Basic principles of injury prevention
When it comes to ligament injuries, understanding how they occur is the first step in preventing them. Ligaments connect bone to bone and help stabilise the joints. When the force applied to a joint exceeds the ligament’s capacity, it can tear. This is especially true when force comes from an unanticipated direction, such as rotational or sideways forces.
To reduce the risk of ligament injuries, the key is to control the forces applied to your joints and muscles, particularly in the lower limbs. Improving your muscle coordination and joint control through specific exercises can significantly lower your risk of injury on the court.
Netball is an exciting and fast-paced sport, but it’s also one that comes with a higher risk of injury. The combination of hard surfaces, quick changes in direction, repeated sprints, and occasional body contact increases the likelihood of lower limb injuries, particularly in the knees and ankles.
If you’re wondering how to prevent more serious injuries like anterior cruciate ligament (ACL) ruptures or ankle sprains, you’re in the right place. In this blog, we’ll go over some important strategies to reduce your risk of injury and re-injury.
Key movements in netball
There are four key movements in netball that contribute to injury risk: stopping, pivoting, landing, and cutting. Focusing on these movements in your training can help reduce the forces placed on your joints. By working on your technique and muscle control, you can better stabilize your joints and prevent injuries.
Effective exercises to prevent injury
Netball Australia has made it easier than ever for players and coaches to incorporate injury prevention exercises into their training routines. They’ve developed the KNEE Program, which includes resources, fact sheets, and videos designed for players of all levels—Junior, Recreational, and Elite.
The KNEE Program focuses on specific exercises that have been shown through high-quality research to significantly reduce the risk of serious lower limb injuries. By integrating these drills into your pre-season or warm-up routine, you’re actively taking steps to protect your body while improving your performance on the court.
When to see a physiotherapist
While you can start these exercises on your own, there are times when consulting a physiotherapist is a good idea:
- If you’re unsure about how to perform the exercises properly
- If pain or discomfort is preventing, you from completing the exercises or playing netball
- If you’re recovering from an injury, a physiotherapist can guide you through the best sequence and timeline for reintroducing these exercises
At Ethos Health, all of our physiotherapists have completed additional training on the Netball Australia KNEE Program. Whether you’re a beginner or a seasoned player, we can help you implement these exercises safely and effectively to prevent injuries and improve your game. You can also find our clinics on the Netball Australia Physio Finder link.
