter and prevent sports injuries

Winter sports like AFL, rugby, and netball are popular across Australia during the cooler months. These sports demand agility, strength, and endurance, but they also carry a higher risk of injury. The physical demands can take a toll on your body, but with the right precautions, you can stay in the game.

1  Follow an injury prevention program

Proper preparation can help reduce the risk of injury in sports. Various structured injury prevention programs are available, and we have highlighted a few below.

Netball: Knee and ankle injuries are common. The KNEE Program for netballers includes exercises designed to lower injury risk. For details visit knee.netball.com.au

Rugby: Concussions, head and facial injuries, and knee injuries are frequent. The Activate Program is designed to help with player welfare and safety. For details visit australia.rugby/participate/coach/ coaching-resources/world-rugby-activate

AFL: Lower limb injuries such as hamstring strains are common. The Footy First exercise training program has been developed to reduce the risk of these injuries in football. Women’s AFL players have a higher incidence of knee, lower limb, and head injuries than men’s AFL players. The Prep-to-Play program offers valuable guidance and exercises to enhance safety. Find resources at play.afl/coach/ resources/prep-play

2 Perfect your technique

Using poor technique can increase your chance of injury. Whether it’s a poorly executed tackle in rugby, an awkward landing in netball, or overextending during a kick in AFL, refining your technique can help reduce strain on your body. Coaches and trainers are great resources for improving your form.

3 Address minor injuries early

It’s common for athletes to push through pain, but even minor injuries can escalate if left untreated. A previous injury increases the risk of further damage. Seeking early care helps ensure a smoother recovery and can prevent long-term complications.

4 Manage fatigue and recovery

Fatigue slows reaction times, reduces coordination, and affects muscle control, making you more prone to mistakes and injuries. Prioritising recovery can help maintain performance:

• Get adequate rest between training sessions.

• Eat a balanced diet and stay hydrated.

• Listen to your body – don’t ignore signs of strain or exhaustion.

Winter sports can be demanding, but with the right preparation and care, you can reduce the risk of injury and continue to enjoy the game. If you experience discomfort or stiffness, a chiropractor can assess your condition and provide strategies to support mobility and recovery.