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WCG Sharks

Senior Netball Clinic

April 22nd, 2009.

5.30 PM -7.30 PM.

Injury Prevention Presentation by Jeremy Hawke. B.AppSc; M.A. Sports Podiatrist.

Member of Sports Medicine Australia

Member of the Australian Podiatry Association Sports Podiatry Group.
* Designing an injury prevention strategy
* Warming up & Cooling down
* Avoiding over training and working in correct level grading
* Diet & fluid levels
* Shoe selection and recommendations
* Prescription foot orthotics, injury prevention and maximum performance in Netball
* Conculsion

Our sports podiatric medicine services.

Complete biomechanical assessments and gait analysis to determine the precise desirable position for your feet to operate in.

Comprehensive history taking to establish any previous histories of injury, and to determine the risk of future injury.

State of the art prescription foot orthotics, designed for maximum comfort and performance.

Ultrasound and massage/manipulation.

Stretching and strengthening exercises when required.

X-Ray and Ultrasound investigations, and recommendations for further Radiology studies where required.

Shoe fitting advice and analysis of current use of shoes and their length of life for maximum performance.

General care of nails, including diagnosis of nail conditions related to Netball.

Treatment of corns and callous, and skin conditions. ( ie: Fungal infections)

Injury prevention strategies, designed on a one on one individual basis, including lifestyle/ work demands and goal setting.

Training management programs, including addition of other exercise/strengthening programs, and avoiding overtraining.

Dietary discussions pertaining to good athletic performance.

Ongoing management programs and review of training strategies.

Injury prevention Training tips for Netball players.

Always warm up and cool down prior to playing games or training for Netball. You must allow the bones and soft tissue time to warm up and adapt to the load that you are about to apply to your body.

Be aware of what your body is telling you. Many soft tissue injuries are about the inability of tissues to adapt to the intensity, duration, intervals and training styles and techniques introduced to training.

Keep track of the age of your Netball shoes. Try to purchase specifically designed shoes for Netball.

When wearing prescription foot orthotics in your Netball shoes, take them shopping with you and have them fitted by a trained shoe technician. ( ie: Athletes foot.) Remember, that a worn out shoe will render the best state of the art prescription foot orthotics to a very low level of function, if they are not operating on a solid polymer base. (ie: Rigidity in biomechanical function of the shoe materials.)

Do not skimp on sock selection, as good sports socks add cushioning and help prevent blistering and slipping of your feet in shoes.

Do not rely on the shoe totally for shock prevention and injury prevention. Consider the following also:

1. Good technique and building the natural bending of the knees and accurate placing of the knees over the feet (Very similar to functioning in bare feet with no shoes) will help to prevent injuries to the feet, ankles and knees.
2. Bear in mind ankle injuries and failure of the peroneal muscles in Netball can be influenced by changing hormone levels relating to menstrual cycle. Peroneal muscles are most likely to fatigue earlier than major prime moving groups of lower limb muscles.
3. Try not to play when you are dehydrated or fatigued, as injury is much more likely due to altered concentration and inefficient anatomical and physiological function.
4. Avoid wearing worn out shoes. If you train at a very high level, consider a second pair of shoes to dry out and rotate.
5. Do not work outside your current level of technical expertise and training level and conditioning/ fitness level. Injuries are much more likely if you are exceeding your current training capabilities.
6. When returning to training for pre- season, introduce yourself to training on a graduated scale, to avoid over training and the associated over use injuries.
7. Keep a training journal, and record your training schedules, diet, sleep patterns and energy levels. Be aware that training during illness is not recommended, and may predispose you to a higher likelihood of injury also.
8. Train with passion, as you will work harder towards goals that you are passionate about, and will also be more prepared to make the training adjustments necessary to help prevent injury.
9. Confide in those around you that can help support your training goals, and try not to be over committed, which can lead to poor preparation for your Netball training Demands. I.e. learn to say no!