Ankle injuries are the most common injury in netball, accounting for approximately 40% of all injuries sustained in the sport. The combination of jumping, landing, rapid direction changes, and pivoting movements creates significant stress on the ankle joint. The good news is that many of these injuries are preventable with the right approach to training, footwear, and technique.
As a physiotherapist who has worked with netball players for over a decade, I've seen firsthand how devastating ankle injuries can beânot just the immediate pain and time off court, but the increased risk of re-injury that often follows. In this guide, I'll share the most effective strategies for protecting your ankles and staying healthy throughout the season.
Understanding Why Ankle Injuries Occur in Netball
Before we can effectively prevent injuries, we need to understand why they happen. Ankle sprains in netball typically occur in specific situations:
- Landing from a jump â Particularly when landing on another player's foot or on an uneven surface
- Changing direction â The rapid deceleration and acceleration during direction changes puts enormous stress on the ankle
- Pivoting â Especially when the planted foot sticks while the body continues to rotate
- Collisions â Contact with other players can force the ankle into unnatural positions
The lateral ligaments on the outside of the ankle are most commonly affected, as the mechanism of injury typically involves the foot rolling inward (inversion). Understanding these risk factors helps us develop targeted prevention strategies.
If you've previously injured your ankle, you're at significantly higher risk of re-injury. Research suggests that players with a history of ankle sprains are up to five times more likely to sustain another sprain. Prevention strategies become even more critical for these players.
The Role of Footwear in Ankle Protection
Your choice of netball shoes is your first line of defence against ankle injuries. While no shoe can completely prevent injuries, the right footwear significantly reduces your risk.
Key Footwear Features for Ankle Protection
Lateral Support: Look for shoes with reinforced sidewalls and sturdy upper materials. The shoe should hold your foot firmly without excessive movement within the shoe. When you try on shoes, perform some lateral movementsâyour foot shouldn't slide around inside the shoe.
Heel Counter: A firm heel counter (the back part of the shoe that cups your heel) helps keep your foot properly positioned and reduces the likelihood of your ankle rolling. Press on the heel counter when trying shoesâit should be firm and not collapse easily.
Proper Fit: Shoes that are too large allow excessive foot movement, while shoes that are too tight can restrict natural movement and cause other problems. Ensure you have about a thumb's width at the toe and a snug (not tight) fit around the midfoot and heel.
Quality Grip: Good traction reduces the chance of your foot slipping, which can lead to awkward ankle positions. Check that the outsole pattern is designed for court sports and provides grip in all directions.
Should You Use Ankle Braces or Tape?
This is a common question, and the answer depends on your individual circumstances. For players with a history of ankle injuries, external support in the form of braces or tape can provide additional protection. Research supports the use of ankle braces for reducing re-injury rates.
However, for players without injury history, the focus should be on developing natural ankle strength and stability rather than relying on external support. Over-reliance on bracing can potentially lead to weakening of the supporting muscles over time.
Strengthening Exercises for Ankle Stability
Strong, stable ankles are your best protection against injury. Incorporating these exercises into your training routine will help build the strength and proprioception (body awareness) needed to protect your ankles.
Balance and Proprioception Exercises
- Single-leg balance â Stand on one foot for 30-60 seconds. Progress by closing your eyes or standing on an unstable surface like a cushion.
- Single-leg catches â Stand on one foot while catching and throwing a ball. This mimics game situations and challenges your balance.
- Balance board exercises â If you have access to a wobble board or BOSU ball, incorporate single-leg balance work on these unstable surfaces.
Strengthening Exercises
- Calf raises â Both double-leg and single-leg versions. Progress to doing these on a step for increased range of motion.
- Resistance band exercises â Use a resistance band for dorsiflexion (pulling foot up), plantarflexion (pointing foot down), inversion, and eversion movements.
- Heel walks and toe walks â Walk on your heels for 30 seconds, then on your toes. This strengthens the muscles around the ankle joint.
Perform these exercises 3-4 times per week for best results. Consistency is keyâregular, moderate training is more effective than occasional intense sessions.
Proper Landing and Movement Technique
How you move on court significantly impacts your injury risk. Developing good habits takes conscious effort initially but eventually becomes automatic.
Landing Technique
When landing from a jump, aim to land on both feet simultaneously when possible. If you must land on one foot, ensure you land on the ball of your foot first, allowing your ankle to flex and absorb the impact. Avoid landing flat-footed or on your heels, as this increases stress on the ankle.
Keep your knees slightly bent when landingâstiff-legged landings transfer more force through your joints. Practice landing softly and quietly; if you can hear heavy thumping when you land, you're likely landing too hard.
Changing Direction
When changing direction, plant your foot firmly and push off in the new direction rather than pivoting on a stationary foot. Keep your centre of gravity low and your weight balanced. Avoid overreaching or stretching for the ball in ways that compromise your balance.
Warm-Up and Preparation
Never underestimate the importance of a proper warm-up. Cold muscles and joints are more susceptible to injury. Your warm-up should include:
- 5-10 minutes of light cardio to increase blood flow
- Dynamic stretching, particularly for the lower limbs
- Sport-specific movements like lateral shuffles, jumps, and direction changes
- Gradual increase in intensity to match game demands
Recovery and Managing Minor Strains
If you do experience a minor ankle tweak during play, how you respond in the first 48-72 hours significantly affects your recovery. Follow the RICE protocol (Rest, Ice, Compression, Elevation) and avoid putting weight on the affected ankle if it's painful to do so.
However, don't ignore ongoing discomfort. If pain persists beyond a few days, swelling doesn't reduce, or you have difficulty bearing weight, seek professional assessment. Early treatment of ankle injuries leads to better outcomes and faster return to play.
- Choose shoes with good lateral support, firm heel counters, and proper fit
- Build ankle strength and proprioception with regular exercises
- Focus on proper landing techniqueâsoft, balanced landings on the balls of your feet
- Always warm up properly before training and matches
- Take minor strains seriously and seek professional help if needed
Preventing ankle injuries requires a multi-faceted approach combining proper footwear, strength training, good technique, and appropriate preparation. While you can't eliminate all risk, following these guidelines will significantly reduce your chances of injury and keep you playing the sport you love. Remember, the best injury is the one that never happens.