Netball Injuries & Risk Factors

BeachLife Physio • 5 August 2019

Most Common Netball Injuries

Ankle Sprains - Due to high impact landing, quick acceleration and deceleration

Knee Injuries - Ligament sprains (usually ACL and collateral ligaments but can have hyperextension injuries too)

Falls - Due to contact, slip or trip can result in skin abrasions, head knocks and concussions. Poor preconception and strength in the lower limbs.

Jarred/broken finger - Occurs from direct contact with ball or player

Shoulder Injuries - dislocation or subluxation from contact with another player

Tips to Prevent Netball Injuries

#1: Warm Up - Ensure you complete an adequate warm up. This has been shown to decrease injuries in netball.

#2: Come see us - Book in with us for an assessment for individualised advice and exercises to enhance your performance and decrease injury risk.

#3: Netball Australia's Knee Program - Follow the KNEE program developed by Netball Australia to practice and perfect techniques involving landing, take off, deceleration and change of direction

#4: Strength & Power - Improve strength and power in the lower limb muscles.

#5: Practice - Practice landing! Reducing injuries is not only about having a powerful jump, but having good technique on landing.

#6: Footwear - Ensure you wear the correct shoes. Netball shoes are designed for the surface and movements cop

Risk Factors in Netball

There are many risk factors that increase chances of sustaining an injury in netball.

1. Landing & Sudden Stopping - 46% of injuries in netball are due to landing and sudden stopping when catching the ball.

2. Stress on Knees - Landing with a single leg and pivoting, a common movement in netball, places a lot of stress through the ligaments in the knee.

3. ACL Injuries - Females are 4-6 more likely to sustain an ACL injury.

4. Knees & Ankles - The quick acceleration and deceleration required in netball increases the chances of knee and ankle injuries.

5. Self-movement & Body Position - Poor proprioception and strength in the lower limbs increased the risk of injury.

6. Exercise & Technique - Some risk factors for injuries in netball are modifiable through exercise and technique improvement.

5 Exercises to Prevent Knee Injuries in Netball

These exercises are just some of what should be included in your netball training and warm up.

1. Balance - Jump and land on a single leg and hold for balance.

2. Landing technique - Partner push slaloms.

3. Strength - Lunge, Arabesque

4. Warm up - High knees, butt kicks, side skips, backwards jogging

5. Agility - Agility acceleration / deceleration drills, side step drill