AFL and netball are as synonymous with Melbourne as tea is with England. Really, what is better than playing a game on a Saturday morning at your local field or court? And relaxing on the couch on a Sunday afternoon, cheering on our favourite team, is without a doubt what we dream about all week!
There is only one problem: AFL and netball are also synonymous with injuries. The high-impact, high-intensity nature of these sports means that injuries are common and, unfortunately, can lead to extended time on the sidelines, which is not what anyone wants. This is why we recommend seeking professional guidance to avoid and manage injuries.
Knowing and understanding useful prevention and recovery strategies can be a game-changer. Learn more about the steps to take and how utilising sports physiotherapy in Bendigo at Ace Allied Health may support you towards your goals.
Common Injuries in Aussie Rules Football (AFL)
AFL is a contact sport with continuous bumping, jumping, tackling, and falling from great heights. There is a reasonable risk you could pull up with an injury to some degree at least once throughout the season.
The most common injuries experienced in AFL include:
- Anterior cruciate ligament (ACL injury)
- Spine, back, and neck issues
- Finger and thumb damage
- Shoulder, finger, or thumb dislocation
- Knee damage
- Mallet finger
- Concussion
- Calf or quadricep strain
- Stress fracture
- Shin splints
- Sprained ankle
- Groin injury
- Achilles tendinitis
- Plantar fasciitis
- Torn hamstring
Common Injuries in Netball
While netball is not a contact sport, it is a game filled with sudden stops and starts, difficult landings, twisting, jumping, and reaching. These movements, as pivotal as they are to the game, mean that your body is frequently dealing with high-impact activity, which may lead to a range of injuries.
The most common injuries experienced in netball include:
- Anterior cruciate ligament (ACL injury)
- Spine, back, and neck issues
- Sprained ankle
- Ligament damage
- Patellofemoral pain syndrome
- Finger and thumb damage or dislocation
- Stress fracture
- Knee injury
- Shin splints
- Patellar tendinopathy
Injury Prevention Techniques in AFL and Netball
Collaborating with a physio experienced in sports physiotherapy may be highly advantageous, whether you play the game casually for fun or are as serious as Max Gawn and Kate Moloney. Your physio can work with you to decrease your risk of injuries, improve your methods, and educate you about the best ways to stay on the good side of the sideline.
As there are overlaps in the injuries often sustained in AFL and netball, the steps to take when working towards avoiding injuries are similar. These include the following:
1. Pre-Game Physio Assessment
When you visit one of our experienced physios, they will provide a thorough assessment to identify potential issues and weaknesses that may increase your risk of injury. They can then work with you to develop suitable goals and focus on appropriate areas.
4. Technique Training
Many injuries occur due to incorrect technique and movement. For injury prevention, it’s crucial to understand the best way to undertake certain movements and play the game in safe and effective ways.
2. Warm Up
Warming up is key to preventing injuries; however, many people bypass this element or don’t give it the time and commitment it requires. An efficient warm-up should involve dynamic movements such as sport-specific mobility drills, stretching, and gentle cardio.
5. Cool Down
Cooling down is as important as warming up, and yet it’s also commonly overlooked. Allowing your body to gently and methodically cool from a hard and hot game of AFL or netball lets it recover slowly, without becoming stiff and tight.
3. Strength Training
Undertaking a conditioning program has the potential to increase your body’s ability to undertake the required movements more safely. Your physio can develop a personalised plan that targets your needs and goals, and is relevant to your sport.
6. Protective Equipment
Your physio can assist with guidance and recommendations for gear that aims to protect you from injury. This could include options such as braces, tape, headgear, and mouthguards. We can also provide you with advice regarding appropriate footwear and orthotics.
Injury Rehabilitation Strategies for AFL and Netball
Many injuries related to AFL and netball revolve around soft tissue strains and tears, inflammation, fractures, dislocations, bruising, and stiffness. Rehabilitation strategies typically aim to reduce pain and swelling, improve range of motion, mobility, and functionality, and restore strength, flexibility, and stability.
Your physio will undertake a thorough evaluation of your injury and relevant history to develop a tailored plan for your recovery. Some physiotherapy methods that we may incorporate into your program, depending on your injury and goals, include:
- Compression
- Elevation
- Hot or cold therapy
- Manual therapy (such as soft tissue massage, joint manipulation, or mobilisation)
- Prescription of personalised exercises and stretches
- Bracing or taping
- Education
- Lifestyle advice
Physio Support for Injury Prevention and Rehabilitation
In our opinion, being part of a sport you love is pivotal to a happy life! That is why we are dedicated to helping our clients prevent and manage injuries as best as possible.
If you are a keen AFL player or netballer and are looking for tips to avoid injuries, or have an injury that requires support, please contact our team to organise an initial consultation. We look forward to meeting you (and chatting to you about the weekend game!).
