How preventable are netball injuries? It is estimated that around 2 million people play netball in the UK. According to recent studies, netball is considered a low-risk sport in terms of injury. However, lower limb injuries, such as sprains and strains, are the most common type of injury experienced by netball players.

One of the leading causes of drop out from Netball is injuries yet many simple steps can be taken to help reduce the risk of both traumatic and overuse injuries in netball.

The majority of injuries in netballers occur on landing or changing direction. There are some very simple ways to help optimise your technique through these common netball movements, all of which when trained, practised and put into play during a game, will help reduce the risk of injury.

The most common injuries in netball include:

• Sprains and strains: These are common injuries in netball due to the sudden twisting and turning movements, as well as jumping and landing.
• Knee injuries: Knee injuries, such as ACL (anterior cruciate ligament) tears, are common in netball players due to the repetitive jumping and landing movements.
• Ankle sprains: Ankle sprains can occur due to sudden changes in direction, slipping or landing awkwardly.
• Shoulder injuries: Shoulder injuries, such as rotator cuff strains, can occur due to repetitive overhead reaching and blocking movements.
• Wrist injuries: Wrist injuries, such as sprains, can occur due to falling or landing on the wrist.

There are some key things you can do to help prevent netball injuries:

1. Warm-up: Before playing, it is important to warm up, gently increasing your heart rate and getting your body ready for exercise, doing netball specific drills and movements.
2. Proper technique: Proper techniques for jumping, landing, and moving around the court can help reduce the risk of injury. This includes education and specific drills using the principles above for different movements.
3. Strength training: Building strength and stability in the legs, core, and upper body can really help reduce the risk of injury. This includes body weight and resistance training and other activities such as Pilates.
4. Protective gear: Wearing appropriate shoes is really important, and some players wear knee pads and wrist guards to help reduce the risk of injury.
5. Adequate hydration: Staying hydrated before, during, and after playing can help prevent cramps and muscle strains.
6. Rest and recovery: Getting adequate rest and recovery time, especially after intense training sessions or games, can help reduce the risk of injury.
7. Gradual increase in intensity: Gradually increasing the intensity of your training and games over time can help prevent sudden increases in injury risk. This is particularly important after a break following a holiday or seasonal breaks.

If you need any help with a new or existing netball injury, get in touch with our team. We can help with any netball injuries or concerns you may be experiencing to help you enjoy your game!