Dynamic Neuromuscular Stabilisation in Newcastle: Reducing Injury Risk for Young Athletes
Parents, coaches, and young athletes in the Newcastle region know that keeping kids injury-free during sports is a top priority. Whether it's a junior surfer catching waves at Merewether Beach or a teen footballer training hard on the field, growing bodies need extra care and smart training. One evidence-informed method gaining traction is Dynamic Neuromuscular Stabilisation (DNS) - a physiotherapy and exercise approach that taps into the way babies naturally develop movement. Experts have found that DNS-based training can lead to better movement patterns, improved stability, and even fewer injuries in athletes rehabps.com. In this blog post, we’ll break down what DNS is, how it helps young athletes develop motor control and joint stability, and why it’s a powerful tool for reducing injury risk (especially during those growth spurts). Along the way, we’ll use surfing as a real-world example and highlight what DNS means for our local Newcastle sports community.
What is Dynamic Neuromuscular Stabilisation (DNS)?
Dynamic Neuromuscular Stabilisation, or DNS, is a rehab and training approach that focuses on how the human body naturally learns to move. It was developed by physiotherapists in Prague and is based on the idea that infants achieve ideal movement patterns in the first few years of life. In simple terms, DNS “reprograms” the body’s movement by revisiting the basic postures and sequences babies use as they learn to lift their heads, crawl, and walk By guiding older kids (and even adults) through these fundamental positions and exercises, DNS helps to restore proper posture, stability and smooth movement throughout the body. Think of it like hitting the reset button on the body’s movement software – teaching muscles and joints to work together the way they were originally meant to.
How does DNS work? During a DNS session, a trained practitioner will have the athlete perform specific exercises (often lying on the back, side, or hands-and-knees) that mimic developmental milestones. For example, a child might be guided into a crawling-like position to activate core and shoulder muscles. The key is that DNS exercises are done with great attention to form, breath, and control. This approach is designed to evoke natural motor patterns in the brain - essentially activating the body’s built-in “stabilizing system” of muscles. By doing so, DNS facilitates more effective, balanced movement and endurance. Athletes often gain improved body awareness, better posture, and even better breathing techniques through DNS training.
It’s not just for rehab – DNS is also a performance tool. In fact, this cutting-edge method has been integrated into the training of Olympic and professional athletes because of its powerful influence on improving movement quality. Over the past decade, DNS has rapidly gained recognition worldwide and spread to places like Australia. (Newcastle is even home to two of Australia’s DNS instructors located here at Forma Health & Rehabilitation, so our region is at the forefront of this trend!) In short, DNS is a friendly but advanced way to help the body move and stabilise like it naturally should, setting the stage for safer sports performance.
How DNS Improves Motor Control and Stability in Young Athletes
Young athletes are full of energy, but they don’t always have perfect control over their growing bodies. DNS training can make a big difference here. By going back to basics and strengthening the body’s foundational movement patterns, DNS helps kids develop rock-solid stability and coordination. Here are some of the key ways DNS benefits motor control and joint stability:
Stronger Core Support: DNS exercises intensely activate the deep core muscles (think of the abdominals and muscles around the spine). Research shows that DNS movements create significantly higher tension in the abdominal wall than regular exercises (nature.com). This increased core engagement acts like a built-in weight belt, stabilising the spine and improving posture (nature.com). For a young athlete, a stable core means they can control their body better during running, jumping, and other sports skills without wobbling or slouching.
Better Joint Alignment (Centration): One principle of DNS is teaching the body to hold joints in their optimal positions during movement. By activating the right muscles at the right time, DNS helps shoulders, hips, knees and other joints stay centered and supported as the athlete moves (nature.com). This joint centralisation means less strain on ligaments and growth plates. For example, a DNS-trained athlete is more likely to land from a jump with knees aligned and stable, which can protect against knee injuries.
Improved Balance and Coordination: Because DNS drills practice how to coordinate multiple muscle groups together (just like when a baby learns to crawl or stand), they sharply improve an athlete’s balance and overall motor control (nature.com). In essence, DNS is training the nervous system to finely tune muscle activity for smooth, efficient movement. Studies on athletes have found that DNS-based training can effectively enhance balance and motor control skills (nature.comnature.com). For young players, that could mean fewer clumsy falls and more confident agility on the field or in the surf.
Enhanced Movement Awareness & Breathing: A unique aspect of DNS is the focus on breathing and awareness. Athletes learn to breathe using their diaphragm and core (no shallow chest breathing!), which creates intra-abdominal pressure to stabilise the torso. They also become very mindful of their body position and posture. This combination of proper breathing and body awareness keeps them calm and centered even under the pressures of competition. It’s not unusual to see a DNS-trained teen athlete naturally drop into a good athletic stance or take a stabilizing breath before a big move – habits that can keep them safer and performing better.
All of these benefits add up to a more resilient athlete. By retraining the body’s fundamental stability system, DNS gives young athletes a solid foundation. Muscles fire in the correct sequence, joints are protected, and movements become efficient and strong. It’s like upgrading a young athlete’s firmware so that their body is prepared to handle the stresses of sports with good form and control. Not only can this translate to better performance, but it’s also crucial for injury prevention.
Reducing Injury Risk During Growth Spurts
Every parent of a teenager knows about the “gangly” phase - when a growth spurt suddenly makes arms and legs longer, and coordination doesn’t quite keep up. During adolescence, kids can grow several centimeters a year, and this rapid change can throw their movement mechanics out of sync. In fact, it’s widely known that the risk of injuries increases during growth spurts, especially for active youth. Bones lengthen quickly and growth plates (the softer parts of bones) are vulnerable to stress. Meanwhile, muscles and tendons can become tight as they struggle to catch up with bone growth. The result can be a spike in overuse injuries like Osgood-Schlatter knee pain or Severs’ disease in the heel, as well as general clumsiness leading to sprains and strains.
The good news is that we can mitigate these risks with proper neuromuscular training. Experts emphasize that during the “adolescent awkwardness” phase, focusing on building coordination, strength, and stability is key to injury prevention. In other words, if young athletes learn how to move well and control their bodies while they’re growing, they’re far less likely to get hurt. This is exactly where DNS shines. By improving core stability, joint alignment, and movement quality, DNS gives growing athletes the tools to handle their changing bodies safely.
Imagine a 13-year-old Newcastle basketball player who’s suddenly taller and unsure of their new center of gravity. Through DNS exercises, we can teach that athlete how to properly stabilize their core and hips when they cut or land from a rebound. That means less risk of their knee buckling inward (a common cause of ACL injuries). Or consider a young swimmer who grew a few inches over summer - DNS can help re-coordinate their shoulder and core movements, preventing overuse injuries in the shoulder as they increase their training mileage.
Research backs up this approach. One sports medicine review found that integrative neuromuscular training (which includes techniques like DNS) can enhance youth athletes’ performance and reduce sports injury rates by addressing exactly these issues of strength and motor control. Another study notes that targeted exercise programs during high-risk growth periods can proactively reduce the risk of future injuries by keeping kids strong and adaptable as they grow. Essentially, DNS acts as a form of “bulletproofing” during adolescence – it helps young athletes develop a protective barrier of proper movement mechanics around those softer growing bones and joints.
In summary, growth spurts don’t have to be a recipe for injury. With DNS, we can guide young athletes through this phase by reinforcing good movement patterns. By improving their balance, stability and coordination when their bodies are in flux, DNS reduces the chance of accidents and overuse problems. It keeps kids safely in the game during puberty’s rollercoaster, so they come out the other side stronger and ready to excel.
Real-World Example: How DNS Benefits Young Surfers (and Others)
To make this all more concrete, let’s zoom in on a sport Newcastle is famous for: surfing. Surfing is a fantastic example because it demands a mix of balance, core strength, flexibility, and timing – exactly the areas DNS training targets. Now, imagine a young surfer, say 14 years old, hitting the waves at Newcastle’s Dudley or Nobby’s Beach. They’re in a growth phase, shooting up in height, and they want to improve their performance while staying injury-free. Here’s how DNS can help them:
Stronger Core for Better Balance: Paddling out and popping up on a surfboard requires a stable core. DNS exercises emphasize activation of the deep stabilizer muscles in the abdomen, lower back, and hips. By training these core muscles to work together, DNS enhances core stability and the transfer of force through the body – crucial for maintaining balance and generating power on a surfboard. A DNS-trained surfer will have an easier time staying centered on the board, even on rough waves, because their midsection is braced and strong.
Optimized Movement Patterns: Surfing movements (like the quick pop-up to catch a wave, or rotating the torso during a turn) require coordination. DNS drills re-establish efficient movement patterns based on how we naturally develop as infants. This means the surfer’s muscles fire in the correct sequence for smooth, fluid motion. With DNS, a young surfer can improve the fluidity and precision of their paddling, standing up, and carving on a wave. Essentially, the body learns to move as one unified unit. This not only improves performance (think faster pop-ups and better control on the board) but also reduces awkward movements that could cause a wipeout or strain.
Better Breathing and Endurance: Believe it or not, breathing technique is a big part of both DNS and surfing. DNS teaches athletes to use their diaphragm and breathe deep into the belly. In surfing, proper breathing can help a youngster stay calm when waiting for a wave or getting tossed around underwater. By incorporating DNS breathing techniques, surfers can enhance their oxygen intake and core stability at the same time. The result is better endurance during long sessions and a more relaxed, focused mindset while riding waves. A calmer, well-oxygenated surfer is less likely to panic or make errors that lead to injury.
Postural Control and Injury Prevention: Surfing can be tough on the lower back and shoulders (from all that paddling and arching up). DNS addresses postural control by strengthening the small stabilizer muscles along the spine and around the shoulder blades. For our young surfer, this means fewer chances of developing nagging back pain or shoulder injuries. They learn how to maintain a neutral spine and engage the right muscles when they paddle, which distributes forces safely. Over time, DNS training can correct any imbalances (for instance, if a surfer tends to over-arch their back or shrug their shoulders) before they turn into pain or injury.
While we’ve used a surfer as an example, the same DNS principles apply to any sport or activity. A young netball player or soccer striker in Newcastle will benefit from the improved stability, balance, and coordination just as much as a surfer. The take-home point: DNS gives developing athletes a real-world edge. They move better, which means they perform better and stay safer doing what they love.
DNS in Newcastle: Supporting Our Youth Athletes
The Newcastle region is a hotbed for sports - from surfing and swimming to rugby, soccer, dance, and more. The community here understands the value of keeping kids active and healthy. Dynamic Neuromuscular Stabilisation is becoming an important part of that picture.
For those searching for Dynamic Neuromuscular Stabilisation Newcastle, know that this method is already being used to help local kids. You might find DNS exercises incorporated into injury rehab programs or sports performance training at Newcastle clinics. For example, a physio might use DNS techniques as part of rehab for surfers in Newcastle recovering from a shoulder injury, ensuring they regain proper movement patterns before hitting the waves again. Similarly, a strength and conditioning coach working with a junior rugby team might include DNS-based core drills to improve players’ tackle stability and prevent concussions or whiplash injuries.
The beauty of DNS is that it’s friendly and approachable. Kids often enjoy the challenge of the exercises – it can feel like playful movement practice rather than boring rehab. And because DNS is based on natural human development, it’s inherently safe and gentle on the body. It meets athletes where they are. A 10-year-old swimmer with knee pain, a 14-year-old basketball player in a growth spurt, or a 17-year-old surfer pushing into elite competition – all can benefit from DNS tailored to their needs.
Getting Started with DNS
If you’re a parent or coach in Newcastle interested in DNS, the first step is to reach out to a qualified professional. . They can assess the young athlete’s movement and design a program of DNS exercises specific to their sport or any issues they have. Because DNS is very much a hands-on, personalised approach, working with a certified practitioner will ensure the exercises are done correctly and effectively.
Remember, the goal of DNS is not just to fix aches and pains, but to proactively build a strong foundation for your child’s athletic future. By emphasising proper motor control and stability now, you’re investing in years of safe play and better performance. And it’s not all serious work – kids often find it fun to learn “like a baby” and are fascinated by the improvements they feel in balance or strength.
Conclusion: Strong Foundations, Safer Futures
Dynamic Neuromuscular Stabilisation is a powerful tool in our arsenal to keep young athletes healthy. It offers a science-backed way to help growing kids develop the kind of body control and stability that normally takes years of maturity to achieve - effectively fast-tracking their neuromuscular development in a safe, natural manner. Studies have shown DNS can reduce injury occurrence and even speed up recovery time when injuries do happen (rehabps.com), all while boosting performance markers in sports. For the active youth of Newcastle – be they surfers riding our famous breaks, or footy players giving it their all – DNS provides an extra layer of protection. It’s an approach that aligns with how the human body is meant to move, which means fewer injuries and more fun on the field or in the water.
By explaining DNS in simple terms and highlighting its benefits, we hope this blog empowers you to consider incorporating DNS into your young athlete’s training or rehab plan. The Newcastle region is fortunate to have access to this innovative approach right at our doorstep. With DNS, we can help our kids navigate growth spurts and intense sports seasons with confidence. They’ll learn to move smarter, not just harder. And as a parent or coach, there’s nothing better than knowing your athlete is building a resilient, balanced body that will carry them through youth sports and beyond.
In the end, the power of Dynamic Neuromuscular Stabilisation lies in its ability to unlock the body’s natural potential. It reduces injury risk by ensuring every muscle and joint is doing its job properly. For young athletes in Newcastle, DNS could be the key to enjoying sports more safely today - and laying the groundwork for a strong, athletic tomorrow.
Sources:
Kolar, Pavel, et al. Dynamic Neuromuscular Stabilization & Sports Rehabilitation. Prague School of Rehabilitation, 2017. (DNS athletic principles and injury reduction)rehabps.com
Marinkovic, D., et al. "Effect of Different Neuromuscular Training Modalities on Postural Stability in Healthy Participants." Scientific Reports, vol. 14, 2024. (DNS improves core stability, balance, and motor control)nature.comnature.com
Emory Healthcare – Dr. Neeru Jayanthi. Keeping Your Youth Athlete Healthy Through Growth Periods, 2021. (Growth spurts, coordination, and injury risk)emoryhealthcare.org
Byron Central Osteopathy. Osteopathy & DNS – How DNS helps surfing, 2025. (DNS for surfers: core, posture, breathing benefits)byronosteo.com.aubyronosteo.com.au
Peak Sport and Spine Centre. How Does a Growth Spurt Increase Risk of Injuries?, 2023. (Youth growth spurts and injury incidence)peaksportsandspinecentre.com.aupeaksportsandspinecentre.com.au
Third Eye Sports. What is DNS? (Newcastle, NSW). (Lay explanation of DNS and its development in Australia)
