Preventing Ankle Sprains in Netball
Netball is a fast-paced sport that involves frequent jumping, landing, and sudden changes of direction, all of which put a lot of stress on the lower extremities, especially the ankles. Ankle injuries are common in netball and can be quite debilitating, resulting in missed games and training sessions. However, there are ways to reduce the risk of ankle injuries in netball, and a tailored strength and conditioning program is one of the most effective methods.
At Resistance Sports Science, our experienced sports scientists work with young netballers to develop a strength and conditioning program tailored to their specific needs. One of the most important components of this program is injury prevention training. This involves exercises and drills aimed at improving ankle stability and mobility, which are essential for preventing ankle injuries.
Ankle stiffness drills are a key component of injury prevention training. These exercises involve performing movements that challenge ankle stability and mobility, such as ankle circles, ankle hops, and single-leg balance drills. Plyometrics, such as pogos and overspeed jumps, are also important for improving ankle strength and power, as well as overall lower limb strength.
In addition to these exercises, our strength and conditioning program also includes exercises that target the muscles around the ankle joint, such as the Calf muscles, Tibialis group and the peroneals. Strengthening these muscles can help improve ankle stability and reduce the risk of ankle injuries. By incorporating injury prevention training into their strength and conditioning program, young netballers can improve their on-field performance while also reducing their risk of ankle injuries.
2. Rehabbing Netball Ankle Injuries
Ankle injuries can be frustrating and debilitating for athletes, but with the right treatment and ankle rehabilitation program, it is possible to return to sport quickly and safely. At Resistance Sports Science, we offer a holistic approach to ankle rehab through our Rehab Hub program. The best part of ankle rehab at RSS, is that registered netball athletes will receive up to 85% back on their rehab, allowing our Rehab athletes to save money on the price of all services!
Our team of sports scientists, physiotherapists, chiropractors, remedial massage therapists, and exercise physiologists work together to provide a comprehensive and multimodal approach to ankle rehab. This includes a thorough assessment of the injury, followed by a tailored treatment and rehabilitation program that addresses the underlying causes of the injury.
Our ankle rehab program includes a range of treatments and modalities, including manual therapy, corrective exercises, and strength and conditioning training. We use the latest techniques and technologies, including our vald testing equipment for performance markers and programming as well as dry needling techniques to help accelerate the healing process and reduce pain and inflammation.
In addition to the holistic approach of the Rehab Hub program, load management, landing mechanics, and progressive overload play a vital role in ankle rehabilitation planning. The goal of load management is to gradually increase the load placed on the ankle to allow for proper adaptation and minimize the risk of re-injury. This is achieved by gradually increasing the intensity and volume of exercises prescribed during rehabilitation. Landing mechanics, on the other hand, focus on correcting any faulty movement patterns that may have contributed to the initial injury. By addressing these patterns, athletes can better absorb and distribute landing forces, reducing the risk of future ankle injuries. Progressive overload is also an essential aspect of ankle rehabilitation planning, ensuring that the ankle is continually challenged and adapting to new stresses placed upon it. By incorporating these principles into ankle rehabilitation planning, athletes can return to sport safely and with reduced risk of future injury.
Our exercise physiologists work closely with athletes to develop a strength and conditioning program that is tailored to their specific needs and goals. This program includes exercises aimed at improving ankle strength, stability, and mobility, as well as overall lower limb strength.
Through our Rehab Hub program, we aim to provide athletes with the tools and resources they need to return to sport as quickly and safely as possible. Our multidisciplinary approach ensures that each athlete receives the most effective and efficient treatment for their injury, with the goal of minimisng downtime and maximising performance.
If you are a netball athlete who has suffered from an ankle injury, contact our Netball rehab specialists today. Megan Hunter Head physio for the Brisbane North Cougars can be booked here - simply book an initial consultation and Megan will discuss your options going forward! For Sports Science enquires for ankle prevention and netball performance programs, book an initial consultation with our Sports Science team!