Why team sport is the reason I finally started putting myself first as a mum – By Sophie Hinkley
Sophie Hinkley is a mum of three, teacher and former state netballer who learned the hard way that as you become a mum, sport looks a little different than it did pre-kids – and that’s okay. There is often pressure to return to life like nothing has changed. But after a few false starts, Sophie came to realise that being part of a team gave her a valid reason to look after her health. After all, being a good team mate starts with showing up for yourself first.
Growing up in regional Victoria, sport was a huge part of my life. It was a central part of how I connected to the community and built social connections. I played in underage state netball teams and in the Victorian Netball League, and my life was built around preparing to play at an elite level. My mum made endless sacrifices to make this possible, including driving me around the countryside to play two games for two different clubs on a Saturday or trekking to Melbourne state training every Sunday.
As a teenager, I would go home from parties early so that I could be up at 6am on a Sunday morning to drive to Melbourne for training. Even when I was at university, I still prioritised netball over everything else. On a Monday night when my friends were heading to uni night at the pub, I would be heading to training. So, by the time I was in my early 20s, netball was a big part of my identity. But when I became a mum, everything started to shift. Like many women, I was almost at my peak of my playing ability when I had my first baby. I had won a league Best & Fairest award the year before and shared Premiership success with my team. I felt like there was a lot of pressure to come back as myself. My team mates were in very different stages of life to me and I was feeling a little isolated already – then Covid hit, and 12 months of the season was cancelled.
Setback, after setback
I tried to stay active by returning to running four months postpartum but then I was diagnosed with a pelvic floor injury caused by birth and was told I had to wait another 12 months to run. Running had always been how I had prepared by body for netball, so I was suddenly frozen in fear – what do I do next? I started Pilates but I wasn’t doing much strength-based work. I went back to playing netball socially but because I hadn’t prepared my body, I tore my hamstring tendon. I kept trying to return to the court, and even put off falling pregnant again until I could recover and return to playing. But then our season was once again cancelled, and we conceived our second baby.
Recent research by ASICS shows that there is a strong gender divide, with men being twice as likely to continue playing team sport into adulthood compared to women (41% verses 19%) – and it’s not surprising. As women and mothers, we have so many obstacles in our way and our bodies go through so much.
Taking a different approach
I took a very different approach coming back to netball with my second child, Annabel. I worked with my body, not against it. And instead of trying to train like I did pre-kids, I shifted focus to what my ‘new’ body needed. It’s so crucial for women to have the right information on how to return to high impact sport. You need to strengthen your body, inside and out. When I did that through pelvic and core stabilising work and a netball-specific strength and conditioning program, I was able to come back and play the sport I love.
I also knew that the community connection was about so much more than just what I could do as a player, so I focussed by energy on coaching and being a member of our club’s management committee. Rather than seeing my worth just as a player, I asked myself how else I could contribute to my netball community.
Showing up for others helped me start showing up for myself
The best part of joining a team sport is that you make a commitment to one another – this was so important to my ownwellbeing. I believed that I was part of something important, so I had to stop making excuses and change my habits to be purposeful and consistent about my training routine. If I wasn’t in a team, I doubt I would have been dragging my kids to the gym or using them as a makeshift dumbbell completing a strength session at home. When you’re deep in the trenches of motherhood, putting yourself first can feel absolutely impossible sometimes.
But when you’re part of a team, it’s not selfish to look after yourself. I knew I had to carve out time for me, so I could perform my best and show up for my team and my club. In order to be a good team mate, you need to do the work individually first.
Leaning on your community
Working around feed times and sleep schedules can make things really difficult when returning to team sport – which is why it is crucial to lean on your community. If you’ve made a commitment to your team, you just make it work. Whether it’s your partner, parents or leaning on other mums, you need people in your corner to make it possible.
For me, I’ve had to get really comfortable with asking for help. My husband and family step in when I have training or games and sometimes it means taping my ankles between changing nappies and feeding a baby in the change rooms with my dress pulled up. It’s not easy, but by carving out time for myself, I show up as a better version of me not only for my team, but for my family. And importantly, my kids get to see their mum prioritising her health and something she loves.
Learning from my mistakes
I’ve seen so many friends and teammates really underestimate what it takes to return to netball physically and mentally after having kids and I hope we continue to have more information readily available in this space. The injuries I had early on were because I didn’t fully understand what I needed to do to be game fit and I wasn’t aware of the significant physiological changes that happen through pregnancy and postpartum.
As women we don’t talk enough about the impact that breastfeeding has on our bodies, nor do we always understand how to best fuel and support ourselves as we move through the different stages of having a baby. Maybe by sharing with my teammates, I will be able to help them to avoid some of the mistakes I made.
It looks different, and that’s okay
When I was trying to get back to netball, I felt like I wasn’t fast enough or strong enough to be who I used to be – or perform at the level that was expected from me. I’ve learnt the hard way about how important it is to focus on my mindset. I needed to get out of my head and ask; how can I support the team around me?
My advice to other mums is to do the research and focus on preparing your body. That’s what gives me strength and confidence to return to the court.
My 5 Tips for Mums Making a Comeback to Team Sport:
1. Train smart, not just hard – Your body’s been through a lot—honour that. Ease back in with intention. Seek out a women’s health physio, doctor, or trainer who gets your journey. Set goals that excite you, and let your support team guide you safely toward them.
2. Rewrite the story in your head – That voice saying you’re not as strong as before? It’s lying. You’ve grown, evolved—and yes, you may be rebuilding, but you’re doing it with more grit and wisdom than ever. Strength looks different now, and that’s a good thing.
3. Ask for help like a boss – No one does this alone. Call in the troops—partners, parents, friends, fellow mums. Sharing the load isn’t weakness, it’s strategy. Build your village so you can thrive, not just survive.
4. Be a team player—starting with you – Team sport isn’t just about passing the ball—it’s about showing up, ready to go. That starts with doing the work behind the scenes. Self-care isn’t selfish when it helps you bring your best to the group.
5. Don’t just play—connect – Sport is more than physical—it’s emotional fuel. It’s laughter, high-fives, and the deep exhale of shared experience. When you nurture those connections, you fill your own cup—and that ripple effect is felt by everyone around you, especially your family.
By Sophie Hinkley