Kew is a suburb that loves its sport. Whether it’s a Saturday morning footy match at Victoria Park, a social netball game at Boroondara Sports Complex, or a casual cricket match at Stradbroke Park, locals of all ages stay active through community sport. But with weekend activity often comes the “weekend warrior” curse — injuries that pop up when our enthusiasm outweighs our preparation.
Common Weekend Warrior Injuries
Even with the best intentions, playing sport just once or twice a week increases the risk of:
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Rolled ankles from sudden changes in direction.
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Hamstring or calf strains from sprinting without a warm-up.
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Lower back pain from repetitive kicking, bowling, or sudden twisting movements.
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Shoulder pain from overhead throws, tennis, or basketball.
How to Stay Injury-Free on the Field
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Warm up properly
Take 10 minutes before your game: jogging, dynamic stretches, and sport-specific movements like side shuffles or arm swings. -
Don’t skip strength training
A strong core, hips, and legs protect your joints and reduce strain. Even two short sessions a week can make a difference. -
Recover like an athlete
Cool down, stretch, and rehydrate after games. Foam rolling or gentle mobility work helps reset the body. -
Listen to your body
Don’t push through pain — small niggles can turn into major injuries if ignored.
How Osteopathy Can Help Kew’s Athletes
At OneHealth Osteopathy, we work with community athletes to:
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Treat acute strains and sprains
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Restore mobility after injury
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Improve movement efficiency and biomechanics
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Provide tailored exercises to prevent re-injury
So, whether you’re chasing a football at Victoria Park or smashing volleys at a local tennis club, a bit of preparation and care goes a long way to keeping you on the field.
