Sports Injuries: Prevention, Recovery and Physiotherapy Support in Malvern

Sports Injuries: Prevention, Recovery and Performance

Sports injuries affect people of all ages, fitness levels, and abilities. While athletes often perform at higher levels of strength and function, they also place greater demands on their bodies. Intense training, longer sessions, and shorter recovery times mean that athletes are at risk of overloading their muscles, joints, and tendons.

Understanding how to prevent sports injuries — and how to recover properly when they occur — is vital for long-term health and performance.

Why Do Sports Injuries Happen?

Sports injuries often result from a combination of factors:

• Sudden increases in training load – for example, ramping up running distances too quickly. 
• Poor muscle control or weakness – limiting the body’s ability to stabilise during movement. 
• Repetitive strain – overuse of muscles or joints without adequate rest. 
• Insufficient recovery – pushing the body before tissues have fully repaired.
  

Tendons are particularly sensitive to load changes. They act like springs, storing and releasing energy. In this role, tendons don’t have much of a need for blood supply as they don’t use much oxygen or nutrients in the body. The body’s system for keeping us moving is remarkably efficient, but it does have its limitations—tendons are not particularly adaptable to change.. When exposed to different loading patterns, tendons may become irritated, and if continually pushed, they may thicken and change as a result of this stress and tears in the tissue can happen. Minor tendon issues can restrict movement and cause pain, while more severe tendon injuries may also lead to changes in strength.

Key Principles of Sports Injury Prevention

1. Strengthening is Essential
   Strong muscles support joints, protect ligaments, and reduce stress on tendons. A progressive strengthening program — including resistance training — is one of the most effective ways to reduce injury risk. The timing of this process is crucial, taking into account your sports demands and understanding the appropriate pace for progression.
2. Load Management
   Increasing training load gradually allows the body to adapt. For example, one of the ways to progress running is to average your last months running, and only increase this by 10%. This has been shown to keep you at a level that reduces injury risk. 
3. Flexibility and Mobility
   Targeted stretching and mobility drills maintain joint range of motion and support functional movement. Identifying where to direct your efforts is key to ensuring your time is spent on what benefits your body the most. 
4. Good Technique
   Whether lifting weights or running, movement efficiency reduces strain and protects against injury. A great coach who knows your sport or running coach can make a world of difference! 
5. Recovery Matters
   Rest is not a sign of weakness. Sleep, active recovery, and physiotherapist-guided recovery strategies are just as important as training. This recovery phase of sport is where we see the biggest differences between elite professional and non-elite athletes. Elite athletes often enjoy exceptional access to recovery techniques, expert knowledge, and the time to dedicate to practices like Pilates, yoga, and massage—along with other strategies that prepare them for their next training session or competition.  
6. Nutrition and Hydration
   Adequate protein, carbohydrates, and hydration support muscle repair and energy balance. Dieticians at Sports Dietitians Australia emphasise the importance of fuelling correctly for training and recovery.
   

The Role of Physiotherapy in Sports Injuries

A physiotherapist doesn’t just treat an injury; they look at the bigger picture. At Malvern Physiotherapy Clinic, our team provides:

• Assessment and diagnosis – understanding the underlying cause of pain or dysfunction. 
• Individualised rehabilitation plans – targeting strength, flexibility, and neuromuscular control. 
• Load and recovery advice – tailoring activity levels to suit each stage of recovery. 
• Injury prevention programs – helping athletes stay strong, resilient, and in control of their performance.
  

We also use Clinical Pilates when muscle control and co-ordination is required for you and your sport, and VALD performance testing equipment to guide exercise prescription, ensuring safe progressions for athletes returning to sport.

Recovery Strategies for Athletes

Recovery is where the body adapts, repairs, and grows stronger. Some effective recovery strategies include:

• Active recovery: Low-intensity movement such as walking, cycling, or swimming improves circulation and reduces stiffness. 
• Manual therapy: Techniques like remedial massage or myotherapy can help relieve muscle tension and improve tissue mobility.
• Foam roller, theragun and ball release: All of these strategies help you get your body to a level where it is ready for the next challenge and lessens your reliance on professional services. 
• Hydrotherapy: Cold water immersion and contrast therapy may assist with inflammation management. 
• Sleep: According to the Australian Institute of Sport, quality sleep is one of the most powerful recovery tools for athletes. 
• Gradual return to sport: Structured progression prevents re-injury and ensures long-term performance improvements.
  

Practical Tips to Reduce Injury Risk

Here are simple steps every athlete — professional or recreational — can take:

• Warm up with dynamic movements, not just static stretches. Static stretches themselves have become less popular in the last decade, however there are still times these are essential in some individuals. 
• Strength train at least 2–3 times per week, focusing on core and joint-supporting muscles. 
• Prioritise good footwear that suits your activity and gait. 
• Balance training with adequate rest days. 
• Stay hydrated, particularly in hot conditions. 
• Listen to your body: persistent pain is a signal to seek professional advice.
  

When to See a Physiotherapist

If you experience ongoing pain, restricted movement, or recurrent niggles, it’s best not to ignore them. Early physiotherapy intervention can:

• Prevent minor issues from becoming major injuries. 
• Guide safe modifications to your training. 
• Provide strategies to keep you active while you recover.
  

Our physiotherapists at Malvern Physiotherapy Clinic are highly trained in sports injury management. With experience across musculoskeletal and high-performance care, we can support athletes of all levels — from weekend joggers to competitive sportspeople.

Conclusion

Sports injuries don’t have to derail your training or goals. By focusing on strengthening, gradual load progression, recovery, and nutrition, athletes can train harder and smarter while reducing their risk of injury. And if injuries do occur, seeking early physiotherapy treatment is the best way to recover safely and return to doing what you love.

About the Author

Written by Mark Fotheringham

Mark Fotheringham is the Principal Physiotherapist and Director of Malvern Physiotherapy Clinic. With over 20 years of clinical experience, Mark has developed a strong reputation in musculoskeletal and sports physiotherapy, complex injury rehabilitation, and post-operative recovery.

He holds a Bachelor of Physiotherapy and has completed extensive postgraduate training in strength testing, load management, and advanced biomechanical assessment. Mark has worked with patients across the spectrum — from recreational athletes to elite performers — using objective technologies such as hand-held dynamometry and force plates to deliver precise, evidence-based rehabilitation programs.

As both a clinician and educator, Mark combines his hands-on expertise with the latest research and technology to provide accurate diagnoses and measurable recovery outcomes. He is passionate about empowering patients through data-driven care that is tailored, progressive, and focused on long-term performance and injury prevention.

Published September 9, 2025