Our expert staff have experience and knowledge in all aspects of physiotherapy and sports injury management.

Subscribe to our newsletter

Have you heard of the Netball Knee Program?

By Lauren Gradwell

The Suncorp Super Netball series is heading into finals! Even though my team, the NSW Swifts have missed out this season, this netball fanatic will be glued to the screen watching some amazing athletes work their magic on the court!

Netball is ranked as the leading women’s participation sport and the top team based sport in Australia for 15-24 year olds. Over 1.2 million participants enjoy the game nationally. I was a netballer from the age of 7 until my “retirement” following an ACL injury at 18 years of age and subsequent meniscal injury at 26. Unfortunately Im not the only one with this story! 65% of athletes who suffer an ACL injury do not return to the sport, and those who do often return at a lower level of competition.

Knees and ankles are the most commonly injured body parts of netballers and most of these injuries occur when landing. In particular injury to one of the major stabilisers of the knee, the Anterior Cruciate Ligament, is a common problem, representing roughly 25% of serious injuries annually. Knowing all too well the devastation created by serious knee injuries, Netball Australia’s KNEE Program is designed to prevent them occurring.

Despite my early exit as a player I have been lucky enough to continue my involvement in the sport as a physio for NSW and at the Commonwealth Games on the Gold Coast. I am happy to say that I am a Netball Australia nationally endorsed KNEE program provider. I have a passion for injury prevention and netball alike so I strongly encourage you to have a look at this program and speak to me about it!

WHAT IS IT? The KNEE Program is a courtside warm up to assist coaches in preparing their players to train and play. It targets how to land and how to move safely and efficiently.

WHO SHOULD DO IT? Three tiers have been devised to target all netball populations: • Junior (10 – 14 years) • Recreational (14 years and above) • Elite (players who have been identified in the Talent, Elite and Mastery category of Netball Australia’s Player Pathway)

WHY DO IT? The KNEE Program is based on programs that have been proven effective in reducing lower limb injuries generally and specifically reducing ACL injuries from 40–70%. It will also improve efficiency of movement on court.

HOW LONG DOES THE PROGRAM TAKE? It should take no longer than 10–12 minutes each session.

This program is the perfect program to implement in the off season for enhanced performance and injury prevention. Whether you are a coach to your child’s netball team, high performance coach, support staff or parent, this program is designed to keep your players on the court for longer and moving more efficiently when there. As an athlete this program aims to keep you playing the sport you love without being sidelined by injury.

Most of all enjoy the finals and feel free to send me an email and have a chat about all things netball! lauren@squareonephysio.com.au

August 7, 2018 0 Comments

Reader Comments

There are no comments on this post. Be the first!

Add Your Comments

(not published)


SquareOne Physiotherapists are experts in the diagnosis, treatment and rehabilitation of musculoskeletal problems.

Read more


SquareOne Remedial Massage Therapists are experienced in a wide range of soft tissue therapy techniques.

Read more

Clinical Pilates

Clinical Pilates involves the conscious recruitment and control of muscular movements in the body.

Read more
  • Kona Race Report 2018
  •  With 2018 coming to a wrap I thought I’d better get my Kona 2018 thoughts out. For all the triathletes out there or anyone that’s interested, here it is.

    Sport can be a great metaphor for life. It can be a medium that filters out noise, provides clarity, and elements of a performance can be isolated and distilled down to equate to an outcome. The outcome is usually binary, you play well or you don’t, you execute or you fail, you win or you lose. It’s a platform that with analysis and planning allows purpose and direction. From this process comes clarity and focus. Commitment to the process is really the difference between good and great, it’s what makes elite performers excel in their chosen field. These elements all provide great lessons in life. I’ve taken several weeks to reflect on my post Kona thoughts. One of these reasons is that I’ve simply been flat out getting back to work and I wanted to wait a while to decompress. I didn’t see a lot of value in writing something when I’m still charged from the heat of the battle. A Kona campaign with the intention of performing well is an all consuming task.
  • Top pelvic floor tips every women should follow after having a baby
  • We all hear how important it is to look after your pelvic floor after having a baby - but what does that actually mean?!



  • Check out our new Performance Programme
  • SquareOne Performance is a physio led Clinical Strength and Conditioning program that is outcome focused and goal orientated. The program is specific to your needs, sport or activity and takes into account your injury history

  • Sol has had her baby!
  • "It's 4.27am and I am awake! I don't remember when was the last time I was awake this early!"

  • Have you heard of the Strappt App?
  •  The Strappt App is a mobile app which utilizes the knowledge and experience of an Australian Physiotherapy Association accredited Sports Physio to educate and assist in the art of joint strapping for injury rehabilitation.