We see it every year. As pre-season training ramps up, so do the injuries. But an injury shouldn’t put life on hold.
With the right assessment and the correct loading plan, you can keep training, keep working, keep parenting, keep living, all while actively recovering.
At Foundation Clinic, we don’t default to the sidelines. Instead, we build structured, progressive rehabilitation plans that keep you moving safely and confidently. Because recovery is strongest when it’s active.
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Muscle injuries:
Muscle injuries are among the most common injuries in sports, accounting for up to half of all sport-related injuries at the elite level.
Muscle strains most commonly occur within the hamstring, quadriceps and gastrocnemius (calf) muscles, as these muscles are exposed to the highest amounts of tension. Strains are graded from 1 to 3, with increasing grade suggesting a greater severity of injury, requiring longer recovery. A minor strain causing localised pain but no or minimal loss of strength is referred to a grade 1 injury. A grade 2 injury involves more of the muscle fibres, and is evident by greater pain, swelling and loss of strength. A complete tear of the muscle is classified as a grade 3 injury. Within these grades, are subclasses, depending on whether there is tendon or aponeurosis involvement.
How can Physiotherapy help?
Rehabilitation consists of a progressive program starting from the acute phase through to the athlete returning to sport. It is tailored to the individual, rather than a fixed time frame. Some athletes will recover faster than others depending on the risk factors for the injury, presence of scar tissue, haematoma, previous injuries and the sport they need to return to.
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Ankle sprains:
Rolled your ankle? Chances are, nearly everyone you meet has rolled their ankle at least once. For many, the injury seems so minor that after a few days of rest they are back into normal activity without any thought. In fact, 50% of people who suffer an ankle sprain will not receive treatment for their injury. But each time you sprain your ankle the ligaments are stretched or torn. Ligaments play a very important role in joint stability and balance. If you continue to suffer ankle sprains and damage the ligaments this can lead to chronic ankle instability.
85% of the time, people injure the ligaments on the outside of the ankle. There are three ligaments on the outside of your ankle – anterior talofibular (ATFL), calcaneofibular (CFL) and posterior talofibular (PTFL). The severity of injury can be graded into three levels ranging from a stretch of the ligament through to a rupture. People will present to physio with pain on the outside of the ankle which is often associated with swelling and bruising. Additionally, people find they have reduced range of motion and difficulty walking properly.
How can Physiotherapy help?
Physiotherapy plays a crucial role in restoring function following your injury but also reducing the risk of developing chronic ankle instability. Initially, we help to reduce your pain and swelling, get the range of motion in your ankle back and improve your walking ability. As you progress your rehabilitation the focus shifts to restoring strength, balance/proprioception and control with running, jumping and landing based exercises. Returning to sport and activity can be daunting but your physio will be able to guide you through this ensuring you are returning in a safe and controlled manner.
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Knee injuries:
Pre-season winter sport is a common time for knee injuries, particularly in sports like rugby, netball, football, and hockey where cutting, pivoting, jumping, and contact are frequent. After a summer of reduced training or different activity patterns, athletes often return to high training loads too quickly, which can overload structures such as the patellofemoral joint, quadriceps and patellar tendons, menisci, and ligaments including the ACL and MCL. Sudden spikes in running volume, field-based conditioning, and contact drills, combined with reduced strength, power, and neuromuscular control, can increase the risk of both overload injuries and acute traumatic events. A structured pre-season programme that builds strength (particularly quadriceps, hamstrings, and calf), improves landing mechanics and change-of-direction control, and gradually progresses training intensity is key to reducing knee injury risk and setting athletes up for a strong winter season.
How can Physiotherapy help?
Once you’ve sustained a knee injury, physiotherapy plays a crucial role in guiding your recovery from the early stages right through to return to sport. Initially, treatment focuses on reducing pain and swelling, restoring range of motion, and protecting the injured structures while maintaining as much strength and function as possible. Early, appropriate loading is important to prevent stiffness, muscle inhibition (particularly of the quadriceps), and long-term weakness.
As rehabilitation progresses, physiotherapy targets strength, stability, and neuromuscular control around the knee, hip, and ankle. This includes progressive strengthening, balance training, and movement retraining to improve landing mechanics, cutting technique, and overall control. Importantly, physiotherapy doesn’t just aim to get you pain-free, it prepares you for the specific demands of your sport.
For ligament injuries such as an ACL tear, whether managed surgically or conservatively, rehabilitation is structured and criteria-based, ensuring each stage is achieved safely before advancing. To see our specific ACL protocol - click here
