Download Netball Injuries

Netball Injuries by Amanda Bayer
Explanation, identification, management and prevention of common netball injuries.
SPRAINS: Ligament stretched beyond its normal range
Signs & Symptoms: Pain, swelling, reduced movement, tenderness, discolouration
Common sites: lateral (outside) ligament of the ankle, medial (inside) ligament of the knee, anterior
cruciate ligament of the knee
Management: Avoid heat, alcohol, vigorous activity, massage; 48-72 hours immediately following injury RICER
Rest stop play, crutches
Ice 2 hourly for 20 minutes using wrapped icepack or icebath
Compression tubigrip/bandage
Elevation above level of heart
Referral doctor/physiotherapist for examination, further referral, X-rays/scans and rehabilitation.
STRAINS: Muscle stretched beyond its normal range
Common sites: hamstrings, quadriceps, calf
Management: RICER (as above)
Soft tissue injuries usually take 1-6 weeks to heal depending on the severity, associated injuries and
rehabilitation undertaken.
DISLOCATION: Complete separation of joint surfaces
Common sites: finger, knee cap, shoulder
Management: relocate as soon as possible by a qualified medical professional, X-ray to exclude fracture,
tape/brace/sling following relocation, refer to doctor/physiotherapist for rehabilitation
INJURY PREVENTION
Pre-screening
Document any previous/current injuries, medical conditions and develop a management plan.
Warm up
Warm up thirty minutes prior to the game. Include netball specific dynamic stretching eg: lunges, leg
swings. These are slow controlled movements through the full range of a joint’s motion performed after 510 minutes of mild aerobic exercise eg: jogging.
Cool down
3-5 minutes of walking preceded by static (slow sustained) stretches of 30 seconds-1 minute to point of
tension, not pain.
Taping/bracing
Taping and bracing provides stability to a joint by limiting abnormal movement. It can be preventative or
protective. Tape provides sensory feedback to the athlete to subconsciously contract muscles to ensure
stability. All netball players are advised to tape ankles for competition.
RECOVERY
Icebaths/Contrast showers
Waist deep in 2-10 degree ice bath for 3 minutes OR alternating cold and warm showers for a minute each
repeated 3 times
Soft tissue massage
Reduces post-exercise muscle soreness, increases range of movement, increases circulation to damaged
tissues and identification of any soft tissue abnormalities
Rehydration
Drink 500ml of cold water 1-2 hours prior to exercise, 120-150 ml of cold fluid every 10-15 minutes during
the game and cool drinks following the game.
Nutrition
Nutritious foods replenish glycogen stores and provides necessary protein and water. Seek advice from
sports dietician.
Rest
Rest days are necessary so muscles can repair, rebuild and strengthen.
It is recommended that there is a sports trainer at training and games to ensure the athletes best welfare.
Amanda Bayer BPT, Physiotherapist for the Adelaide Thunderbirds Netball Team, Physiotherapist
practicing at PhysioXtra Clinic