icon
With the netball pre-season well and truly upon us, it’s time to jump in to training. Netball manages to provide a substantial amount of injuries, particularly those involving the knees and ankles, due to its jolting nature, high speed bursts, sudden stopping and frequent changes of direction. Prepare yourself for the season by knowing what the most common injuries are and what you can do to prevent them.
Common injuries
Ankle sprainsAnkle sprains are one of the most common injuries in netball players and can range in severity. Minor sprains may only take a week of rest and rehab, whereas more serious sprains can take much longer. The ankle accounts for 40% of netball injuries (Fong et al. 2007), due to the amount of jumping, running and change of direction during game play and training. 80% of ankle sprains occur on the lateral, outside of the ankle, which are known as inversion sprains and the other 20% is made up of medial (inside) ankle sprains, which are eversion sprains. Find out more about ankle sprains in netball here.
Knee injuriesThe knee is one of those body parts that takes a lot of battering, especially on the Netball court. This is due to the jolting nature of the game, as well as high speed running and stopping, and frequent changes of direction. Notably, injuries such as knee cap related pain and ligament damage (including ACL) are possible in netball.
Prevention strategies
Pre-season screeningA pre-season screening will assess a range of factors and look to identify potential risks of injury and other factors which may impact your training or performance. It will assess strength, mobility, flexibility and functional movement. Find out more about preseason screenings at Coast Sport here.
Work on your CoordinationMany injuries are the results of an awkward trip, twist, fall or movement. As they say, “practice makes perfect” and if you can learn how to make smoother, more efficient movements, and train yourself to stop with less impact, you are going to have less chance of an injury.
Work on your coordination and train your body in specific netball movements and exercises to increase your durability. Train your netball muscles! Learn programs and netball drills that work on specific exercises to develop strength, agility and flexibility around the knees and ankles.
Warm up, cool down and stretchA structured neuromuscular warm-up program should be performed before all training sessions and games, which should include dynamic stretching rather than static stretching. The Netball KNEE program (find out more here) is a great example of this. These sort of warmup programs have been shown to reduce the risk of injury with ankles and knees, plus other lower limb areas. Our physiotherapists are Netball KNEE accredited providers. Contact us to discuss how this can help your netball team!
Cooling down following training and games is also important, and this should involve static stretching.
With ankle sprains being one of the most common injuries, strengthening and protecting your ankles is vital! Exercises that train both strength and proprioception (balance) should become part of your regular routine. A Physiotherapist can prescribe specific exercises for your needs.
Examples of exercises that can help are:
– Single leg hop and land (forwards, backwards and sideways).
– Single leg squat.
– Single leg calf raises.
The shoes you wear are important and may impact your chance of injury. Generally, the Asics netball shoe range are great and recommended by our Podiatrists. Seeing a Podiatrist for personalised advice can ensure you have the right shoe to meet your needs. Podiatrist Will chats about some new netball shoes and the benefits of each type in the video.
700
400
Preventative measuresDiscuss the use of preventative taping or bracing of your ankles or knees with your Physiotherapist to see if this is suitable for you.
Watch our ankle taping video to learn how to tape properly.
Yph_j9oDYvk
700
400
Treating ankle or knee injuries in netball
When suffering from an ankle or knee injury, it is important that you follow the POLICE principle initially after suffering from the injury.
Protection: This includes resting the injured area initially and starting gentle motion after a few days.
Optimum Loading: Although resting the injured area, some movement should still be maintained. Start with passive range of motion and move on to active range of motion. Your physiotherapist can advise you on the best exercises to use for your rehabilitation.
Ice: Ice can help manage swelling and decrease pain. As a rule of the thumb, try 10 minutes every hour. Remember, ice should not burn.
Compression: Compression bandages may help your rehabilitation. Speak to your physiotherapist about the best method for you.
Elevation: Try to elevate the injured area on pillows while laying down or sitting.
Many injuries require further treatment and rehabilitation. It is best to see a physiotherapist, so you can get the most out of your rehabilitation, get back to playing as soon as possible, and look at preventing further ankle injuries.
Book an appointment at Coast Sport by calling 4356 2588 or book online via the button below.
Helping the Central Coast Feel Well, Move Well and Perform Well!