As the winter sports season approaches, now is the time to prepare your body for the demands of netball, rugby, hockey, and football. Pre-habilitation (pre-hab) is key – it’s about proactively strengthening and conditioning your body to create a solid defence against potential injuries. Whether you’re starting to feel some pre-season niggles or simply want to stay injury-free, a structured pre-season plan can make all the difference.
Why Pre-Hab Matters
Injuries can have a significant impact on a young athlete’s sporting future. Sporting success isn’t just about skill – it starts with proper training, conditioning, and injury prevention. By taking the right steps now, you can reduce your risk of injuries and set yourself up for a strong season.
Pre-season preparation should focus on building physical resilience through strength training, mobility work, and cardiovascular fitness while incorporating sport-specific drills to condition the body for the demands of competition.
Your Pre-Season Checklist
Build Strength & Stability – A strong, stable body helps prevent injuries. Rugby players, for example, benefit from compound lifts such as squats, deadlifts, and bench presses, while netballers and footballers should prioritise single-leg stability exercises like step-ups and Bulgarian split squats. Core strength is also essential for balance and injury prevention.
Improve Mobility & Flexibility – Tight muscles increase the risk of strains and tears. Dynamic stretching before training and static stretching after are crucial. Foam rolling and active recovery, such as yoga, can also enhance flexibility and movement efficiency.
Enhance Cardiovascular Fitness – Sport-specific fitness training ensures you’re ready for game day. Rugby and football players should incorporate interval running, while netballers and hockey players benefit from agility and lateral movement drills. Building endurance while improving short bursts of speed will help prevent fatigue-related injuries.
Prioritise Recovery & Nutrition – Recovery is just as important as training. Proper sleep, hydration, and balanced nutrition – including adequate protein and carbohydrates – are essential. Active recovery techniques like massage, stretching, and using compression gear can also improve performance and reduce injury risk.
Follow a Structured Warm-Up Routine – Warming up properly before training and games reduces the risk of injuries. The A.P.P. warm-up (Gradual, Active, Progressive, and Planned) ensures athletes gradually increase their heart rate and muscle activation before high-intensity movements. Sport-specific drills such as agility ladder work, bounding, and controlled impact exercises prepare the body for match conditions.
Listen to Your Body – If you’re already experiencing pre-season niggles, don’t ignore them! Address minor issues before they become major injuries. Seeking advice from a physiotherapist or sports rehab expert can help you stay in the game.
How Active Health Can Help
Our expert physiotherapists are trained to spot muscle imbalances and biomechanical issues and can test range of motion, flexibility, muscle strength, and function. Identifying these factors can be key in avoiding injury.
We can also tailor individualised exercise programs, warm-ups, or drills to ensure you are correctly loading your muscles and optimising your training load.
Our podiatrists can also offer expert advice. They are trained in assisting with shoe selection, which is particularly helpful for those new to a sport or spending a lot of time in their chosen footwear. The right shoes can help reduce injury and muscle soreness.
Podiatrists can also conduct gait analysis, which is extremely useful for analysing your walking and running style. Identifying any inefficiencies can help in injury reduction by providing targeted exercises to improve movement patterns.
Stay in the Game with Active Health
If you need guidance on pre-season training, injury prevention, or managing niggles, our expert team is here to help.
Book an assessment with us today and give yourself the best start to the season!
Tracking performance, supporting rehabilitation, and enhancing injury prevention – VALD technology provides key insights to help athletes stay at the top of their game.
Professional footballer and Football Fern, Gabi Rennie, recently stopped in to one of our Rangiora clinics to test out our VALD equipment while back home!
At Active Health, we are always looking for the best ways to assess, treat, and enhance performance for our clients. Our cutting-edge VALD equipment allows us to take a data-driven approach to rehabilitation and training. Here are just a few of the many tests we can conduct to assess movement, muscle imbalances, and performance limitations.
Countermovement Jump (CMJ)
The countermovement jump (CMJ) is a functional test commonly used to assess lower limb performance, particularly for athletes. With hands on the hips, the individual performs a quick downward movement (eccentric phase) followed by an explosive jump (concentric phase). This test provides valuable insights into force development, limb imbalances, and overall jump mechanics. By analyzing each phase of the movement, we can identify weaknesses and tailor rehabilitation or training programs accordingly.
Drop Jump
The drop jump test involves stepping off a box onto force decks and immediately jumping as high as possible. This test helps assess limb imbalances and force absorption in the legs, providing crucial information about an individual’s ability to efficiently manage impact forces. It is particularly useful for identifying potential injury risks and optimizing training strategies to improve landing mechanics.
Push-Up Test
The push-up test performed on VALD force plates helps us break down upper body movement patterns and assess muscle imbalances. By capturing force data throughout the movement, we can pinpoint asymmetries and deficiencies, allowing us to develop targeted rehab or strength programs that promote balanced and efficient movement.
Why Use VALD Technology?
VALD technology allows us to take the guesswork out of movement assessment and provide precise, actionable insights. Whether you are an athlete looking to enhance performance or recovering from an injury, these tests help us design personalized rehabilitation and training plans to optimize your health and performance.
If you’re interested in how VALD testing can help you reach your goals, get in touch with us today!
Physiotherapy following childbirth is designed to assist with recovery of the pelvic floor and core, along with the rest of the body and health in general. The initial 3 months following childbirth is referred to as the ‘4th trimester’, and during this time it is essential to allow the body to recover from pregnancy and childbirth.
During pregnancy posture must change to accommodate for the beautiful wee baby growing inside. The ribs widen as the heart increases by 50% of its normal size and the ligaments soften to allow the body to stretch. The muscle activity around the pelvis changes as the pelvic position changes. This is a normal process and a clever way the body adapts to have a child. The pelvic floor is a group of muscles that sit like a trampoline in the base of the pelvis. With the increased weight of the baby resting on the pelvic floor it also undergoes some stretch throughout pregnancy.
Changes to the pelvic floor during birth.
During a vaginal delivery, or attempted vaginal delivery, the muscles and nerves stretch significantly to allow the passage of the baby from the inside to the outside. The pelvic floor is designed to stretch to 250% of its resting length, much more stretch than any other muscle of the body. However, depending on the circumstances of the delivery, that stretch to the tissues may be temporary but sometimes if there is a greater degree of stretch, a longer duration of stretch or the need to use instruments such as forceps, the tissues may be injured and not be able to return to their predelivery state. Due to the constantly changing circumstances of each mother’s labour and delivery it is possible to injure other structures around the pelvis during vaginal deliveries such as the pelvic bones, the tailbone, the nerves and the tissues that hold the pelvic organs inside the body.
For those who have a caesarean section delivery the pelvic floor has undergone the stress of the pregnancy. There may have been stress to the vaginal and pelvic floor tissues and muscles if a vaginal delivery was initially attempted, and then in order to access the baby for delivery the abdominal wall tissues and muscles are injured as they are cut to access the baby therefore also need time to heal and recover. We know the scar takes at least 3 months to heal to a reasonable strength when it can then start tolerating more stress and loading.
Due to these significant effects on the structures around the pelvic floor and pelvis it is very important to allow time for these injured tissues to recover follow childbirth, and to rehabilitate them in a safe manner. Pelvic health physios can help to guide women in this recovery, as well as check if there has been injury to the pelvic floor muscles or other structures during childbirth. Allowing the appropriate time to recover and rehabilitate from the normal adaptions from pregnancy, childbirth and the potential injuries that may have occurred is beneficial to optimize recovery and to address any symptoms or difficulties women may be having in the 4th trimester, but also to reduce the risk of pelvic health problems later in life. Pelvic floor physical therapy has been proven to reduce the risk of pelvic organ prolapse, urinary, bowel, and sexual dysfunction and pelvic pain.
When to begin Pelvic Health Physiotherapy;
It is highly recommended to start pelvic floor physiotherapy around 6 weeks following delivery. This is to screen for any potential injuries, and to help to guide recovery including exercise and return to sports and fitness whether your goal is circus performing, running 5km or 50km. Having said that, it is never too late to see a pelvic floor physio. Many pelvic health symptoms that occur after having children and are often thought to be a ‘normal’ consequence are in fact common but not normal. They are a sign of pelvic floor dysfunction and often respond very well to pelvic health physiotherapy. A good example of this is leaking when you cough, sneeze or jump on a trampoline- this is common but not normal!
Postpartum physio can also help with:
Difficulty peeing or emptying the bladder, leakage of urine, and bladder urgency or frequency
Constipation, difficulty with bowel movements, and leakage of bowels
Painful sex, diminished or absent orgasm
Separation of the abdominal muscles
Restoring core function and strength of the abdominals and pelvic floor
Pelvic floor and pelvic girdle, low back, and hip pain
Caesarean section and episiotomy scar tissue and pain
Pelvic organ prolapse prevention and/or treatment
Eliminate pain from trauma to the pelvic floor and muscles
Reduce pain from nerve damage in the pelvic and pelvic floor
Postnatal physiotherapy helps with this and really should be a standard part of our healthcare as it is in France! As a profession we are excited that the upcoming ACC Maternal Birth Injury coverage will improve access for many new mothers to undergo postnatal rehabilitation- more on that in our next post.
Our Pelvic Health Physiotherapy team at Active Health are here to help you recover and live your best life! Call us at 03-383-6290 to see one of our team.
Active Health Canterbury and Rangiora are excited to introduce you to our new look Pelvic Health Physiotherapy team who bring a wealth of education and experience to this exciting and expanding area of physiotherapy.
With the range of experience of our pelvic health physios we are proud to offer quality care in all aspects of Women’s, Men’s and Pelvic Health from care during pregnancy and the postnatal period, to management for bladder, bowel, prolapse and sexual concerns, through to more complex conditions such as pelvic pain, pelvic cancer and pessary fittings.
All of our Pelvic Health physios have a solid background in musculoskeletal physiotherapy and have completed specific training in pelvic health physiotherapy. Our team are all passionate at enabling women and men to safely return to activities and sports they love following events or conditions that may have limited their ability such as childbirth, surgery, or the onset of pelvic health symptoms.
Meet our team…..
Jo Dowle;
Jo joins the team with a wealth of experience and education in the area of pelvic health, both in the private setting and from within the public system. With her solid background in musculoskeletal physio, Jo is able to thoroughly investigate symptomatic dysfunctions from both inside and outside the pelvis and apply education, manual therapy and exercise to address her patients’ symptoms and functional limitations. Jo has had much experience working with pregnant and post-natal ladies and has a special interest in helping women return to exercise or higher-level sports after childbirth. Jo has also undergone training to fit a range of pessaries for both prolapse and stress incontinence and works with the patient’s healthcare provider to ensure this is done safely.
Fun fact about Jo: Jo lived in Nepal for 2 years and worked with leprosy patients.
Jacqui Bath;
Jacqui Bath has wide ranging experience as a physio and has treated a range of clients from high level athletes playing contact sports to physical facilitation rehabilitation programs with the more elderly. She has extensive experience as a musculoskeletal physio and since having her own children, she has also completed further training to become a Womens’ and Pelvic Health physiotherapist. Jacqui has a special interest in core stability and strengthening, including Pilates and incorporates this into preparing her patients to return to exercise and sports. Jacqui has completed a Postgraduate Diploma in Public Health, focusing on health promotion and prevention, Hauora Māori and promoting healthy active lifestyles.
Fun fact about Jacqui: Jacqui was one of the first women in New Zealand to referee rugby.
Ashley Briscoe;
Ashley Briscoe has recently moved back to her hometown of Christchurch after working in private practice in Auckland. Ashley has done multiple pelvic health courses and enjoys combining her pelvic health and musculoskeletal skills to empower and motivate her clients back into doing those things they enjoy after childbirth or pelvic injuries. At Birthcare in Auckland Ashley worked with women soon after childbirth educating and guiding women on postpartum recovery and safe return to exercise. Ashley is currently studying towards a Diploma in Pain Management with a focus on pelvic pain at the University of Otago. She particularly enjoys working with lower back, pelvic, glute and hip pain, again utilizing her pelvic health and musculoskeletal skills.
Fun fact: Ashley has three schnauzers aged 3 months, 6 years and 7 years.
Susan Larson;
Susan Larson is Active Health’s team lead for Pelvic Health and Cancer Rehab, with a Postgraduate Certificate in Pelvic Health and is a Certified Cancer rehabilitation Physio. She enjoys sharing knowledge gained from her extensive experience and education in pelvic health, cancer rehab and musculoskeletal physiotherapy with her team and enjoys working in a close team environment with others who share her passion for pelvic health. Susan’s area of special interest is rehabilitation of pelvic cancers, including gynecologic, prostate and colorectal cancers.
Fun fact: Susan has jumped off 3 bridges, out of 2 planes, and climbed 21 14,000ft mountain peaks.
Now that winter is behind us, I am sure everyone is more eager to get out and enjoy the sunshine. Have you been thinking about getting back to some of your favorite hiking tracks or maybe set yourself some new running goals for spring. Well, there are some things you should consider before jumping up and getting into things.
Getting prepared!
If you have been more sedentary over winter or your schedule hasn’t allowed, you to be as active it is important to have a think about anything that may restrict you getting back out there.
There may be some underlying niggles that you haven’t thought of for a while. Prior to getting started think about your history of injuries and addressing ongoing problems before they impact on your function or get worse.
It is important to get a second opinion if you feel like you aren’t improving or need some advice. Working with one of our physios or podiatrists to assess any ongoing aches and pain, looking at your form and function or giving you some stretches/exercise to target those weaknesses.
Think about any specific braces or supports that you may need or feel more confident with. This may include ankle or knee supports.
If you have an old pair of sneakers, think about getting them updated and also making sure they are appropriate for the terrain. (Hiking – sturdy boots with good ankle support, thicker tread. Long distance running – cushioned footwear with good arch support).
If you are having ongoing foot/ankle/leg pain it would be worth getting a podiatry opinion and possible orthotic fitting.
New Zealand Hiking
Pace yourself!
It is important to ease back into things – depending on what you’ve been up to over winter you may need to start with lighter activity and progressively build your strength and endurance.
Start with smaller goals to then build up from. If you need to lower your pace then gradually progress things like your speed, intervals, distance, terrain.
Make sure to give yourself rest periods in between activity. It is important that your body recover from intense exercise.
Plan ahead!
Before you get going you should give yourself the best opportunity to succeed. This means not only preparing your gear but also your body. Thinking about fueling your body with nutritious food and hydration that will help you get through those longer journeys. Make sure you are well rested and giving enough time between when you were last active. You may want to include an active warm up/stretching before hand to get your muscles engaging. Check out and plan your route too, click here to find some good walking tracks to suit your level of fitness and experience.
Bring a pack!
There may be some things that you bring with you on longer hikes or runs. This important to keep you fuelled through this activity like more water or food. In case of an injury occurring while you are out it is important you have some way of contacting someone for help. You should also think about having some basic first aid supplies and possibly pain relief depending on the length of your hike/run.
Have fun hitting the hiking and running trails this spring.
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