As the weather cools down and winter sports season kicks off, athletes and enthusiasts are
eager to get back on the fields, courts and slopes. Whether you’ve been sidelined by injury,
surgery, or just taking time off, returning to winter sports requires more than enthusiasm — it
demands smart preparation. As physiotherapists, our role is to guide this transition safely
and sustainably. This ensures you have an enjoyable season and reduces the risk of injury
and ending up on the sideline.
- Start With a Baseline Assessment
Before diving back into football, netball, rugby or other winter sports, it’s crucial to assess
your current physical condition. A physiotherapist can evaluate:
– Joint range of motion
– Muscle strength and balance
– Core stability
– Cardiovascular readiness
– Specific injury vulnerabilities
This assessment helps identify areas that need targeted rehab or strengthening before
exposing your body to high-intensity winter conditions. - Progressive Conditioning Is Key
Winter sports demand dynamic strength, coordination, and endurance — especially in the
hips, knees, ankles, and core. Begin with:
Balance training (e.g. single-leg work, BOSU exercises)
Eccentric loading (to prepare for downhill or high-impact motion)
Plyometrics (once strength and control have returned)
Sport-specific drills (like agility for netball, soccer and rugby players)
A gradual increase in training intensity reduces re-injury risk and improves confidence. - Rebuild Sport-Specific Skills
Returning athletes often try to pick up where they left off — but neuromuscular control takes
time to retrain. Physiotherapists can guide you through simulated drills before returning to
the field or court. For example:
Footwork and movement drills
Passing and catching drills
Dynamic balance
These bridge the gap between rehab and real sport demands. - Don’t Ignore the Mental Game
Fear of re-injury is real — and common. Working with a physio who understands this
psychological aspect is vital. Confidence-building strategies include:
– Gradual exposure to sport situations
– Goal setting and milestone tracking
– Breathing and visualisation techniques
– Mind and body rehab go hand-in-hand.
- Warm Up, Cool Down, and Recover Smart
Cold weather tightens muscles and increases injury risk. Always warm up dynamically
before activity (think leg swings, lunges, high knees), and don’t skip cool-downs or mobility
work afterward. Adequate recovery — including sleep, hydration, and rest days — is
essential for preventing overuse injuries. - Know When to Stop and Seek Help
If you feel persistent pain, swelling, instability, or weakness — stop. Your body is trying to tell
you something. Early intervention by a physio can mean the difference between a minor
setback and a major one.
Final Thoughts:
Returning to winter sports is exciting, but rushing the process can lead to setbacks. A
tailored rehabilitation and return-to-sport program, overseen by a physiotherapist, ensures
you can enjoy the season safely and perform at your best.
If you’re preparing for a return to the court or field, book an assessment with your physio.
Your comeback starts with smart steps.
By Amanda Baxter
