Best Warm-ups for Your Knees Before Playing Netball

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11:44 AM

Netball is one of the most popular sporting activities in Australia. After all, it is a great way to socialize and allows an excellent body workout. However, like with any other physical activity, you must give your body a chance to warm up before you start with the game.


A good warm-up prepares your body for the game ahead and also reduces the risk of sports-related injuries. In this post, we look at the four best warm-ups for your knees before playing netball so you can enjoy the game without worrying about your knee joint.


#1. Jog

Go for a warm-up jog. Aim for around 3-5 laps around your netball ground and let this low-intensity workout prepare your body for the game. Moreover, it prepares your body for other stretching exercises that you must include in your warm-up session to reduce the risk of injuries.


#2. Skips

One of the best warm-up exercises for your knees before playing netball is skips. While it involves all major muscle groups in the body while giving you some great cardio boost, it is particularly beneficial for your knees. Moreover, it is one of the best workouts for strengthening your bones and muscles


Get started with moving onto skipping with a single foot and gradually make it more challenging by increasing your speed and lifting your knees higher. Over time, you can increase the time you skip to give an excellent warm-up for your knees before playing netball.


#4. High Knees

You can also try high knees as a warm-up for your knees before playing netball. This low-intensity warm-up exercise adds to your knee's flexibility and strength. All you have to do is pull up one knee such that your thigh is parallel to the ground. Complete the set by repeating the movement with your other knee.


Set a specific time (for example, 30 seconds) and try to do as many repetitions as possible in the specified time. You can gradually increase your speed so you can complete more repetitions in the same amount of time.


#5. Squats

When it comes to squats, it's a common misconception that this exercise is not suitable for your knees. However, this simple stretching exercise can do wonders for your lower body, including your thighs, calves, and knees.


With your legs spread shoulder-width apart, squat down while placing your arms in front of your body. Make sure you bend at your hips and knees with your knees in line with your feet and heels placed on the ground. Hold this position for at least 20 seconds and aim for 5-10 repetitions. 


There will always be a risk of injury when playing any sports, but with these four best warm-ups for your knees, you can prepare your body adequately for the game and reduce the risk of injuries. However, if you are a netball player and experience knee pain while playing your favourite sport, never ignore it. Schedule an appointment with your healthcare provider as soon as possible and get a referral to orthopedics specialized in sports injuries. To find out more about our services, get in touch now.