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Returning to sport after injury
A step-by-step guide to getting back to the activities you love, safely and confidently.
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Conditions we treat
Sports InjuryRecover safely and get back to the sport you love.
Sprains, strains and overuse injuries are common in sport. A structured rehabilitation plan helps you heal, rebuild performance and reduce the chance of re-injury.
Book an AssessmentUnderstand the symptoms
What it feels like
Sports Injury can feel different for everyone. You may experience one or more of the following:
Pain during activity
Pain that stops you training or playing.
Swelling or bruising
After a twist, fall or impact.
Instability
A joint that feels loose or gives way.
Reduced performance
Less speed, power or endurance.
Stiffness
Limited movement after rest.
Why it happens
Common causes
- Sudden twists, landings or impacts
- Doing too much, too soon (training load)
- Poor recovery between sessions
- Muscle imbalance or previous injury
When to seek help
When to see a physiotherapist
Early assessment and the right exercises can help reduce pain, improve movement and prevent the problem from coming back.
You should see a physiotherapist if:
- Pain has not improved after a few days
- You cannot train or play normally
- A joint feels unstable
- You keep getting the same injury
- You want a safe plan to return to sport
Seek urgent medical care if you:
- You cannot put weight on the limb
- An obvious deformity or a “pop” with immediate severe swelling
- Numbness, coldness or colour change in the limb
- A head injury with headache, confusion or vomiting
If you have any of these, call Rescue 1122 or go to your nearest emergency department — don’t wait for a physiotherapy appointment.
How we help
How we treat sports injury
Our treatment is tailored to your symptoms, lifestyle and goals.
1Detailed assessment
We assess the injury, your sport and a realistic recovery timeline.
2Targeted treatment plan
Early care to settle pain and swelling, then progressive loading.
3Restore movement and strength
Strength, power, agility and sport-specific drills.
4Prevent it from coming back
Injury-prevention work and return-to-sport testing.
Typical recovery timeline
How long does recovery take?
Recovery varies from person to person. This is a typical guide, not a guarantee.
Weeks 1–2
Protect and settle
Reduce pain and swelling while keeping the rest of you moving.
Weeks 3–6
Rebuild
Progressive strength and movement work.
6+ weeks
Return to sport
Sport-specific training and testing before full return. Timelines vary by injury.
Frequently asked questions
Your questions, answered.
Should I use ice or heat?
Ice can ease pain and swelling early on. More important is gradual, guided loading — we’ll show you how.
When can I play again?
When you meet clear strength and movement milestones, not just when pain goes. This reduces the risk of re-injury.
Can I keep training while injured?
Often yes, with changes. We’ll help you stay fit without aggravating the injury.
Do I need a doctor’s referral?
No. You can book an assessment directly. If we think you need scans or a doctor’s opinion, we’ll tell you and help you arrange it.
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