Women’s participation in sport is growing faster than ever — from local weekend teams and fitness clubs to competitive athletes representing Cronulla and beyond. Whether you play netball, surf, run, or hit the gym, being active brings huge physical and mental benefits. But with greater involvement in sport comes a higher risk of injury, particularly if training loads or recovery aren’t managed well.

At Southside Physiotherapy Cronulla, we work with women of all ages and activity levels who want to stay strong, confident, and injury-free. Understanding your body and how it responds to training can make all the difference between consistent performance and unwanted time on the sidelines.

Why Women Are More Prone to Certain Injuries

Women and men share many physical similarities, but some anatomical and hormonal differences can affect injury patterns. For example:

Knee and ACL injuries: Women are more likely to experience knee ligament injuries due to differences in hip and knee alignment, muscle balance, and hormonal influence.

Pelvic and hip issues: Wider pelvic structure and hormonal changes can sometimes affect stability and load through the hips and lower back.

Stress and fatigue: Balancing sport, work, and family can increase fatigue, which raises the risk of overuse injuries.

Recognising these factors doesn’t mean women are at a disadvantage — it simply highlights the importance of targeted prevention strategies and the role physiotherapy plays in maintaining peak performance.

The Role of Physiotherapy in Injury Prevention

Physiotherapy isn’t just about recovering after injury — it’s also about prevention. A physio can assess how you move, identify weaknesses or imbalances, and create a tailored program that helps you train safely.

At Southside Physiotherapy Cronulla, we focus on:

Movement analysis: Understanding your posture, joint mobility, and muscle control during activity.

Strength and stability: Building strength through the hips, core, and legs to support balance and control.

Technique refinement: Small adjustments in how you land, run, or jump can significantly reduce injury risk.

Recovery and load management: Teaching you how to balance training intensity with adequate rest and recovery.

Practical Injury Prevention Tips for Women in Sport

1. Prioritise strength training

Strong muscles protect joints and improve performance. Focus on the glutes, hamstrings, quadriceps, and core — these areas are vital for stability and power.

2. Warm up properly

Dynamic stretching and mobility drills prepare muscles and joints for movement. Include lunges, squats, light jogging, or agility drills before training.

3. Improve landing technique

Sports like netball and basketball involve repetitive jumping. Learning to land softly with knees bent and hips aligned can help prevent ACL and knee injuries.

4. Listen to your body

If you’re tired, sore, or feeling niggles, don’t ignore them. Overtraining can lead to fatigue, loss of coordination, and higher injury risk. Take rest days seriously.

5. Support your recovery

Simple steps like stretching, foam rolling, adequate sleep, and proper nutrition all support tissue repair and energy balance.

6. Consider hormonal changes

Hormonal fluctuations during the menstrual cycle can influence flexibility and coordination. Be mindful of these variations and adjust training intensity when needed.

7. Get assessed by a physiotherapist

A tailored assessment can help identify weak points or mobility issues before they cause problems. Regular check-ins with your physio can help fine-tune your training and prevent injury.

Benefits of Physiotherapy for Active Women

Working with a physiotherapist can give you:

A deeper understanding of how your body moves and performs.

Confidence to train hard while reducing injury risk.

Personalised exercise plans to support strength and flexibility.

Faster recovery after training or competition.

Long-term strategies to maintain health and performance.

Whether you’re part of a local Cronulla netball team, training for a marathon, or just starting your fitness journey, physiotherapy can help you stay consistent and avoid unnecessary setbacks.

Taking Care of Your Body Means Staying in the Game

Sport should empower you — not limit you. With the right combination of training, rest, and professional support, women can perform at their best at every age and stage of life.

At Southside Physiotherapy Cronulla, we’re proud to support women in sport across the Sutherland Shire. Our experienced team can help you build strength, prevent injury, and move with confidence — both on and off the field.

Book Your Assessment Today

Don’t wait for pain or injury to slow you down. Whether you’re recovering from a strain or want a personalised injury-prevention program, Southside Physiotherapy Cronulla can help you stay active, strong, and ready to perform.

Book an appointment today and keep your body moving at its best.