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Preventing Netball Injuries

Every weekend, all around the country including the Central Coast, Netball courts can be seen packed to the rafters with players, families and fans cheering on and participating in their local teams.

As one of the most popular team sports in Australia, Netball is fast paced, high intensity and involves rapid changes of motion, jumping and of course landing.

For what was traditionally a non-contact sport, the game manages to provide a substantial risk of injuries, especially in the legs, knees and ankles due to its jolting nature of high speed bursts, sudden stopping and even contact with other players.
Coast Sport are proud to have been selected to service Central Coast Heart Netball.
The team at Coast Sport proudly supports Central Coast Heart through training and match coverage, screenings, specific education sessions for players and coaches, priority access to injury assessment and treatment, discounted pricing and more.
Coast Sport is a nationally endorsed provider of Netball Australia’s KNEE Program.

How to reduce the chance of netball injury

There are many approaches to reducing the impact of netball on your body, see below some insights from the team at Coast Sport:

Play safe and be court fit

While there is no way to completely prevent injury while playing netball, using common sense is the first step to minimising your risk.

If you’ve been out of the game for a while or haven’t done any training or exercise in the off season, you’re likely to put your body under stress if you leap right into a competitive match. Prepare for your games by building up your training and fitness in the weeks and months prior to playing.

Participate in core strength and flexibility exercise programs such as Pilates and Yoga to increase your flexibility and stability on the court.

Improve Coordination

Many 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.

Our Coast Sport Exercise Physiologist can assist with a specific netball exercise program to get you court ready.

Warm Up and Cool Down

Use dynamic warmups before games and training rather than static stretching to ensure the body limber and prepared. Also remember to warm down and stretch post game and in between quarters.

Give Your Knees TLC

The knee is one of those body parts that takes a lot of battering, especially on the Netball court.

It tends to suffer more from injury than any other part of the body, with injuries coming from a wide variety of causes and displaying a wide variety of symptoms.

Common knee injuries and risks from netball include:
♦ Knee Bursitis
♦ Ligament damage including ACL injuries
♦ Inflammation
♦ Dislocated kneecaps
♦ Arthritis in the knee

If you have suffered one of these netball knee injuries, our Coast Sport Physiotherapist or Podiatrist will be able to provide you with the appropriate treatment plan.

Give Your Knees TLC

The knee is one of those body parts that takes a lot of battering, especially on the Netball court.

It tends to suffer more from injury than any other part of the body, with injuries coming from a wide variety of causes and displaying a wide variety of symptoms.

Common knee injuries and risks from netball include:
♦ Knee Bursitis
♦ Ligament damage including ACL injuries
♦ Inflammation
♦ Dislocated kneecaps
♦ Arthritis in the knee

If you have suffered one of these netball knee injuries, our Coast Sport Physiotherapist or Podiatrist will be able to provide you with the appropriate treatment plan.

Protect and Strengthen Your Ankles

Ankle injuries are also a common for netballers, ranging from a minor sprain such as a rolled ankle only requiring a week off training and a few physiotherapist visits to a severe injury such as a fracture that may put you out for 6-10 weeks and require months of rehabilitation exercises.

Your Physiotherapist or Podiatrist at Coast Sport can show you the exercises you need to strengthen the damaged muscles and ligaments while they are repairing.

Common ankle injuries from netball include:
♦ Rolled ankle
♦ Severe ankle sprains
♦ Broken or fractured ankle
♦ Tendonitis

If you have suffered one of these netball knee injuries, our Coast Sport Physiotherapist or Podiatrist will be able to provide you with the appropriate treatment plan.

Tape It

Consider taping to support your knees and ankles from abnormal movement. You can ask your Physiotherapist or Podiatrist for advice and a taping demonstration unique to your body's needs.

How to treat a knee or ankle injury

It’s important to follow the R.I.C.E methodology when treating mild to medium injuries such as sprained ankles or knees. For more serious injuries, consult a healthcare professional immediately.

Rest

Make sure you rest your injured limb to prevent further damage by keeping weight off it.

Ice

Using ice helps to reduce swelling and ease the pain. It should be done within 48 hours of an injury, do not leave ice on for longer than 15 minutes to 20 minutes at a time. Make sure not to place ice, ice packs (or the frozen peas) directly onto the skin, put a tea towel or thin cloth to prevent skin damage.

Compression

Wrapping the injured knee or ankle with a bandage or compression wrap can help keep it supported and helps to control swelling. Be sure not to wrap it too tightly. If your toes turn blue, get cold, numb or tingly the wrap is too tight.

Elevate

Raise the injured leg to reduce swelling and pain.
If you have suffered a netball injury or require assistance with a professional treatment plan to get you back on track sooner, please contact Coast Sport today via:

Phone us on 02 4356 2588, email us via admin@coastsport.com.au or book online via our website www.coastsport.com.au or via the button below!

Book an appointment online!

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