The 5 Most Common Sports Injuries We See on the Central Coast — and How to Avoid Them

At Thrive Physio Erina, we see all sorts of sports injuries — some mild, some more serious — but many have one thing in common: they could’ve been prevented with the right preparation and recovery.

Here are the five most common injuries we treat, and our best advice for avoiding them.

1. Ankle Sprains

It’s easy to underestimate how much strain your ankles take — especially on uneven surfaces or during quick direction changes. We see ankle sprains in everyone from netballers to trail runners.

How to prevent it:

• Do regular balance and ankle-strengthening exercises.

• Always warm up before training.

• If you’ve rolled your ankle before, get it checked — once it’s happened, you’re more likely to do it again without proper rehab.

2. Hamstring Strains

Hamstring injuries are notorious among runners, footballers, and gym-goers. They often happen when you accelerate or stretch too far, too fast.

How to prevent it:

• Incorporate eccentric hamstring exercises (like Nordic curls) into your training.

• Gradually build up sprinting intensity.

• Don’t skip your warm-up — cold muscles tear more easily.

3. Knee Pain (Patellofemoral Pain or “Runner’s Knee”)

If you’ve felt a dull ache at the front of your knee after running, squatting, or climbing stairs, you’re not alone. This type of pain is one of the most common overuse issues we treat.

How to prevent it:

• Strengthen your hips and quads — knee pain often starts higher up the chain.

• Mix up your training surfaces.

• Ease into new workouts or distances.

4. Shoulder Injuries

Shoulders cop a lot of strain in swimming, tennis, cricket, and even gym workouts. We often see rotator cuff irritation or impingement from repetitive overhead movements.

How to prevent it:

• Strengthen your rotator cuff and shoulder blade muscles.

• Watch your form — especially during weight training.

• Rest and recover properly between sessions.

5. Lower Back Strain

From golfers to tradies to surfers, lower back pain can sideline anyone. It’s often linked to poor core control, muscle imbalances, or lifting technique.

How to prevent it:

• Strengthen your core and glutes.

• Check your lifting form.

• Keep your hips and spine mobile with regular stretching.

When to See a Physio

If you’re starting to feel a niggle that doesn’t settle after a few days, don’t ignore it. Getting a proper assessment early can save you from weeks or even months of frustration.

At Thrive Physio Erina, we’ll help you get to the root of the problem, guide your rehab, and build a plan to get you moving confidently again — so you can get back to doing what you love.

Book an appointment today and let’s get you back on the field, court, or trail — stronger than before.