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Know the score on injury prevention before you step onto the netball court. By Balvinder Sandhu
Netball may trace its roots to a gentler version of basketball for schoolgirls, but it has evolved into a fastpaced and demanding game that is now a recognised Olympic sport. Like basketballers,netball players are prone to injuries if they do not take the time to warm up and adopt the correct postures during play.
“The most common injuries that occur among netball players are ankle sprains, as well as knee and hand injuries. Surgery is often required for the more serious injuries, followed by weeks of physiotherapy and rehabilitation,” said Ms Suelyn Chan, Principal Physiotherapist, Department of Physiotherapy, Singapore General Hospital, adding that the rate of injury in netball is 14 injuries for every 1,000 hours played.
Start and end well
Before playing netball for the first time, would-be players should go for a health screening by a physician or physiotherapist to identify potential musculoskeletal problems which could lead to future injuries. An understanding of your body’s limitations will ensure a long and fruitful sporting career with minimal injuries.
Before stepping onto the court, reduce the chance of injury by warming up properly. Not doing so raises the risk of injury by an alarming 48 per cent. Try some aerobic exercises such as walking, jogging or cycling for five to 10 minutes. Stretching is also important, so be sure to move the limbs through a range of motions. Lastly, a good warm-up is necessary for the areas of the body that will come under pressure during the game. Sport-specific exercises include short sprints, shuttle runs, endurance, agility and shooting drills, and defensive exercises with a partner.
After every game, it is important to cool down in the right way. Do some low-intensity exercise and static stretching, holding stretches for 30 seconds to improve the mobility and range of movements, so that the body recovers from its exertions.
Get in gear
Do not underestimate the fitness level required for a game of netball. It is a tough sport, whether it is played at an amateur or professional level, and is physically demanding on the body’s muscles, joints and energy systems. The feet, ankles and knees, in particular, can suffer from the impact of jumping and landing during a game. As such, one should get physically prepared to play netball by building up areas like cardiovascular strength, flexibility and stamina.
The right gear can also make a big difference to the game and in avoiding injury. According to Ms Chan, a netball player’s shoes are the most important part of her outfit; it should provide the right level of arch support and cushioning for her needs. They should also be suited for the surface on
which the game is played.
When buying shoes for netball, be sure to check that they support the feet well, have good cushioning to help reduce impact, and have a good tread to assist with grip on the court. Shoes should also be comfortable and provide good heel support. The right pre- and post-game preparations will significantly reduce the chance of injury, so all the player needs to think about is having fun on the court.
1 Passing
- Hold the ball with your hands in a “W” shape.
- With your hands behind the ball, bring it to chest height.
- Step forward as you pass smoothly.
2 Catching
- Step forward and reach with your hands to receive the pass.
- Spread your fingers, keeping your fingers and hands relaxed.
- Bend your arms as you receive the ball to reduce impact.
- Bring the ball back to your chest, ready to return the pass.
3 Shooting
- Stand with your feet wide apart for balance.
- Bend your knees and elbows and raise the ball to head level.
- During the shooting motion, straighten your knees and extend your body upwards.
- Straighten your elbows and shoot the ball towards the goal.
- Follow through with your hand and wrist.
4 Landing
- Land with your feet apart for good support.
- If landing on one leg, bring the other leg down quickly to distribute your weight.
- Land with your body upright and your weight equally distributed between both legs.
- Cushion your landing by bending your knees, hips and ankles slightly on impact.
- Get your balance before releasing the ball to a teammate. |