Starting a new sport is exciting—whether you're taking up tennis to enjoy Auckland's outdoor courts, joining a local football club, trying CrossFit for the first time, or preparing for your first half-marathon. The anticipation of learning new skills, improving fitness, and connecting with like-minded people drives thousands of New Zealanders to begin new sporting activities each year. However, enthusiasm alone doesn't guarantee a successful, injury-free experience. At Auckland Physiotherapy, we frequently see individuals whose sporting journeys are cut short by preventable injuries that could have been identified and addressed through pre-participation physiotherapy screening.
The question "Should I see a physio before starting a new sport?" doesn't have a universal answer—it depends on various factors including your age, previous injury history, fitness level, and the demands of your chosen activity. This comprehensive guide explores the evidence behind pre-participation physiotherapy assessments, identifies who benefits most, explains what to expect during a sports screening, and provides practical advice for starting your new sporting endeavour safely and successfully.
Research consistently demonstrates that structured pre-participation assessments identify risk factors for sports injuries, and when combined with targeted interventions, significantly reduce injury rates.
A landmark systematic review published in the British Journal of Sports Medicine analysed multiple studies examining injury prevention programs. The research found that neuromuscular training programs based on screening assessments reduced overall injury risk by approximately 35%, with lower limb injuries showing even greater reductions of up to 50%.
Additional research in The American Journal of Sports Medicine demonstrated that athletes who underwent pre-season screening and received corrective exercises for identified deficits experienced 52% fewer injuries compared to control groups who didn't receive interventions.
The Scandinavian Journal of Medicine & Science in Sports published findings showing that functional movement screening followed by targeted exercise programs reduced injury rates in recreational athletes by 46% over a competitive season.
Pre-participation physiotherapy assessments identify:
Biomechanical Risk Factors:
Physical Deficits:
Previous Injury Sequelae:
Individual Risk Factors:
Once identified, these factors can be addressed proactively through targeted exercise programs, manual therapy, education, and graduated training protocols—preventing injuries before they occur rather than treating them after the fact.
While pre-participation screening benefits everyone, certain groups gain particularly significant advantages and should prioritize physiotherapy assessment.
If you've experienced sports injuries, accidents, or chronic pain conditions, physiotherapy screening is essential before beginning new activities.
Why this matters: Previous injuries often leave residual deficits even after pain resolves. Research shows that individuals with previous ankle sprains, for example, have a 70% increased risk of re-injury without proper rehabilitation and screening. ACL reconstruction patients who return to sport without addressing strength and movement deficits face re-injury rates of 20-30%.
What we assess:
Common injuries requiring pre-sport screening:
At Auckland Physiotherapy, we frequently identify persistent deficits in patients who believe they've fully recovered. A runner who sprained their ankle six months ago might still have 20% strength deficit in their calf muscles and proprioceptive deficits—setting them up for re-injury without proper rehabilitation.
Age-related physiological changes affect injury risk and require thoughtful preparation when beginning new sports.
Physiological changes with aging:
Why screening helps: Physiotherapy assessment identifies age-related limitations and creates appropriate training progressions that challenge you safely while allowing adequate adaptation time. We help distinguish between normal age-related changes and problematic dysfunctions requiring intervention.
Evidence: Research in the Journal of Science and Medicine in Sport found that adults over 40 who received pre-participation screening and graded exercise programs had significantly fewer injuries and better long-term adherence to new sports compared to those who started without professional guidance.
Sports requiring particular attention for older beginners:
Moving from swimming, cycling, or yoga to running, basketball, or CrossFit represents a significant change in musculoskeletal demands.
The challenge: While you may have excellent cardiovascular fitness from cycling or great flexibility from yoga, these qualities don't automatically transfer to handling impact forces or explosive movements. Your bones, tendons, and joints need gradual exposure to new loading patterns.
What happens without proper progression: Enthusiastic beginners often do "too much, too soon," overwhelming tissues' adaptive capacity. This leads to common overuse injuries including:
How physiotherapy helps: We assess your readiness for increased loading, identify any deficits that might increase injury risk, and create progressive training plans that safely bridge the gap between your current activities and your new sport's demands.
Example scenario: A 35-year-old woman who's been cycling for years wants to start running. While her cardiovascular fitness is excellent, physiotherapy screening reveals weak hip abductors and limited ankle dorsiflexion—both risk factors for running injuries. Addressing these through targeted exercises before beginning a run-walk program significantly reduces her injury risk.
Certain medical conditions require professional guidance to ensure safe sports participation.
Conditions benefiting from pre-sport physiotherapy:
The physiotherapy role: We work collaboratively with your GP or specialist, understanding medical considerations while assessing physical readiness. We help you choose appropriate sports, modify activities when necessary, and create safe progression plans respecting your health conditions.
Important note: Always consult your GP before starting new vigorous exercise if you have chronic health conditions. Physiotherapy assessment complements but doesn't replace medical clearance.
If you've been sedentary or minimally active, professional guidance prevents common beginner mistakes and builds a foundation for long-term success.
Why beginners benefit:
Common beginner issues we address:
Research support: Studies show that sedentary individuals beginning exercise programs with professional guidance have significantly better adherence rates and fewer injuries compared to those attempting self-directed programs.
Changing sports or moving from multi-sport participation to sport-specific training creates new physical demands requiring assessment.
Why this matters: Different sports load the body differently. A swimmer transitioning to volleyball needs to develop landing mechanics and explosive power. A runner taking up tennis requires lateral movement capabilities and upper body strength. Previous sport experience doesn't automatically transfer to new demands.
Youth athletes specializing: Increasingly, young athletes specialize early in single sports. While developing sport-specific skills, they may develop imbalances from repetitive, one-sided loading patterns. Physiotherapy screening identifies these imbalances and implements corrective strategies alongside sport training.
Research concern: Early sport specialization without adequate screening increases injury risk. The British Journal of Sports Medicine reports that specialized youth athletes have higher injury rates than multi-sport athletes, particularly overuse injuries from repetitive loading patterns.
Understanding what to expect helps you prepare and maximizes the value of your assessment.
Your physiotherapist begins by understanding your complete health and activity history:
Questions we ask:
This information contextualizes your assessment and helps us understand your specific situation and needs.
We observe how you move through various functional tasks, identifying movement quality, compensations, and risk factors.
Common screening components:
Squat Assessment:
Single-Leg Balance and Stability:
Lunge Patterns:
Upper Body Movements:
Sport-Specific Movements:
Research-validated screening tools: Auckland Physiotherapy utilizes evidence-based assessment frameworks including the Functional Movement Screen (FMS), Y-Balance Test, and sport-specific functional assessments proven to identify injury risk factors.
Objective measurements quantify your physical capabilities and identify specific deficits.
Strength assessment:
Flexibility evaluation:
Bilateral comparison: We always compare left and right sides. Research shows that strength differences greater than 10-15% between limbs significantly increase injury risk, particularly for knee and ankle injuries.
Passive and active range of motion testing identifies restrictions that might limit performance or increase injury risk.
Key areas assessed:
Joint quality: We assess not just range of motion but also joint quality—whether movement is smooth, controlled, and pain-free, or whether restrictions, clicking, or discomfort suggests underlying issues.
Static and dynamic posture assessment reveals patterns affecting movement efficiency and injury risk.
What we evaluate:
Why posture matters for sport: Poor postural habits from desk work or daily life don't disappear during sport—they influence movement patterns, create compensations, and increase injury risk. Addressing postural dysfunction improves both daily comfort and sporting performance.
For sports with significant cardiovascular demands, we may assess your current fitness level to inform training recommendations.
Assessment methods:
Important: Physiotherapy cardiovascular screening identifies functional capacity for training planning. It doesn't replace medical cardiac screening required for some individuals (discussed with your GP).
The assessment concludes with comprehensive discussion of findings and collaborative planning.
What we cover:
Individualized exercise program: You'll receive a personalized program targeting your specific needs. This might include:
Written summary: We provide written documentation of findings and recommendations you can reference as you begin your new sport.
Financial considerations influence healthcare decisions. Let's examine the economics of pre-participation physiotherapy.
A comprehensive pre-sport physiotherapy assessment at Auckland Physiotherapy typically costs $80-150 depending on assessment complexity and duration. Follow-up treatment sessions, if needed, range from $70-100 per session.
Average scenario:
Consider the potential costs of sports injuries that could have been prevented:
Direct medical costs:
Indirect costs:
Average cost of common sports injuries:
If pre-sport physiotherapy reduces your injury risk by even 30-50% (consistent with research findings), the expected value calculation strongly favors the initial investment. Preventing even one moderate injury more than pays for comprehensive pre-participation screening and preparation.
The value extends beyond pure economics:
Many New Zealand health insurance policies cover physiotherapy consultations with some providers offering full or partial coverage. Check your policy details and consider that preventive consultations may qualify differently than injury treatment. ACC covers injury-related physiotherapy but typically not pre-participation screening (as it's preventive rather than treating an existing injury).
While professional assessment is ideal, practical or financial constraints might delay physiotherapy consultation. If you're starting your sport without formal screening, follow these evidence-based guidelines to minimize injury risk.
The most common mistake causing beginner injuries is excessive early enthusiasm—doing too much, too soon.
The 10% rule: Increase weekly training volume by no more than 10%. If you run 10 kilometers this week, run no more than 11 next week. This guideline, while somewhat conservative, allows tissues time to adapt.
Progressive overload principles:
Poor movement patterns performed repeatedly create injury risk. Master proper technique before increasing training loads.
How to learn proper technique:
Even without formal screening, general strength and flexibility training reduces injury risk across almost all sports.
Universal beneficial exercises:
Lower Body Strength:
Core Stability:
Upper Body (If Relevant):
Mobility and Flexibility:
Frequency: Perform 2-3 strength sessions and daily mobility work alongside your sport-specific training.
Appropriate equipment significantly influences injury risk.
Footwear considerations:
Sport-specific equipment:
Adequate preparation and recovery reduce injury risk.
Effective warm-up (10-15 minutes):
Cool-down protocol (10 minutes):
Learn to distinguish normal training soreness from potential injury.
Normal: Mild muscle soreness 24-48 hours after exercise, symmetric between sides, doesn't affect movement quality, improves with warm-up
Concerning: Sharp or severe pain, pain localized to specific points, pain that worsens during activity, swelling or bruising, pain limiting normal movement, asymmetric pain
Action: If you experience concerning symptoms, reduce activity and consult a physiotherapist before continuing. Early intervention prevents minor issues from becoming major problems.
If you've already started your sport without initial screening, it's never too late to seek physiotherapy assessment. In fact, assessment after 4-6 weeks of training can identify issues emerging from your specific training patterns, allowing targeted intervention before injuries develop.
Different sports create unique demands and injury patterns. Here's guidance for popular Auckland sports:
Common injuries: Plantar fasciitis, shin splints, Achilles tendinopathy, patellofemoral pain, IT band syndrome, stress fractures
Key screening focuses:
Critical preparation: Build running volume gradually over 8-12 weeks before attempting longer distances or speed work.
Common injuries: Tennis elbow, rotator cuff problems, ankle sprains, lower back pain, knee injuries
Key screening focuses:
Critical preparation: Develop rotational power and lateral movement capabilities before competitive play.
Common injuries: Lower back injuries, shoulder problems, knee pain, wrist injuries, muscle strains
Key screening focuses:
Critical preparation: Master fundamental movement patterns with light loads before progressing to higher intensities or complex movements.
Common injuries: Ankle sprains, ACL tears, hamstring strains, shoulder dislocations, concussions
Key screening focuses:
Critical preparation: Develop neuromuscular control for jumping, landing, and direction changes before full-intensity participation.
Common injuries: Swimmer's shoulder, neck pain, lower back pain, knee problems (breaststroke)
Key screening focuses:
Critical preparation: Build training volume gradually (similar to running) and ensure proper stroke technique.
Common injuries: Knee pain, lower back pain, neck pain, nerve compression issues, saddle-related problems
Key screening focuses:
Critical preparation: Professional bike fitting prevents most cycling-related overuse injuries.
Pre-participation physiotherapy isn't just about preventing immediate injuries—it's about establishing foundations for lifelong physical activity and health.
Early professional guidance helps you develop movement awareness and body literacy that benefits all future activities. Learning to move well, recognize your body's signals, and understand proper progression principles creates habits supporting decades of active living.
Minor injuries inadequately addressed often lead to compensatory patterns causing secondary injuries. The runner who doesn't fully rehabilitate an ankle sprain develops knee pain from altered gait mechanics. The tennis player working through shoulder discomfort develops neck problems. Early intervention prevents these cascading issues.
Addressing limitations early accelerates skill development. The golfer who improves thoracic rotation learns proper swing mechanics faster. The runner who strengthens hip stabilizers develops more efficient stride patterns sooner. Better movement foundations enable faster skill acquisition.
Starting a new sport with professional support builds confidence. Understanding your body's capabilities, knowing you've addressed risk factors, and having a clear progression plan reduces anxiety and increases enjoyment—the key factor determining long-term participation.
The assessment process teaches self-awareness and proactive health management. You learn to recognize warning signs, understand the importance of maintenance exercises, and develop habits of addressing small issues before they become major problems—skills valuable far beyond your new sport.
Should you see a physio before starting a new sport? For many people—particularly those with previous injuries, over 40, transitioning between activity types, managing health conditions, or moving from sedentary lifestyles—the answer is a clear yes. The evidence strongly supports pre-participation screening as an effective injury prevention strategy that provides excellent value relative to the costs of treating preventable injuries.
Even for individuals without obvious risk factors, professional assessment offers significant benefits: identifying hidden limitations, optimizing movement patterns, creating tailored preparation programs, and building confidence for your new sporting journey.
At Auckland Physiotherapy, we're passionate about helping people start new sports safely and successfully. We've seen too many enthusiastic beginners sidelined by preventable injuries, and we know the frustration of being unable to participate in activities you're excited about. Our comprehensive pre-sport assessments provide the foundation for safe, enjoyable, long-term participation in the sports and activities that enrich your life.
Whether you're a 25-year-old beginning CrossFit, a 45-year-old returning to netball, a 60-year-old taking up lawn bowls, or anywhere in between, professional guidance optimizes your experience. The relatively modest investment in pre-participation screening pays dividends in reduced injury risk, faster skill development, greater confidence, and more enjoyment.
Your body is the vehicle through which you experience sport and physical activity. Investing in its preparation, understanding its capabilities and limitations, and addressing issues proactively creates the optimal conditions for a successful sporting journey. Don't let preventable injuries steal your enthusiasm and sideline your goals—start your new sport with the professional guidance that sets you up for success.
Ready to start your new sport safely and confidently? Visit www.aucklandphysiotherapy.co.nz to book your pre-sport physiotherapy assessment with Auckland's experienced team. We'll identify your strengths, address any risk factors, and create a personalized plan preparing you for success in your chosen activity. Don't wait for injury to happen—invest in prevention and start your sporting journey the right way.
Housed in the beautiful Foundation Precinct, sandwiched in-between Newmarket, Parnell & Remuera
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