How to Prevent Netball Injuries
Footwear
One of the most common injuries is
an ankle sprain. Make sure your
shoes are in good condition. They
should have good grip and support.
Make sure they are properly fitted
and try to wear them in before
getting on the court. I prefer Brooks and Asics.
Stretching/Warm Up
Always warm up with an active warm up. This means a jog or
any exercise or activity that mimics some of the actions of the
game. The warm up decreases the chance of injury on the
court as you are preparing the body for play. Even if you are
running late, make sure you take the time to run from the car
to the court or run around the court before going on.
It is also important to warm up your hands and fingers. Finger
sprains are another common injury. This can be done with
quick passes and also with by getting the hands moving
without the ball.
It is also important to stretch and cool down. This allows the
muscles to gradually cool down and lessens the tightness felt
after a game. This is often even more important than the warm
up.
Training
Make sure you attend your training sessions. This is to prevent
injuries from improper throwing techniques, jumping/landing
and changing of direction. It is important to master the
technique of good chest, shoulder and bounce passes. It is also
important to have the fitness to be able to stay on the court for
a whole game. This includes cardiovascular fitness but also
balance, coordination, strength and flexibility. Landing
properly and learning to change direction quickly and safely
are also important techniques to avoid excess stress on the
ankles and knees. Training will also help develop the muscles
around the ankles, knees and shoulders to prevent injury.
Preventing Injury & tips for when injured
-Seek a pre-participation health check by a health practitioner
to identify any musculoskeletal problems or to treat any
current injuries.
-Make sure that you listen to your body. If you are on the court
or are about to take the court and are sore or are not feeling
well, do not take the court.
-If you have weakness or pain in your ankles, knees, hips or
lower back make sure you seek help from a health
practitioner- Chiropractic, Physiotherapy, Massage or
Acupuncture can be helpful.
-If you have a sprain at a game, make sure you get some ice on
the injury as soon as possible to help bring the swelling down.
-If you have sustained an injury, ensure you receive
rehabilitation before resuming play.