Understanding Sports Injuries

Whether you're playing AFL, netball, basketball, soccer, running marathons, competing in HYROX, participating in CrossFit, or training in the gym, injuries are an unfortunate part of sport.

At The Sports Recovery Hub, we regularly work with athletes and active individuals to help them recover from injury, reduce recurrence risk, and safely return to sport and training.

While no injury prevention strategy can completely eliminate risk, research consistently shows that appropriate strength training, load management, recovery strategies, and sport-specific rehabilitation can significantly reduce injury rates and improve performance outcomes.

Injury Patterns by Sport

AFL Football

Most Common Injuries

• Hamstring strains

• ACL injuries

• Ankle sprains

• Groin strains

• Shoulder dislocations

• Concussion

Injury Prevalence

Hamstring strains remain the most common injury in elite AFL and account for more missed matches than any other injury category. ACL injuries continue to be among the most significant season-ending injuries (Orchard et al., 2024).

Typical Recovery Timeframes

Injury Recovery Time

Hamstring Strain 1–8 weeks

Ankle Sprain 1–12 weeks

Groin Strain2 –12 weeks

ACL Reconstruction 9–18 months

Shoulder Dislocation 6–16 weeks

Prevention Strategies

• Sprint exposure

• Hamstring strengthening

• Adductor strengthening

• Landing mechanics training

• Progressive preseason loading

• Strength and conditioning

Netball

Most Common Injuries

• ACL injuries

• Ankle sprains

• Patellofemoral pain

• Achilles tendinopathy

• Calf strains

Injury Prevalence

Netball has one of the highest rates of lower limb injuries among female athletes. Ankle sprains and ACL injuries account for a significant proportion of injuries due to the high demands of jumping, landing, and rapid changes of direction (Downs et al., 2021).

Typical Recovery Timeframes

Injury Recovery Time

Ankle Sprain 1–12 weeks

Patellofemoral Pain 4–12 weeks

Achilles Tendinopathy 6 weeks–6 months

ACL Reconstruction 9–18 months

Prevention Strategies

• Landing technique training

• Single-leg strength training

• Plyometric programs

• Calf strengthening

• Neuromuscular warm-up programs

Basketball

Most Common Injuries

• Ankle sprains

• Knee injuries

• Patellar tendinopathy

• ACL injuries

• Finger injuries

Injury Prevalence

Ankle sprains remain the most common basketball injury due to the frequency of jumping, landing, and contact situations. Knee injuries and patellar tendon pain are also commonly reported among recreational and competitive players (Andreoli et al., 2018).

Typical Recovery Timeframes

Injury Recovery Time

Ankle Sprain 1–12 weeks

Patellar Tendinopathy 6 weeks–6 months

ACL Injury 9–18 months

Knee Pain 4–12 weeks

Prevention Strategies

• Jump landing training

• Lower limb strength development

• Ankle stability training

• Load management

• Sport-specific conditioning

Marathon & Distance Running

Most Common Injuries

• Runner's knee

• Achilles tendinopathy

• Plantar fasciitis

• Shin splints

• Calf strains

Injury Prevalence

Research suggests approximately 30–50% of runners will experience a running-related injury each year, with the knee, calf, Achilles tendon, foot, and shin being the most commonly affected areas (van Gent et al., 2007).

Typical Recovery Timeframes

Injury Recovery Time

Plantar Fasciitis 6 weeks–12 months

Achilles Tendinopathy 6 weeks–12 months

Shin Splints 2–12 weeks

Runner's Knee 4–12 weeks

Prevention Strategies

• Gradual mileage progression

• Strength training

• Running load management

• Recovery monitoring

• Appropriate footwear

CrossFit

Most Common Injuries

• Shoulder injuries

• Lower back pain

• Knee injuries

• Wrist injuries

• Achilles injuries

Injury Prevalence

Research has shown that the shoulder, lower back, and knee are the most commonly injured regions in CrossFit participants. Injury rates are generally comparable to other strength-based sports when training is appropriately progressed (Rodríguez et al., 2022).

Typical Recovery Timeframes

Injury Recovery Time

Shoulder Injury 4–16 weeks

Lower Back Pain 2–12 weeks

Knee Injur y2–16 weeks

Achilles Tendinopathy 6 weeks–6 months

Prevention Strategies

• Movement competency

• Progressive loading

• Technique coaching

• Strength development

• Recovery management

HYROX

Most Common Injuries

• Achilles tendinopathy

• Calf strains

• Runner's knee

• Lower back pain

• Shoulder overload injuries

Injury Prevalence

HYROX combines endurance running with high-volume functional strength training. As a result, injury patterns commonly reflect a combination of running-related overuse injuries and strength-training overload injuries. The calf, Achilles tendon, knee, lower back, and shoulder are among the most commonly affected regions.

Typical Recovery Timeframes

Injury Recovery Time

Achilles Tendinopathy 6 weeks–6 months

Runner's Knee 4–12 weeks

Calf Strain 2–8 weeks

Lower Back Pain 2–12 weeks

Shoulder Injury 4–16 weeks

Prevention Strategies

• Running volume progression

• Calf strengthening

• Strength endurance training

• Recovery monitoring

• Mobility and movement screening

The Most Effective Injury Prevention Strategy

While every sport presents unique injury risks, research consistently identifies a number of factors that can reduce injury rates across most sporting populations.

Strength Training

Regular strength training has been shown to reduce overall sports injury risk and improve physical resilience.

Benefits include:

• Improved tissue capacity

• Reduced injury risk

• Better movement control

• Improved athletic performance

• Faster return-to-sport outcomes

Load Management

Many injuries occur when training loads increase faster than the body's ability to adapt. Monitoring volume, intensity, recovery, and progression is critical for reducing injury risk.

Sleep & Recovery

Recovery plays a vital role in injury prevention. Poor sleep quality and inadequate recovery have been associated with increased injury risk in athletes.

Mobility & Movement Quality

Improving mobility and movement competency may help reduce excessive stress on joints and tissues during sport and exercise.

When Should You Seek Professional Help?

Consider seeking assessment if you experience:

• Pain lasting longer than 1–2 weeks

• Recurrent injuries

• Swelling or instability

• Reduced sporting performance

• Difficulty training

• Persistent mobility restrictions

Early assessment often leads to shorter recovery times and reduces the likelihood of ongoing issues.

Why Choose The Sports Recovery Hub?

Our Physiotherapists, Chiropractors, and Myotherapists work together to help athletes:

• Recover from injury

• Build strength and resilience

• Improve performance

• Reduce recurrence risk

• Return to sport safely

Whether you're preparing for your next season, training for a marathon, competing in HYROX, returning from injury, or simply wanting to stay active, our team can help guide your recovery and performance journey.

References

Andreoli, C. V., Chiaramonti, B. C., Buriel, E., Pochini, A. C., Ejnisman, B., & Cohen, M. (2018). Sports injuries among amateur athletes at a Brazilian university. Acta Ortopédica Brasileira, 26(2), 93–98.

Downs, C., Ashton, L., Au, J., Brown, H., & Kean, C. O. (2021). Injuries in netball—A systematic review. Sports Medicine, 51(8), 1719–1735.

Orchard, J. W., Seward, H., Orchard, J. J., & Chivers, I. (2024). AFL injury surveillance report. Australian Football League.

Rodríguez, M. Á., García-Calleja, P., Terrados, N., & Crespo, I. (2022). Injury in CrossFit®: A systematic review of epidemiology and risk factors. International Journal of Environmental Research and Public Health, 19(1), 1–18.

van Gent, R. N., Siem, D., van Middelkoop, M., van Os, A. G., Bierma-Zeinstra, S. M. A., & Koes, B. W. (2007). Incidence and determinants of lower extremity running injuries in long distance runners: A systematic review. British Journal of Sports Medicine, 41(8), 469–480.