How to Prevent Knee Injuries
As we all know knee injuries are extremely common in netball. As a result, much work is being done regarding how to prevent knee injuries.
Netball Australia state that injury to one of the stabilising ligaments of the knee (such as the Anterior Cruciate Ligament [ACL]) accounts for approximately 25% of all serious netball injuries annually.
This is an enormous stat considering the amount of time it takes to rehabilitate an injury of that nature.
Netball Australia Knee-Injury Prevention Program
Netball Australia have been proactive in developing a program to help prevent these injuries. The program involves 4 key principles that are based around movements in netball.
Good techniques should be used during the following:
- Take Off
- Change of Direction
Further information and videos related to these principles can be found on Netball Australia’s website. You can access their website by following the link at the bottom of this page.
What Knee Program is Best For Me?
The other huge benefit of The KNEE Program is that it is really versatile. It has 3 different targets of netball ability (junior, recreational and elite). These match the exercises to the predicted movements that are involved in that level of the sport. Furthermore, it is broken down into 4 different sections that can be done in any order:
- Warm up/footwork
These sections also have a number of exercises where the player or coach can choose which ones to do each time. The recommendation for The KNEE Program is that it is done at least twice per week and always before each court work or match play activity.
How Can Physiotherapy Help Me With My Knee Program?
It’s one thing to do the program, it’s another thing to do it correctly.
The appropriate technique is absolutely essential in The KNEE Program in order for it to be effective. That is where a Physio can help. We can help go through the exercises and key principles to ensure the program is being done correctly and safely.
If you have any questions regarding The KNEE Program please follow the link below. If you would like to know how a Physio can help further with injury prevention in netball, please give us a call on 1300 189 289. We are more than happy to chat about all the ways injuries can be prevented!
Link to Netball Australia’s KNEE Program:
Written by Michael Wilson, Senior Physiotherapist at myPhysioSA Payneham, Adelaide
Michael is currently a Physiotherapist for North Adelaide Football Club and has a special interest in sports and knee injuries