Playing netball involves changing direction, jumping, and sprinting- an activity that is bound to exert pressure on your knees. Their strapping assists in maintaining stability, preventing injury, and getting the best from you on the court. In this tutorial, we shall guide you on how to strap a knee in netball to avoid any injuries.
Why Strap a Knee for Netball?
Netball is regarded as one of the high-impact sports, and hence, athletes in this category tend to develop more knee injuries. The physical demands often put the players in a situation where they are necessitated by a need for knee support, either to aid stability, manage some form of pain, or recover from previous injuries.
Here are the reasons why you should strap a knee for netball:
- Improved stability of the knee: Strapping keeps your knee in line and prevents extra movement.
- Prevents injury: Wearing the knee strap may inhibit the tearing of a ligament or straining something.
- Will give extra stability in recovery: If recovering from an injury, then knee strapping will add stability.
- Boosts self-confidence on the court: Knowing your knee is stabilized gives you peace of mind to let you all out there on the floor.
Whether a beginner or an old pro, just in case you sustain some netball injuries, you should learn how to strap a knee. This will prevent some injuries that may send you off the court.
What You’ll Need to Strap a Knee?
Before you try strapping your knee, here is the list of stuff you’ll want to have with you:
- Adhesive Bandage or Sports Tape: You will prefer having a high-quality, non-elastic sports tape that provides you with firm support;
- Prewrap: Optional preventive layer from friction irritation to skin and sticking the tape with itself;
- Scissors: Cut the tape to an appropriate length to prevent overhanging ends.
- Foam Padding: Useful for that little extra comfort, especially with sensitive skin or taping for long periods.
Step-by-Step Guide on How to Strap a Knee for Netball
If followed to the letter, these can truly make a huge difference when you support your knee during netball games. This is a step-by-step run-through:
Step 1: Clean Your Knee
- Apply a rough surface: Ensure lotions or oils have been washed off your knee and that it is dry for the tape to stick on your knee better.
- Pre-wrap: This is a layer that you may opt for. If the skin in the region of the knee joint is sensitive, you can apply this layer. This will protect your skin from getting irritated by the adhesive properties of the tapes.
Step 2: Application of Anchor Tape
Anchor Strips on the thigh and below the knee:
- Take a strip of tape and pass it around your thigh, passing it from just above the kneecap. The tape should be snugly placed and not too tight.
- Attach another anchor strip on your inner thigh above the calf.
Step 3: Tape Support Strips
Support strips are strips that you apply to give extra support to your knee.
- Take a strip of tape, then attach it upwards from the bottom anchor to the top anchor on the other side of your knee.
- Do the same on the other side, and you get an “X” pattern from the knee. It is this X-pattern that will eventually restrict extreme movement sideways and inhibit this from happening, which could lead to netball injuries.
- Again, add another strip right across the center of your knee from top to bottom anchors.
Step 4: Reinforce the Anchors
Just in case the first anchors don’t hold the support strips in place, add a second layer of tape to reinforce the anchors:
- Place another strip up across the top anchor and loop it around the thigh
- Repeat on the bottom anchor, this time looping around the top of the calf
Step 5: Anchor the Patella
- Stabilize the patella so that it does not shift away from where it belongs
- Take a strip of tape across the patella horizontally
- Again, take another strip vertically so that it crosses the horizontal one to secure it more.
Step 6: Sense Ease and Mobility
Flex and extend the knee with the tape in place to get a sense of how comfortable it feels and how much it limits your range of motion. The tape should be snug and supportive but not so tight that it cuts off your circulation or leaves you feeling numb in the knee. If it does, take it off and apply it looser.
Tips for Effective Knee Strapping
Taping the knee is an essential part of netball and usually takes a few attempts to get right. Here are a few guidelines that will help strap a knee:
- Taping should avoid being on the tightness scale: Even though support must be on a particular level, tape that is too tight may inhibit blood flow from happening within the tissues.
- Not all sports tapes are created equal. Spend your money on a good-quality, hypoallergenic tape that will not irritate the skin and will have an extended life in storage.
- Test before game day: The best time to exercise the strapping technique is before a match as well.
How Knee Strapping Helps Prevent Netball Injuries?
There are some effective ways of prevention that one can learn, such as strap a knee for netball. The common place for most knee injuries in netball is attributed to the sharp movements at fast speeds and jumping in the sport. Common knee injuries are ligament strains on either the ACL or the anterior cruciate ligament, and patellar tracking problems. Proper strapping can be able to protect these vulnerable areas from knee injuries.
- Knee stabilization: This will ensure that the knee will not twist or overstretch abruptly because of the tape.
- Prevents hyperextension: The support through the tape prevents movements that may cause injury due to hyperextension.
- Strapping is supportive for the recovering knee and allows them a gradual return to activity without any full loss of motion.
Additional Tips to Prevent Netball Injuries
Apart from strap a knee, training with these exercises will keep you injury-free, keeping your knees healthy in the long term:
- Strengthen the legs: Activities that target the quadriceps, hamstrings, and calf muscles help stabilize the knee.
- Proper warm-up practice: One must always warm up before games or practices, and this should include some stretching and low-intensity movement.
- Wearing proper footwear supports you: The use of supportive shoes is able to minimize the stress when transmitted to the knees.
When to Avoid Knee Strapping?
While strapping is very rewarding, there are several times that you must avoid or consult a doctor:
- Recent surgery: If you have had knee surgery, it is wise to consult your doctor or therapist before strapping.
- Severe knee pain: Strapping is not appropriate in cases of serious pain or swelling. These symptoms require a medical professional to diagnose and treat.
- Irritation of the skin: There will be side effects of allergic reactions in some people through the sports tape. If you face itchiness, redness, or pain, do not use it.
Choosing the Right Tape for Netball Knee Strapping
For best results, you will want to select an adhesive tape that provides maximal support but is not too rigid. There are several good options:
- Rigid Athletic Tape: Good if you are seeking support, but also naturally helps to inhibit movement.
- It is stretchy kinesiology tape, providing medium-supportiveness with flexibility, so you can work out as you like and go about your daily activities freely.
- Hybrid tapes: Other tapes are great hybrids between rigidity and elasticity, applicable for dynamic sports like netball.
Final Thoughts
Knee injuries are ranked among the most common types of netball injuries, and properly strapping a knee while playing netball can go a long way in reducing the risk of netball injuries and staying in top shape during the game. As you wear your knee according to the proper strapping technique as outlined in this step-by-step guide, you will help protect your knee, limit your risk of injury, and feel more confident in every play. Remember, though, to listen to your body and get professional help if you continue with any form of discomfort or pain.
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