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Winter Sports Injury Prevention and Performance

"Bye Bye Summer Sports, Hello Winter Sports".

By Osteopath Georgia Hutchinson

As winter approaches, say goodbye to the summer sports of nippers, tennis and cricket and hello to the cold mornings and late training sessions for soccer, netball, AFL, and rugby. You might even have a trip to the snow planned.

Whilst these sports are exciting and offer exhilarating experiences, they pose their own unique challenges to the body, increasing the risk of injury. Osteopathy can be great in assisting peak performance and injury prevention during sporting seasons. 


Winter sports demand a combination of strength, flexibility, balance and agility. Whether you’re dribbling a soccer ball, changing direction on a netball court, or laying a tackle in footy the body undergoes some physical stress. This is why it is so important to have pre-season strength and endurance training under your belt. 

Common injuries that are seen in winter sports include sprains, strains, fractures and overuse injuries which often affect the knees, shoulders, ankles and lower back. Aside from the high-intensity efforts that we see during winter sports, the additional cold temperatures and uneven surfaces can exacerbate existing musculoskeletal issues highlighting the importance of proactive care.

I have participated in winter sports for many years and managed injuries along the way which has led me to obliging by the following rules:


1.  Complete Pre–Season Conditioning:

Making sure your body is fit and ready to go before your first match is essential to a successful season. Building strength, increasing aerobic endurance and improving agility are fundamentals.

2.  Warm-up and Cool-down Adequately:

Prioritise dynamic warm up exercises that are sport specific and complete post-activity stretching to prevent muscle stiffness and reduce the risk of injury.

3.  Have Proper Equipment:

Ensure that your gear fits properly and is in good condition. There is nothing nice about blisters.

4.  Listen to your body:

We can get excited and decide to overtrain or overexert ourselves. Pay attention to fatigue symptoms, muscle soreness and pain. It is okay to have a little rest sometimes.

5.  Consider Manual Therapy:

Scheduling osteopathy treatments may address and assist in any underlying issues and optimise musculoskeletal health which could help to maintain peak performance throughout the winter sports season.


Osteopathy offers valuable support for individuals participating in winter activity assisting in injury prevention, helping them perform at their best and just enjoy the thrill of outdoor sport. Whether you’re a seasoned athlete or a recreational enthusiast, incorporating osteopathic care into your winter sports routine can make a significant difference in your overall health and well-being. Prioritise proactive musculoskeletal maintenance, listen to your body and seek professional guidance to keep your winter premiership hopes alive.

If you need any support in managing injury from sport or relating to peak performance, you can book in to see Georgia via the below link!

Learn more about Georgia HERE


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