Tackling Midseason Niggles: Smart Recovery for AFL Players
By the midpoint of the AFL season, most players—whether amateur or elite—are nursing something. A tight hammy, a sore shoulder, an ankle that just doesn’t feel quite right. These “niggles” aren’t always full-blown injuries, but if ignored, they can become exactly that.
Midseason is often the most demanding stretch: the body’s accumulated wear and tear collides with shorter turnarounds, colder weather, and the push for finals. But the key to thriving—not just surviving—through this stage lies in proper recovery, smarter training, and listening to your body.
Here’s how to treat those midseason niggles the right way.
1. Respect the Niggle
Pain is a signal. While some discomfort is part of contact sport, persistent or sharp pain is not. Too many players mask symptoms with strapping or anti-inflammatories and push through. That might get you through the weekend, but it can cost you a month on the sidelines later.
🟡 Golden rule: If a niggle affects how you run, kick, or change direction, it needs professional attention. Early diagnosis can prevent small issues from escalating.
2. Prioritise Active Recovery
After games or heavy sessions, rest doesn’t mean total inactivity. It means controlled movement that promotes blood flow and healing without adding stress.
Good recovery includes:
- Light jogging or pool sessions
- Foam rolling and trigger point work
- Yoga or mobility drills
- Massage and physio
- Quality sleep (7-9 hours)
These routines reduce stiffness and inflammation, and help restore your energy systems—crucial for backing up week to week.
3. Ice, Compression, Elevation – With Purpose
The old RICE method (Rest, Ice, Compression, Elevation) still has value—but it’s evolved. Ice and compression are great for acute soreness or swelling, but don’t overuse them.
If your niggle stems from overuse (like tendinopathy), too much icing may slow healing. Instead, consider heat therapy, gentle loading, and isometric exercises to aid blood flow and promote tendon repair.
4. Load Management is King
Your body needs enough stimulus to stay strong, but too much leads to breakdown. Midseason is not the time to chase PBs in the gym or run extra Ks “just to get fit.”
Instead, adopt a “microdosing” mentality:
- Reduce volume but keep intensity.
- Focus on quality over quantity.
- Adapt gym programs to maintain strength, not build it.
- Prioritise movement patterns that support your niggle (e.g. glute activation for hamstring niggles, scapular control for shoulder issues).
5. Nutrition and Hydration
Injury recovery demands fuel. Under-fuelling—common among young or amateur players trying to stay “lean”—increases injury risk and slows healing.
Eat a recovery-focused diet rich in:
- Lean proteins (chicken, fish, eggs)
- Complex carbs (sweet potatoes, brown rice, oats)
- Healthy fats (avocado, nuts, olive oil)
- Anti-inflammatory foods (berries, leafy greens, turmeric)
And don’t forget water. Dehydration is a silent contributor to cramps, fatigue, and muscle strains.
6. Be Honest with Coaches
The pressure to play is real—but your long-term health matters more than a single match. Communicate openly with your coach and physio team. Most would rather rest a player for one game than lose them for five.
7. Mental Recovery Matters Too
Midseason burnout isn’t just physical. Mental fatigue—lack of motivation, irritability, loss of focus—can be a sign your nervous system is under strain. Prioritise downtime, screen breaks, and non-footy activities that recharge your brain.
Final Whistle
Midseason is where seasons are shaped—not just by performance, but by how well players look after their bodies. Niggles are normal, but they don’t need to derail your season.
The smartest players recover harder than they train, listen to their bodies, and treat small issues before they become big ones.
So if your body’s whispering something… listen. Then act.
