Injuries can strike any athlete at any moment, whether on a professional field or a community court.

According to Midrand-based sports physiotherapist Matsobane Tisane, many of these injuries are preventable with the right knowledge, preparation, and discipline.

Tisane shared this message during a visit to the Midrand Royal Netball Club on January 17, where he addressed athletes ranging from young children to adults on the importance of proper warm-ups, injury prevention, and understanding their bodies.

Read more: Summerhill’s softball and netball star Jaylynn bags major call-ups

A physiotherapist at Range of Motion Physiotherapy in Noordwyk and a former Mamelodi Sundowns Development player who transitioned into health sciences, focusing on physiotherapy, rehabilitation, and sports integration, Tisane said his visit was inspired by a professional relationship with the club’s coach, who is also one of his clients.

Rather than focusing on coaches alone, Tisane said he chose to speak directly to the players, particularly the younger athletes, sharing his journey from being an athlete himself to working in professional football. “I’ve experienced injuries personally as an athlete, and now I see them from a medical perspective. That combination helps me understand how athletes feel, how they behave, and how their bodies need to be maintained.”

Tisane stressed that warm-ups are especially critical in fast-paced sports, such as netball, which involve frequent running, jumping, and sudden changes of direction. “There are basic exercise principles that apply to every sport, regardless of level. These include a proper warm-up, dynamic stretching, the main activity, a cool-down, and then static stretching.”

He believes introducing these principles early can significantly reduce injury rates over time. “If athletes understand these concepts as early as possible, it can prevent the majority of injuries we see later on.”

According to Tisane, the most common injuries among netball players affect the knees, ankles, and hips.

Also read: Dubula Stars captain takes his talent to the next level

However, the type of injury often depends on age. “With younger athletes, growth plates are still developing and not fully fused. Jumping sports like netball can cause growth plate-related conditions, especially around the knee and hip areas.”

Adult players, on the other hand, are more prone to joint stability issues. “For adults, injuries are often linked to reduced proprioception, the body’s ability to control movement and balance, as well as weaknesses in knee, ankle, and hip stability.”

Tisane highlighted that proper warm-ups play a crucial role in preventing both short-term and long-term injuries by reducing micro-tears in muscles and tendons.

“These small tears happen daily and accumulate over time. A major injury, like an Achilles tendon rupture, often isn’t caused by one single moment, but by repeated micro-tears that weren’t properly managed.”

A structured warm-up and dynamic stretching programme prepares the body for activity, improves joint range of motion, enhances balance and co-ordination, and promotes healthy circulation.

Range of Motion Physiotherapy is based in Noordwyk and can be found on Instagram, Facebook, and Google.

Grab a copy of Midrand Reporter to learn more ways from Matsobane Tisane to prevent injuries as an athlete.

Follow us on our Whatsapp channel, Facebook, X, Instagram and TikTok for the latest updates and inspiration!