How to Enjoy Your Sport for a Long Time: A Physiotherapist’s Perspective After 18 Years of Volleyball (and Counting!)

When people find out that I’ve been playing volleyball for since I was 13 (i.e. 18 years and counting), they often say, “Wow, that’s a long time! How do you keep going?”

A photo from 2015 playing for the 28th SEA GAMES. That's 10 years ago now!

Like many athletes, I’ve experienced the highs of competition and the lows of injury, life transitions, and shifting priorities. As both a physiotherapist and someone who still plays, I’ve come to learn that longevity in sport doesn’t come from talent or toughness alone—it comes from awareness, adaptation, and consistency.

Watching the Masters Cup matches, seeing the senior players still competing with grit, pride, and huge smiles through their golden years. That’s what I hope for. To be part of a team that lasts, to keep moving, laughing, and growing through the years. To enjoy the company of this sporting community that has journeyed with me from the very beginning. 

Whether you’re a student-athlete, a working adult juggling commitments, or someone simply trying to stay active, here are a few lessons I’ve learned, along with key physiotherapy tips to keep you in the game, for the long run.

1. Your Relationship With Sport Will Change. And That’s Okay

When I first started volleyball, I was all in. Training sessions almost every day, never-ending competitions, team dinners, and so on.

But as the years passed, so did my priorities. University, full-time work, and becoming a physiotherapist meant I had to shift how I showed up for the sport I loved. And that shift wasn’t a failure, it was growth. I realised it’s not about holding onto your old routine, but adapting it so your sport still brings joy, not pressure.

Key Tip: 📌 Reframe what “success” looks like in each phase of life. Sometimes it’s personal bests; other times it’s just showing up. Let your sport evolve with you.

2. Your Body Always Speaks. It’s Just a Matter of When You Listen

I’ve had my fair share of injuries (and surgeries) … jumper’s knee, rotator cuff and labral tears, ACL and medial meniscus injuries. Playing any sport comes with risks of injuries — it’s part of moving, training, and pushing yourself.

But that doesn’t mean injuries are inevitable. I’ve learned (the hard way) that prevention goes a long way. These days, I see strength in being smart, not just tough. Rest, rehab, and listening to your body are how you stay in the game long-term. Being proactive with your body is one of the most powerful things you can do as an athlete.

Key Physiotherapy Tip:🩺 You don’t need to “earn” rest. If something feels wrong, it probably is. Pain is your body’s check engine light. Don’t wait until it breaks down—get it looked at, and treat it with care. Early attention can save you months of recovery later.

3. Warm Up and Cool Down Are Non-Negotiable

Let’s be honest—when we’re young, we bounce back fast, even without a proper warm-up. But now? If I skip it, I feel it. Everywhere.

Warm-ups and cool-downs may not feel urgent, but they’re the best long-term investment you can make in your body.

Key Physiotherapy Tip: 🔥 Spend at least 10–15 minutes warming up with dynamic movements (e.g. skipping, lunges, arm swings). Post-game, cool down with light movement and stretching to support recovery. Think of it as priming your body to move well and recover better.

4. Cross-Training Helps You Keep Doing What You Love

Your sport keeps you sharp, but cross-training keeps you strong. By building up the areas your sport might not challenge, you protect your body for the long run.

I also struggled to find time to cross-train. But after getting sidelined by an injury that could’ve been prevented, I started making space for just one short session a week. It made a huge difference. And no surprises, it usually makes you better at your sport too!

Key Physiotherapy Tip: 💪Even 20–30 minutes once or twice a week can help prevent injuries, improve recovery, and support your sport , especially your core, glutes, and shoulder stabilisers. You don’t need to lift heavy, just consistently and intentionally. Small effort, big payoff. 

5. You Can’t Out-Train Poor Recovery

Recovery isn’t just for elite athletes, it’s for anyone who wants to keep going. No amount of training can make up for four hours of sleep, two cups of coffee, and zero water.

Recovery isn’t just something you “earn” but must be built into your routine if you want to keep showing up long-term. It’s about giving your body the space it needs to grow stronger.

Key Physiotherapy Tip:🛌 Recovery isn’t passive. Prioritise rest, stretch what’s tight, drink enough water, fuel your body with what it needs, and aim for consistent sleep. These are performance tools, not optional extras.

6. Make Injury Management Proactive, Not Reactive

We all know someone who only goes to the doctor or physio when they’re limping. (Sometimes that someone is us.) Most injuries don’t come out of nowhere—they build up over time.

Tight hips, a twinge in your shoulder, that ankle that’s always a bit cranky... These are signs your body’s asking for help. Seeing a physiotherapist isn’t just for when you’re injured. It’s about staying ahead of problems before they become setbacks.

Key Tip: 🩻 You tune up your gear, so why not your body? Early support = better movement, fewer setbacks, more play. Prehab (preventative rehab) is just as important as rehab. Don’t wait until your body forces you to rest. Stay proactive with regular check-ups to enhance performance and avoid downtime.

7. The Joy That Keeps You Coming Back

At the end of the day, the biggest reason I’ve played for nearly two decades isn’t just health but it’s so much more. Volleyball has brought me friendships, amazing experiences, and a safe space to grow. The reason you started is often the reason you’ll stay. 

A screenshot from the JRT Premier Cup Women Master30 2025. We're still going!

Key Tip: 💙 Find joy in your journey. Take breaks when you need them, embrace the community you’re a part of, and remember: you’re not competing with your younger self. You’re building a new version of your love for the game.

🏐 Final Thoughts: Play the Long Game

As someone who’s spent time both journeying with athletes and being one, I’ve learned that longevity in sport isn’t just about avoiding injuries, but also about listening to your body, managing challenges, and finding joy through every stage of your journey.

This journey has taught me a lot, about how I move, what I love, and how that changes over time. And I hope more people get to experience that kind of relationship with sport too.

So no matter your sport, remember:

Train thoughtfully. Recover intentionally. Keep the joy at the heart of what you do. And just keep showing up.