Netball
Netball involves lots of sudden changes of direction and jumping, therefore, ankle and knee injuries are commonly seen such as ligament sprains, bruising/contusions and muscle strains.
Prevention of these injuries is crucial for all netball players to ensure a long and successful future in the game. Therefore, balance (proprioception) plays a major role.
Once injured you are then more prone to further injuries. After an ankle injury for example, you are four times more likely to strain your ankle again because previous strains can reduce proprioception of the ankle (e.g. your body will be slower to respond and rectify poor foot position as you begin to roll your ankle).
Check your proprioception in your ankle
- Stand on one leg with arms across the waist
- Bend opposite leg behind to 90 degrees
Time how long you can hold this position for then compare to below and check which level you are at.
Excellent
- Can balance on one leg for one minute
- Your body does not sway
- Correction of balance in ankle only
- Arms remain crossed across the body at all times
- You can close both eyes for 15 seconds without losing balance
Normal
- Can balance on one leg for one minute
- Arms remain crossed across the body at all times
- Manage at least 45 seconds using the ankle to balance
Below Average
- Can balance on one leg for one minute
- Occasionally using hips and trunk to correct balance otherwise using ankle only
- May uncross arms to assist in balancing
Injury Problem
- Using leg support occasionally to maintain balance for one minute
- Has to correct balance using hips/trunk
- Flapping arms by side to maintain balance
- Opposite leg must stabilise at times
Major Problem (seek professional advice)
- Cannot balance on one leg for more than short periods of time
- Uses hip and trunk to balance
- Arms flap wildly in the air to maintain balance
You should be in range normal to excellent.
Rehab exercises for ankle proprioception to follow.