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We recorded this one overlooking the ocean on the Gold Coast. Chris Hitchens had just flown in from Cleveland and stepped into our office with the calm confidence of someone who spends his days putting athletes back together. We grabbed a seat, hit record, and got straight into it.
Chris is a Senior Physiotherapist at Hiya Health. His path to physio wasn’t traditional. He began studying building design before realising that what he really cared about was sport, movement, and helping people recover. That change in direction says a lot about him. He is analytical, hands-on, and deeply motivated by progress that feels real, not theoretical.
What followed was a conversation that peeled back the layers on recovery, performance, and the habits that actually matter.
When asked about the biggest mistake athletes make, Chris didn’t hesitate. Sleep.
Getting less than seven hours a night raises injury risk, slows reaction time, and affects how you learn new skills. Most athletes, especially those balancing college, classes, and training, cut sleep first when schedules get tight. The problem is that sleep is not optional. It is the single most effective recovery tool you have, and it’s free.
His advice is simple. If eight hours feels impossible, start by adding thirty minutes tonight. Small, sustainable changes build better habits than unrealistic targets that never last.
We spent time on one of the most common and misunderstood issues in sport: tendinopathy. Patellar tendons, groins, and Achilles tendons are all regular culprits. Many athletes treat pain as a sign to rest completely, but rest alone rarely fixes the problem.
“Tendons adapt to load,” Chris explained. “If you stop completely, they don’t rebuild. They just sit there in the same state.”
Early detection is key. A few days of rest or reduced load can calm symptoms and reset the tendon. Leave it for months, and you’ll need a structured plan that gradually builds strength and tolerance.
Chris calls it the Goldilocks zone. Too little and you make no progress. Too much and you flare up. Finding the balance takes patience, consistency, and professional guidance.
For parents, the early warning signs are easy to miss. If your child keeps pushing through pain or says their first few steps in the morning are sore or stiff, that’s the time to check in with a physio. Addressing it early can save months on the sideline.
We asked Chris how physiotherapy support in Australia compares to the U.S. college environment. His answer was honest.
In Australia, the standard of care is high, but resources are often stretched across multiple teams. In the U.S., the model is more segmented. College athletes typically have access to their own athletic trainers, strength and conditioning coaches, and physiotherapists, with dedicated facilities for recovery, treatment, and performance monitoring.
Neither system is better or worse. The difference lies in access and clarity. For athletes, the key is building a simple support triangle made up of a coach, a strength and conditioning specialist, and a physio who communicate with each other. That structure keeps training loads balanced and recovery on track.
Every athlete loves a gadget, so we asked Chris to rate some of the most common recovery tools. His answers were straightforward and, at times, surprising.
“The mistake,” Chris said, “is thinking you can replace the basics with these. They only work if your fundamentals are right.”
The best physios know when to pull an athlete back. Chris spoke about how much of his work comes down to communication and buy-in. Athletes are driven and often believe that more training equals faster recovery. It’s a physio’s job to help them understand that progress sometimes means doing less, not more.
“The best environments are where the coach, physio, and strength coach are aligned,” he said. “That’s when recovery and performance both improve.”
“Don’t ignore the niggle,” Chris said before we wrapped up. Small injuries that get attention early are easy to fix. The same issue, ignored, can derail your entire season.
Listen to the full episode of On the Field on Spotify or Apple Podcasts. Want expert advice? Book a free consultation
