Ideas to prevent sore knees, ankle injuries and muscle strains during netball

Netball is a fast-paced, high-intensity, non-contact game that involves quick upper and lower body movements. It involves jumping, leaping, and dashing as you work with your teammates to pass the ball down the netball court to your goal shooter to net a point. Kids play it, teens play it, and adults play it. In fact, netball is one of the most popular team sports in Australia. What’s also common about it? Netball injuries.

See, it’s a very speedy game.  Often a slip, awkward landing, or a player collision from the natural start-stop motion of the game can result in injuries like a sprain, bruise or even a dislocation or fracture. The most common places for netball injuries are the ankle, wrist, hand, and knee – but any part of your upper and lower limbs are susceptible.

At Sydney Spine and Sports Clinic, we want to you to choose physical activity you love to help keep mobile. After all, regular activity is essential for your overall health. If netball is your go-to sport, here are our four tips to reduce your risk of injury on the court.

Four smart tips to prevent netball injuries

1.    Prepare your body to play

Before you hit the court, ensure that you spend at least five minutes warming up before a game. A ‘Warm Up’ prepares your body for the exercise ahead. Similarly, after the full-time whistle blows, hang around for another five minutes after your game to stretch and cool down. Cooling down helps your body return to its usual heart and blood pressure rate. Both warming up and cooling down properly can help reduce netball injuries to your muscles and joints during a game.

2.    Be Fit

Make netball one part of your overall fitness routine. Ensure that you are also working on your aerobic fitness, strength, and flexibility through other forms of exercise. When you have a good overall fitness, it can help prevent little niggles from happening when you’re on court.

3.    Practice good technique

Learn the proper technique for passing, catching and landing. Correct technique improves your skills and reduces your risk of injury. If you spend some time practicing these movements off-court, they will come naturally during the heat of a game!

4.    Wear the right gear

Consider wearing a netball shoe (instead of running shoes) to play. A netball shoe is designed to withstand start-stop movements common in court sports. Not only do netball shoes help you reduce the risk of foot, ankle, or leg injuries, but they help you perform better on court too.

If you tweak a netball injury

Depending on the type and severity of your injury, in most cases the first thing we encourage you to do is keep moving. If pain persists at a level higher than 3 out of 10, you need to reduce your level of activity until you can move more comfortably. Then, follow the appropriate steps to manage the minor injury. If the twinged muscle worsens, please get the injury assessed by your chiropractor or a trusted health professional.

Recover from netball injuries with Sydney Spine

At Sydney Spine and Sports Clinic, we put you first. We believe in offering ethical chiropractic care that enables you to make informed and educated choices about your health. We treat netball injuries in your arms, wrists or upper body. If you are suffering discomfort and would like to talk to us about how we can help you get mobile and active again – make an appointment with one of our chiropractors.