With netball season in full swing, Saturdays are filled with goals, intercepts—and unfortunately, the occasional rolled ankle or sore knee. What are the most common injuries in netball, and how can we prevent them?
Lateral Ankle Sprains
Ankle sprains are one of the most common injuries in netball due to the sport’s dynamic movements, including cutting, pivoting, jumping, and landing in a confined court space. The one-step rule further increases the risk. Netball has one of the highest incidence rates of ankle sprains among all sports, accounting for approximately 40% of netball-related injuries. Reports indicate that 4 in 5 netballers have sustained a lateral ankle sprain at some point in their playing careers.
Lateral ankle sprains occur when the ankle rolls inward, causing damage to the ligaments on the outer side of the ankle. These injuries may result from poor landing mechanics or contact with another player.
ACL Injuries
Knee injuries, particularly anterior cruciate ligament (ACL) ruptures, are the second most frequently reported injuries in netball. ACL injuries often occur when the knee collapses inward and rotates internally, typically during landing or cutting movements. Several modifiable risk factors contribute to ACL injuries, including joint stiffness, muscle weakness, poor balance, and improper landing mechanics.
Prevention Strategies
Given the increasing incidence of netball-related knee and ankle injuries, injury prevention programs have gained significant attention. Exercise-based warm-up programs have been proven to reduce injury risk, with studies showing a 50% reduction in ACL injuries among female athletes. Several sports have adopted these programs, and Netball Australia has developed a targeted initiative aimed at preventing knee and ankle injuries.
The KNEE Program
The Netball KNEE Program is designed to improve movement patterns related to jumping, landing, change of direction, and deceleration. It includes three levels suitable for junior, recreational, and elite netballers. Each program consists of four key components:
- Warm-up & Footwork
- Balance & Landing
- Strength
- Agility
Athletes should complete all warm-up exercises and then select four exercises from the remaining categories, tailored to their skill level. The focus should be on performing each movement correctly and with control.
Key Injury Prevention Tips
To minimize the risk of lateral ankle and ACL injuries, players should:
- Avoid excessive inward knee movement (knee valgus) during landing and cutting movements.
- Strengthen the glutes through exercises like bridges and side-step squats.
- Improve knee stability with movements such as reverse lunges with drive and squats.
- Focus on proper knee alignment during all jumping and landing drills.
Need Help? If you, your child, or a teammate experiences a knee or ankle injury—whether from netball or another sport—consult one of our expert physiotherapists. Contact us at 9131 4977 or book an appointment online.
References
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Caldemeyer, L. E., Brown, S. M., & Mulcahey, M. K. (2020). Neuromuscular training for the prevention of ankle sprains in female athletes: a systematic review. The Physician and sportsmedicine, 48(4), 363-369.
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Rowe, P.L., Bryant, A.L. & Paterson, K.L. Current ankle sprain prevention and management strategies of netball athletes: a scoping review of the literature and comparison with best-practice recommendations. BMC Sports Sci Med Rehabil 13, 113 (2021). https://doi.org/10.1186/s13102-021-00342-9
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Vuurberg, G., Hoorntje, A., Wink, L. M., Van Der Doelen, B. F., Van Den Bekerom, M. P., Dekker, R., . . . Ridderikhof, M. L. (2018). Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. British journal of sports medicine, 52(15), 956-956.
