Ready to Return to the Footy Field? Here’s How to Do It Safely!

Australian Rules Football (AFL) is a physically demanding sport that requires a combination of strength, endurance, agility, and skill. As the 2025 season looms, it’s important to ease back in safely. A rushed or poorly planned return can increase the risk of injury and hinder performance. As physiotherapists, we frequently see common injuries in returning footballers, many of which can be prevented with the right approach. This article outlines key strategies for injury prevention and preseason load management to ensure a smooth transition back to the game.

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‍Common Injuries in Returning Footballers

After a long break, the body often loses the specific conditioning required for AFL. Without adequate preparation, players are at an increased risk of:

1. Hamstring Strains: A common soft tissue injury, often due to sprinting without proper strength or flexibility.

2. ACL Tears & Knee Injuries: Cutting, pivoting, and jumping can place excessive stress on the knees, particularly if the lower limbs aren’t properly conditioned.

3. Ankle Sprains: Unstable or weakened ankle joints make rolling injuries more likely, especially on uneven ground.

4. Groin & Hip Injuries: The explosive movements required for AFL can overload the hip flexors and adductors.

5. Shoulder Dislocations & AC Joint Sprains: The physical nature of the game makes shoulder injuries common, particularly in tackling and marking contests.

6. Concussions: High-speed collisions can lead to head injuries, requiring careful management.

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Preventative Strategies for Injury Reduction

To minimise injury risk, returning footballers should prioritise a structured preseason program that incorporates strength, mobility, and sport-specific conditioning.

1. Gradual Strength and Conditioning

· Build lower limb strength with exercises like squats, lunges, deadlifts, and hamstring curls.

· Incorporate plyometric training, such as box jumps and bounding drills, to improve power and landing mechanics.

· Train core and hip stability to support multi-directional movement and reduce groin strain.

2. Flexibility and Mobility Work

· Dynamic warm-ups before training, including leg swings, lunges, and hip openers.

· Regular stretching and mobility drills for hamstrings, calves, hips, and shoulders.

· Foam rolling and soft tissue work to release tight muscles.

3. Running Mechanics and Load Management

· Gradually reintroduce high-speed running and sprinting to avoid hamstring injuries.

· Implement change-of-direction drills to improve agility and knee stability.

· Avoid excessive running volume too quickly; progress weekly based on your body’s response.

4. Tackling and Contact Preparation

· Work on tackling technique to minimise awkward landings and shoulder injuries.

· Strengthen the upper body, particularly the rotator cuff and scapular stabilisers.

· Include controlled contact drills before returning to full competition.

5. Proper Recovery Strategies

· Prioritise sleep and nutrition to aid muscle repair and adaptation.

· Implement active recovery days, including light swimming, cycling, or yoga.

· Use ice baths, massage, and physiotherapy as needed for soreness and injury management.

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Managing Load During Preseason

AFL places a high demand on the body, and returning players need to be mindful of their training loads. Sudden spikes in workload are a major risk factor for soft tissue injuries. A gradual, structured approach is key.

1. Start with a Progressive Training Plan

A general guideline is the 10% rule, where training load (running volume, gym intensity, or total sessions) increases by no more than 10% per week.

· Weeks 1-2: Focus on foundational strength, light aerobic running, and mobility.

· Weeks 3-4: Introduce moderate-intensity interval running and basic agility drills.

· Weeks 5-6: Increase sprinting, change-of-direction work, and sport-specific skills.

· Weeks 7-8: Integrate full-contact drills and match simulations.

2. Monitor Fatigue and Recovery

· Pay attention to signs of overtraining, including persistent soreness, decreased performance, and fatigue.

· Use tools like the Rate of Perceived Exertion (RPE) to gauge intensity and adjust accordingly.

3. Balance Strength and Running Workloads

· Avoid excessive lower body gym work on days when heavy running or sprinting is scheduled.

· Prioritise high-quality movements over excessive repetitions to avoid fatigue-related injuries.

4. Plan Rest Weeks

· Deload every 4-5 weeks by reducing volume by 30-50% to allow the body to recover and adapt.

· Use these weeks for additional rehab, recovery, and technical skill refinement.

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Returning to AFL after a long break requires careful planning to avoid injuries and maximise performance. By incorporating strength training, mobility work, gradual load progression, and proper recovery, players can build resilience and safely return to the game they love.

If you're experiencing any niggles or concerns during your comeback, consulting with a physiotherapist can help tailor a program to your specific needs and keep you on track for a successful return to football.

Book now! www.tsic.com.au } 03 9783 9990