Anyone who has spent any amount of time playing netball knows that the risk of injury is quite high, particularly given it’s a non-contact sport. Injuries to the feet, ankles, knees, and hands are common and can be hard to prevent.
Here at Freedom Sports Medicine, our team of Bayswater physios possesses experience treating a broad range of injuries across all types of sport, from dancing to golf. We have helped countless netball players of all ages, abilities, and performance levels improve their strength, fitness, and general wellbeing. Continue reading to learn more about some of the most common netball injuries we treat and strategies we recommend to mitigate risk.
Ankle sprains
Ankle sprains occur in most sports, but they seem to be particularly common in netball as it involves significant high-impact, fast-paced movement. Ankle sprains typically occur when muscles twist or tear as a player changes direction quickly, lands awkwardly, or accidentally steps on another player’s foot.
Once you have sprained your ankle, it’s critical to undergo appropriate rehabilitation to prevent the issue from happening again. Your physio might recommend certain exercises designed to address muscular imbalances and improve your overall mobility. Netballers might also find it useful to wear an ankle brace for added protection.
Shin splints
Shin splints are a type of repetitive stress injury that primarily occurs due to overuse. Poor running technique and weak shin muscles may also be contributing factors.
Shin splints are characterised by pain felt along the shin bone, which runs from the ankle to the knee. You may also experience inflammation both during exercise and while at rest. The condition primarily affects those who have recently increased their training intensity and frequency or who engage in very repetitive movements — like running up and down the netball court.
A physio may recommend following specific exercises designed to strengthen the muscles surrounding the shin bone. Alternatively, often the best strategy for treating shin splints is simple rest — which no netball player likes to hear!
ACL injuries
The ACL — anterior cruciate ligament — is one of four major ligaments that help to stabilise your knee joint. It connects the thigh bone to the shinbone and provides much-needed strength and security.
While ACL injuries are not necessarily common in local or amateur leagues, they can affect elite netball players and require an extensive rehabilitation process. You will know immediately if you tear your ACL joint — you will hear a pop followed by significant pain. The knee will rapidly swell, and you will no longer be able to bear any weight.
Recovering from an ACL injury may take up to twelve months, depending on the severity of the tear. You will likely need surgery and will have to follow a long rehabilitation process to rebuild strength in the knee.
ACL injuries are common in sports that require sudden changes of direction. There’s not a lot you can do to avoid this type of movement in netball. If you are concerned about the stability of your ACL joint, speak to a Bayswater physio to discuss appropriate strengthening exercises.
Finger injuries
It should come as no surprise that a ball sport like netball has a high occurrence of finger injuries, including finger sprains, hand fractures, and jarred fingers.
These injuries most commonly occur when the ball hits the fingers aggressively and at an accidental angle. While they may not require weeks at a time on the sideline, having a bruised, swollen, or broken finger can make everyday tasks — like driving a car — very difficult.
It’s quite hard to prevent finger injuries from happening, and there are a few preventative strategies you can adopt. If the injury is causing excessive pain and swelling or restricting your ability to perform necessary tasks, book an appointment with Freedom Sports Medicine to discuss your options.
General strategies to prevent injuries
Whether you’re playing netball or water polo, the same strategies can be applied to all sports to reduce the risk of injury occurring.
To start with, ensure you are using the proper technique in your chosen sport. In the case of netball, learn proper passing, catching, and pivoting techniques, the latter of which will certainly help with ACL injuries.
The type and quality of shoes you’re wearing are crucial, regardless of what level of sport you’re playing. Playing local netball on a Saturday with cheap canvas sneakers is a recipe for disaster, and could see you spending weeks on the sidelines.
You should also always warm up and cool down appropriately to allow your muscles time and space to get moving and slow down.
If you’re located in the eastern suburbs of Melbourne and have been searching for a physio near me to discuss your injury concerns, contact Freedom Sports Medicine. Our team is passionate about helping people of all experience levels and abilities maximise their mobility and physical health.
