Winter sport is coming back which means... netball!

The Winter sports season is fast approaching and it’s time to think about how best to be prepared to minimise injury and maximise your performance. Many of us have not been quite as active over the last few months because of Covid restrictions. Whether you are about to kick off your footy, soccer, netball or rugby season, pre-season training and fitness is so important to maximise your performance and minimise injuries this season. You don’t want to spend any more time away from the sport you love this Winter!

How to reduce the chance of netball injury

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.

Warm Up and Cool Down

Use dynamic warmups before games and training rather than static stretching to ensure your body is 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:
♦ Patella Tendon pain
♦ Ligament damage including ACL injuries
♦ Inflammation often associated with underlying Arthritis
♦ Kneecap instability/ dislocation
♦ Meniscus Tears

If you have suffered one of these netball knee injuries, our Physio’s can 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.

Common ankle injuries from netball include:
♦ Severe ankle sprains
♦ Broken or fractured ankle
♦ Achilles Tendinopathy

♦ Plantar fasciitis

Tape It

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

Early Intervention

If you do experience an injury on the court, it’s important to follow the P.O.L.I.C.E. (formally R.I.C.E) methodology as soon as possible when treating mild to medium injuries such as sprained ankles or knees. For more serious injuries, consult a healthcare professional immediately.

Protect

Avoid further tissue damage by protecting the injury with bracing, crutches, or just a relative decrease in load on the injured area.

Optimal Load

Optimal loading will stimulate the healing process as bone, tendon, ligament, and muscle all require some loading to stimulate healing. The right amount of activity can help to manage swelling and speed up recovery.

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.

Source: https://coastsport.com.au/how-to-prevent-netball-injuries/