When to Play Through Niggles and Cramps — and When to Seek Help

Weekend sport is one of the best parts of life in Dunedin. Whether it’s football at Logan Park, netball at Edgar Centre, or a social hockey game after work, staying active with friends keeps you fit, motivated, and connected.

But what happens when a small niggle or cramp pops up mid-season? Many players try to push through, not wanting to miss a game or let their team down. Sometimes that’s fine — other times, it can lead to a bigger injury.

At Physio Performance Dunedin, we often see people who waited “just one more week” before seeking help, only to find themselves sidelined for much longer. The good news is, early assessment by a physiotherapist can often keep you on the court or field safely — and we can even help you lodge an ACC claim if your injury qualifies.

Why It’s Hard to Rest When You’re Part of a Team

When you’re part of a sports team, there’s a sense of responsibility — you don’t want to let your teammates down. Whether you play football, hockey, or netball, missing a game can feel like missing out.

But playing through pain can sometimes turn a minor issue into something more serious. A small strain can become a tear; a bit of knee irritation can develop into cartilage damage. Knowing the difference between a short-term niggle and a developing injury is key.

What’s Just a Niggle — and What Isn’t

A niggle is often mild, short-lived discomfort that eases as you warm up and doesn’t worsen after activity. For example:

• Mild calf tightness that disappears once you’re moving

• Slight stiffness the day after a game that settles quickly

• Light muscle soreness from training load increases

These can often be managed with gentle stretching, hydration, and active recovery.

However, warning signs that it’s more than a niggle include:

• Pain that worsens during or after play

• Swelling, bruising, or visible changes around a joint

• Sharp or stabbing pain

• Persistent soreness for more than a few days

• Pain that affects your normal walking or sleep

If any of these sound familiar, it’s time to get checked by a physiotherapist.

Understanding Cramps During Sport

Cramps are common, especially in fast-paced sports like football and hockey. They usually result from muscle fatigue, dehydration, or electrolyte imbalance.

If you experience cramping during a game:

• Stop and stretch the affected muscle gently

• Hydrate with water or an electrolyte drink

• Cool down and avoid returning to play until the cramp fully subsides

While most cramps are harmless, recurring cramps can indicate muscle fatigue or imbalance — something a physiotherapist can assess and correct through strengthening and conditioning exercises.

When to Seek Physiotherapy

If you’ve had an injury, even a minor one, it’s worth booking an assessment if:

• The pain hasn’t improved after 48–72 hours of rest

• The same area keeps tightening up or “twinging” each week

• You notice weakness or loss of power when running or jumping

• You’ve altered your movement to avoid pain

Physiotherapists are trained to assess, diagnose, treat, and manage all types of sports injuries — from mild sprains and cramps to more serious strains or ligament issues. At Physio Performance Dunedin, we can assess your condition, explain what’s going on, and start your treatment right away.

Call 03 477 2853 or book your appointment online today and let’s get you back on your feet.