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I've just recovered form an ankle injury after 4 weeks without any netball. i was wondering how i should get back to netball, because i often find myself wondering if i will still be good at attacking and defending and all the other things you need as a player. Should i take it easy on the first week of training? What if i'm not good enough for the games we have on Saturday??
Ekeesha RathnayakePlayer, Australia
TOP ANSWER
Lee-annes NetballCoach, Australia
depends on what you did and how bad. 4 weeks would prob indicate a medium sprain, so you would not want to rush, but you will definitely be able to play at full range again. There are a number of strengthening activities that will help strengthen your ankle. stand on one foot (the sore one mainly but working on both is a good idea) and balance for as long as you can. keep your eyes forward and focus. once you are good at this then close your eyes and do it. then move onto open eyes and pushing up onto the ball of your foot hold for 3 seconds and then down again then back up (without putting your other foot on the ground). do that as many times as you can then swap, then add in the closed eyes. this is great to do when you brush your teeth, so twice a day.
jumping on a trampoline or mini tramp lightly at first and then more, is good for strengthening the muscles again too.
resistance bands is good. sit on the ground with your legs stretched out in front together and put the bad around one of your feet on the ball and stretch and flex then swap.
it will be more trusting your body and not compensating for the injury. if you take the time to recover and give yourself that confidence then you will be fine.
for a more thorough assessment go see a physio of which i am not. just a long time player and have recovered from many an injury of the past 30 years of playing and don`t strap regularly, just while recovering and in the first couple of games back.
hope that helps.
ANSWERS
Lee-annes NetballCoach, Australia
depends on what you did and how bad. 4 weeks would prob indicate a medium sprain, so you would not want to rush, but you will definitely be able to play at full range again. There are a number of strengthening activities that will help strengthen your ankle. stand on one foot (the sore one mainly but working on both is a good idea) and balance for as long as you can. keep your eyes forward and focus. once you are good at this then close your eyes and do it. then move onto open eyes and pushing up onto the ball of your foot hold for 3 seconds and then down again then back up (without putting your other foot on the ground). do that as many times as you can then swap, then add in the closed eyes. this is great to do when you brush your teeth, so twice a day.
jumping on a trampoline or mini tramp lightly at first and then more, is good for strengthening the muscles again too.
resistance bands is good. sit on the ground with your legs stretched out in front together and put the bad around one of your feet on the ball and stretch and flex then swap.
it will be more trusting your body and not compensating for the injury. if you take the time to recover and give yourself that confidence then you will be fine.
for a more thorough assessment go see a physio of which i am not. just a long time player and have recovered from many an injury of the past 30 years of playing and don`t strap regularly, just while recovering and in the first couple of games back.
hope that helps.
