Off-Season Recovery: The Secret to Coming back Stronger Next Season
By Strengthen Up Physiotherapy — Geelong & Grovedale
Why the Off-Season Is So Important!!
The off-season isn’t just a break from training it’s your body’s time to recover, rebuild and reset. Many athletes make the mistake of either stopping completely or training the same way all year round.
At Strengthen Up Physiotherapy, we see the off-season as your best opportunity to fix old injuries, build strength, and prepare your body for a stronger, more powerful return to sport.
Research shows that athletes who follow a structured off-season plan have fewer injuries and better long-term performance when the new season begins.
1. Rest — But Stay Active
Taking time off doesn’t mean doing nothing. Your body still needs movement to stay healthy and mobile. Swap intense training for low-impact exercise like swimming, walking, cycling, or Pilates. This helps circulation, joint mobility, and recovery without overloading your muscles or joints.
If you’ve had any niggles during the season (like shoulder, knee, or back pain), this is the perfect time to book a physio assessment to address them properly before next season – DON’T THINK THEY WILL RESOVLE BY DOING NOTHING!
2. Build Strength and Fix Imbalances
During the season, your body can develop strength imbalances. one side might get tighter or weaker due to repetitive movements.
A personalised off-season strength plan helps:
· Correct muscle imbalances
· Improve core stability
· Boost power and endurance
· Reduce risk of future injuries
At Strengthen Up Physiotherapy, we often design 6–10 week off-season strength programs for athletes that focus on rebuilding key areas like hips, hamstrings, and shoulders — the foundation of athletic performance.
3. Prioritise Recovery and Sleep
Sleep is your most powerful recovery tool. During rest, your body repairs tissues and rest is very important for recovery. Aim for 7–9 hours of quality sleep and keep a consistent routine.
Simple recovery tools that help include:
· Foam rolling to release tight muscles
· Cold-water immersion or contrast showers for soreness
· Compression garments to aid circulation
But remember — no gadget replaces a well-planned recovery routine and good sleep.
4. Try a Structured Off-Season Plan
Here’s a simple guide we recommend to our athletes:
Weeks 1–2:
Take a break from competition. Focus on light movement, flexibility, and recovery.
Weeks 3–5:
Start strength training 2–3 times a week. Focus on form, mobility, and rebuilding the basics.
Weeks 6–7:
Increase intensity — introduce power, agility, or sport-specific drills.
Week 8:
Test your progress and get ready for pre-season. Your physio can reassess strength/weaknesses, flexibility, and balance.
This balanced approach ensures you return fitter, stronger, and injury-free.
5. Off-Season Recovery for Young Athletes
If your child plays sport, the off-season is essential for their growing body.
Too much sport without rest can lead to overuse injuries, fatigue, or burnout. Encourage variety and let them try a different sport, or focus on general strength and movement skills.
At Strengthen Up Physiotherapy, we offer youth-specific sports rehab, injury assessment and strengthening exercises for active recovering from injuries.
6. When to See a Physiotherapist
If you’ve had any of the following this season, book in before you start pre-season training:
· Ongoing pain that didn’t fully settle
· Tightness that keeps returning
· Reduced performance or strength on one side
· Previous sprains, strains, or overuse injuries
A physiotherapy assessment can identify problem areas and create a personalised strength and rehab plan for your off-season.
7. Your Local Off-Season Support Team
At Strengthen Up Physiotherapy (Geelong & Grovedale), we specialise in helping athletes:
· Recover from the season
· Build tailored off-season strength programs
· Screen for injuries and movement imbalances
· Prepare safely for pre-season training
We work with local clubs and individual athletes to keep you performing at your best all year round.
Ready to Get Started?
Book your Off-Season Recovery & Strength Program today with our experienced physiotherapy team today. We’ll assess your movement, check for any injury risks, and create a step-by-step program to help you return next season fitter, stronger, and pain-free for the season ahead.
📍 Located in Grovedale & Geelong CBD
📞 Call us or book online to get started – just click the link below:
