Winter Sport Ready: 5 Keys to Preventing Early-Season Injuries

With the winter sport season kicking off across our local community, training loads are increasing, game intensity is rising, and bodies are being asked to do more - often very quickly.

At Fortis Physiotherapy, we typically see a spike in injuries in the first 4-6 weeks of the season, and the good news is many of them are preventable.

Here are five key ways to set yourself up for a strong, consistent, and injury-resistant season.

1. Build Your Training Load Gradually

One of the biggest risk factors for injury is a sudden spike in activity. Jumping from one light session per week straight into multiple training sessions and games can overload muscles, tendons, and joints before they’ve adapted.

Aim to:

● Increase training volume progressively

● Add intensity gradually (speed, contact, change of direction)

● Avoid doubling up on high-intensity sessions back-to-back

Consistency beats intensity early in the season.

2. Prioritise Strength (Not Just Fitness)

Cardio fitness is important - but strength is crucial for protecting joints and improving your overall performance

Strong muscles help:

● Absorb force

● Control joint position

● Reduce strain on ligaments

● Improve power and performance

Even two structured strength sessions per week can make a significant difference across a season. If you are unsure where to start, don’t hesitate to reach out to the Fortis team!

3. Don’t Skip Your Warm-Up

A proper warm-up prepares your nervous system, improves mobility, and reduces injury risk.

A good warm-up should include:

● Dynamic mobility (hips, ankles, thoracic spine)

● Activation work (glutes, calves, shoulders)

● Gradual speed and agility progressions

If you’re going straight from the car to full sprint, you’re increasing your risk.

4. Respect Recovery

Recovery isn’t a luxury - it’s a very important part of training.

Prioritise:

● 7–9 hours of sleep

● Hydration (even in cold weather)

● Adequate protein intake

● Light movement or mobility work on rest days

Early signs of overload can include persistent soreness, reduced performance, heavy legs, or small “niggles” that don’t settle. Addressing these early prevents bigger setbacks later.

5. Act Early on Small Issues

Minor pain that lingers for more than a few days shouldn’t be ignored. What starts as tightness can quickly become a strain if load continues without modification.

Early physio input can:

● Adjust training appropriately

● Provide targeted treatment

● Prescribe corrective exercises

● Prevent time off the fi eld

The goal isn’t just getting back to play - it’s staying there.

Winter sport is demanding - but with the right preparation, it’s also incredibly rewarding. By managing load, building strength, warming up properly, and staying proactive with recovery, you can reduce injury risk and perform consistently all season long.

If you’d like support with a pre-season screening, strength programming, or managing an injury concern, the team at Fortis Physiotherapy is here to help.

Here’s to a strong, resilient winter season ahead.