Netball is a very physically demanding sport. One common issue that netball players face, whether young or old, is knee pain. This blog will hopefully shed some light on the various types of knee pain experienced by netball players, with a specific focus on those niggly and overuse injuries. These types of injuries are often overlooked and ignored by netballers. However, in most instances, a Physiotherapist can help get you out of pain and allow for pain free games!
Here is a quick snapshot on some of the common types of knee pain experienced by netballers, and how a physiotherapist can help…
Runners Knee
Otherwise known as patellofemoral joint syndrome, can cause pain around the front of the knee and under the kneecap. Overuse, muscular weakness/imbalance, or altered running and walking patterns can contribute to this condition. Symptoms can include aching pain during and after activity, discomfort when squatting or sitting for prolonged periods.
How can physiotherapy help?
We will conduct a thorough assessment to identify the underlying causes and will design a goal orientated personalised treatment plan that will include strengthening exercises for the muscles around the knee to improve knee alignment and stability. Additionally, manual therapy techniques can be used, such as soft tissue massage or taping, to alleviate pain and de-load the area.
Jumpers Knee
Also known as the patella tendinopathy, is an overuse injury characterised by pain in the tendon connecting the kneecap (patella) to the shinbone. The repetitive jumping and landing movements in netball can put strain on the patellar tendon, leading to inflammation. Some symptoms to look out for include specific, localised pain just below the kneecap, stiffness, and tenderness with jumping, and during or after activity.
How can physiotherapy help?
We will be able to recommend modifications to training routines, with the goal of keeping you participating in netball and getting you back on the court as fast as possible. We will also prescribe a graded exercise program focusing around the quads to get you strong and moving again whilst also providing guidance on techniques to deload the tendon and prevent further aggravation including taping, relative rest and swelling management.
IT Band Syndrome
The Iliotibial Band (ITB) is a thick band of tissue running along the outer side of the thigh. In netball, repetitive bending and straightening of the knee can irritate this band, leading to it pulling on the outside of the knee. Symptoms include pain on the outer side of the knee, especially during activities like running, jumping, or changing direction. Tightness and swelling may also occur.
How can physiotherapy help?
We will assess your knee doing functional movements like walking, running or squatting and identify any muscles or movement patterns that may be contributing to the pain. We may suggest specific stretching exercises to improve mobility, soft tissue massages and offer shockwave therapy to release tension in the ITB. Additionally, we will incorporate strengthening exercises targeting the hip and gluteal muscles to enhance stability and reduce strain on the knee.
Netball is a dynamic and physically demanding sport that does put significant stress on your knees. However, through the guidance and support of a Physiotherapist, we can address and overcome overuse knee injuries effectively. We identify the root cause and create personalised treatment plans! Seeking early intervention and following your Physiotherapist’s advice are the keys to a successful recovery, preventing long-term injury, and regaining your confidence on the netball court!
