The Hidden Risk of Playing Too Much

When we think of sports injuries, we often imagine a sudden fall or awkward landing. But not all injuries happen in a single moment.

Overuse injuries develop gradually when the same muscles, bones, or joints are repeatedly stressed without enough time to recover. They’re one of the most common injuries in young athletes, especially those who train frequently, compete year-round, or play multiple sports.

Common signs of an overuse injury

You might notice:

• Pain that gradually gets worse during or after activity

• Soreness that doesn’t improve with rest

• Swelling or tenderness around a joint

• Reduced performance or movement

• Feeling unusually tired during training

Ignoring these signs can turn a small problem into a more serious injury.

Common overuse injuries

Some examples include:

• Shin splints

• Patellar tendinopathy (“jumper’s knee”)

• Stress fractures

• Achilles tendinopathy

• Shoulder overuse injuries in throwing or swimming sports

How can you help prevent them?

While not every injury can be prevented, these habits can reduce your risk:

• Give your body regular rest days.

• Increase training gradually rather than all at once.

• Warm up before training and cool down afterwards.

• Wear appropriate footwear for your sport.

• Eat well, stay hydrated, and get enough sleep.

• Listen to your body—pain is a signal, not something to push through.

When should you seek help?

If pain continues for several days, keeps returning, or affects the way you move, it’s important to speak with a physiotherapist, sports doctor, or other healthcare professional. Getting help early can often mean a quicker recovery and a safer return to sport.

Athlete Spotlight: Mollie O'Callaghan

Australian Olympic champion Mollie O’Callaghan recently revealed that she had been competing while managing stress fractures and bone oedema in her lower back, as well as an ongoing shoulder injury. At one point, she was told to stop swimming immediately, but after working closely with a spinal specialist and prioritising her recovery, she was later cleared to return to competition.

Her experience is a reminder that overuse injuries can affect even the world’s best athletes. Training hard is important, but so is giving your body enough time to recover. Listening to pain early and seeking professional advice can help prevent a small injury from becoming a much bigger one.

"Last month I was told I wouldn't be able to compete... I was also told to stop swimming immediately."

Her story is a powerful reminder that recognising injuries early and allowing your body time to recover is just as important as training hard.