With the local Australian rules football season back into the swing of things in 2025, it is crucial that players at all levels prioritise injury prevention. As the game demands a high level of physicality, strength, agility and endurance on the body this naturally exposes players to a significant risk of injury.
To help minimise this risk, here are some key strategies that players, coaches, parents and support staff can incorporate into their or other’s routines to keep players fit, healthy and performing at their best this season.
Warming up correctly
A proper warm plays a crucial role in reducing the risk of injury whilst also enhancing performance on the field. Not only does warming up reduce the risk of injury occurring, it has also been shown to have improved performance 79% of the time (Fradkin et al., 2010).
Despite common misconceptions, static stretching before activity has been shown to negatively impact athletic performance and injury rates, with no significant effect on soreness levels (Chen et al., 2018). Instead, dynamic warm-ups that include mobility drills, muscle activation exercises, and sport-specific movements are the most effective way to prepare the body for competition.
You may be wondering: What does a dynamic warm up involve?
First of all, dynamic warm-ups are considered the gold standard for enhancing muscular performance and reducing injury risk when performed before activity. Research confirms their positive impact on both athletic performance and injury prevention (Ullman et al., 2021).
A well-structured dynamic warm-up should involve three components;
- Run throughs: A series of runs with differing components to increase heart rate and prime the muscles ready for exercise. Examples include; A-skips, heel flicks, sidesteps, grapevine, Z-line running etc;
- Muscle activation: Incorporate light activation exercises to engage key lower-body muscles such as the hamstrings, quadriceps, glutes, and calves. This can include squats, lunges, glute/hamstring bridges, crab walks etc; and
- Sport specific activity: This can be tailored to any sport but for AFL an example includes small sided 4v2 game sense exercises, light contact work and fundamental skill drills such as handballing and kicking.
In-season strengthening
In-season football-specific strength training is essential for maintaining muscle strength, preventing injuries, and preserving those pre-season gains! Strength exercises help improve the density of connective and muscle tissues, increasing their resilience and reducing injury risk.
Additionally, in-season training addresses muscular imbalances, promoting symmetry and lowering the likelihood of overuse injuries (Kraemer & Nitka, 2023). By maintaining strength throughout the season, players can optimize performance, minimize injury risk, and compete at their best.
Prioritising resting and recovering
Giving 100% on game day and during training is crucial—but equally important is recovering to 100%. Your body needs time to rejuvenate and repair after intense sessions, reducing fatigue and lowering the risk of injury. Prioritising recovery allows you to perform at your best consistently.
Here are some key strategies to ensure you stay well-rested throughout the season:
- Incorporate rest days – overtraining increases the risk of injury and burnout. Rest days don’t mean complete inactivity; instead, opt for low-impact activities like walking, swimming, or a Pilates class to promote active recovery.
- Prioritise sleep – sleep is essential for muscle repair and overall recovery. Adults (18–64 years) should aim for 7–9 hours per night, while teenagers (14–17 years) need 8–10 hours. Quality sleep optimizes performance, so don’t neglect it!
- Utilise recovery techniques – enhance muscle recovery with methods such as massage, stretching, foam rolling, ice baths, and sauna sessions. These can help reduce muscle soreness and improve flexibility.
By prioritising rest and recovery, you’ll stay strong, minimise injuries, and maintain peak performance throughout the season.
Listening to your body and seek help from a professional if niggles occur
If something in your body feels off, it probably is. While it may be tempting to ignore minor discomfort, pushing through pain can lead to more serious injuries. What seems manageable now could result in a longer recovery period down the line.
At Back In Motion Eltham, our team of physiotherapists and osteopaths are here to help. We work with athletes at all levels to address niggles before they escalate, enhance performance, and prevent future injuries. For more information or to book an appointment, call us at 9439 6776.
We’d love to create a personalised, goal-driven rehab program to get you back to peak performance on the football field.
Remember: the best ability is your availability!
This blog was written by Oscar Hodgson, Physiotherapist at Back In Motion Eltham.
References:
- Chen, Che-Hsiu1; Ye, Xin2; Wang, Yi-Tse3; Chen, Yung-Sheng4; Tseng, Wei-Chin4. Differential Effects of Different Warm-up Protocols on Repeated Sprints-Induced Muscle Damage. Journal of Strength and Conditioning Research 32(11):p 3276-3284, November 2018. | DOI: 10.1519/JSC.0000000000002310
- Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3. Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis. Journal of Strength and Conditioning Research 24(1):p 140-148, January 2010. | DOI: 10.1519/JSC.0b013e3181c643a0
- Kraemer, William J. Ph.D., CSCS*D, FNSCA1,2; Nitka, Mike MS, CSCS*D, RSCC*E, FNSCA*E3,4. Importance of an In-Season Strength Training Program: A Reminder to Sport Coaches. Strength and Conditioning Journal 45(3):p 379-383, June 2023. | DOI: 10.1519/SSC.0000000000000739
- Sleep Health Foundation 2015. Sleep needs across the lifespan. Blacktown: Sleep Health Foundation.
- Ullman ZJ, Fernandez MB, Klein M. Effects of Isometric Exercises versus Static Stretching in Warm-up Regimens for Running Sport Athletes: A Systematic Review. Int J Exerc Sci. 2021 Oct 1;14(6):1204-1218. doi: 10.70252/FDTW6296. PMID: 35096248; PMCID: PMC8758156.