Netball is a dynamic game of speed in movement that has largely gained popularity worldwide as well as in developed countries like Australia, New Zealand, and the UK. Played mainly by women, it is a game that involves running, jumping, and changing direction. Hence, this game is exhilarating in many respects.
However, like most sporting activities, the body, particularly bones and joints, is put to quite considerable demands. This article seeks to address those interested in how netball impacts these crucial parts of the human body. It offers suggestions on how to strengthen and protect those parts that are usually affected.
The Physical Demands of Netball
Netball is a very high-impact sport that requires a lot of agility, speed, and endurance. The players are expected to keep moving around the entire court and often come to abrupt stops or turn in an unexpected direction. This could be highly stressful on bones and joints, especially knees, ankles, and hips.
The demands on the body differ also in various positions of netball. For example, the Goal Shooter (GS) should spend most of his time in the goal circle, moving quickly and jumping to shoot the ball back. That would result in repetitive injury to the knees and ankles.
A highly inclined injury due to overuse might be a Center (C) player who has to go up and down the court entirely, thus exposing him to constant running and quick direction changes. Regardless of the position a player represents, netball requires a higher level of physical fitness; therefore, athletes must maintain bone and joint health for performance and to prevent injuries.
Impact of Netball on the Joints
Jumping and sudden pivot in netball over time could lead to important wear and tear in the joints. The knees and ankles of the human body typically suffer from the condition. Since it is a match-typed sport, players face increased possibilities for higher-impact injuries, such as ligament tears in the knees.
Moreover, sprains and strains could also occur from improper landing after jumping or sudden pivoting. Netball players in key positions, such as Goal Attack or Wing Attack, must cover much ground in a very short period of time. This causes more pressure on the lower body’s joints as one has to make sharp directional changes.
It is for this reason that netballers must engage in exercises that enhance strength and stability to the joints. Exercise in activities like squats and lunges will strengthen the muscles of the body that surround the joints. This may help to protect the joints from injury. Proper warm-ups, stretches, and the donning of supportive footwear, among other things, are similarly essential elements in maintaining the health status of the joints in a game of netball.
Effect of Netball on Your Bone
This sport may appear rather straining on the joints, but, as a matter of fact, it positively affects bone health. Like with other weight-bearing sports, netball stimulates bone growth and density. Running, jumping, and fast movements all challenge the bones to become stronger over time. It is very important for young players who develop a strong skeletal body structure while growing.
Stress fractures may develop if a player is put to overtraining or asked to go for a match when not fully recovered. Positions such as the Wing Defense (WD) and Goal Defense (GD) place excessive stress on the leg bones and feet as players constantly have to stay on their feet, jump, and block shots. Balance training with sufficient rest allows the bones to recover and adapt.
Nutrition plays an extremely important role in keeping the bones healthy, too. As the diet is high in calcium and vitamin D, it supports the strength of bone density; and enough consumption of protein helps in the repair and preservation of tissues. In the case of netball players, experts suggest that they take a well-balanced diet including green vegetables, dairy products, lean proteins, and healthy fats to ensure that their bones do not break down during the season.
Netball Injuries
Any netball player should focus on preventing injuries since this will take him out of the field for weeks or even months, not only for his body but also for his mind and performance during the game.
When possible, individuals should perform some strength exercises to strengthen the muscles around the knees, hips, and ankles, potentially reducing the risk of injuries. The development of balance and stability will be helpful in practice with movements such as single-leg squats, plyometrics, and others. Flexibility improvement with dynamic stretching and yoga may also help in terms of joint range of motion and avoid strains and sprains.
Appropriate footwear is another key demand in injury prevention. Netballers must purchase shoes that will provide good support for the ankles and cushioning that will soak up the shock of jumping and running on concrete surfaces. Specialized netball-designed shoes may offer immense protection for the feet and lower limbs against injury.
Lastly, rest and recovery should not be forgotten. Whether playing as a Goal Keeper (GK) or a Center (C), every player needs adequate rest time between games and practices, allowing the bodies to heal and rebuild themselves. You can achieve this by scheduling rest days, engaging in low-impact cross-training activities like swimming or cycling, and using techniques such as foam rolling or massage to relieve muscle tension.
Impact of Playing Netball over the Long-term
The coaches should enlighten the children who play netball regularly for many years on the long-term effects that the sport may have on bones and joints. Although sports activity may ensure strong bones through weight-bearing, it may cause chronic issues in the joints, such as osteoarthritis, due to strain on joints. Certain positions that require high physical activity, such as the Center or Goal Attack, commonly show long-term effects.
That does not imply however that a good fitness training with some strength building, flexibility exercises, and proper nutrition will not be beneficial in safeguarding bones and joints over the long haul. Healthcare professionals or physiotherapists can conduct regular checks to raise early red flags, ensuring that players have enough time to address small issues before they become big problems.
Conclusion
Netball is an exciting and demanding sport. Certainly, individuals can learn much about the bones and how engaging in various exercises can help to build healthy bones. Its grueling nature will develop over the term the strained joints, and accidents can easily happen if not taken care of. Regardless of your position in netball, paying attention to strength, flexibility, proper nutrition, and injury prevention techniques can protect your bones and joints for years to come.
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Originally published in Energetic Apparel.
Author: Energetic Apparel
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