Netball Injuries: Rolled Ankles, Sore Heels and Getting Back on Court
Most of the netball injuries we see come from one moment: landing. Land on the outside of your foot, land on someone else's foot, or land and stop dead for the hundredth time that afternoon, and your ankle, heel or Achilles is the bit that pays for it.
With the Pine Rivers Netball Association courts just up the road at Bray Park, we see a lot of netballers in Albany Creek, from juniors in their first season to mums who have come back to the game after ten years off and found their ankles haven't quite got the memo.
Why netball is tough on feet and ankles
Netball asks a lot of a small joint. You sprint, jump, land on one foot, stop on the spot (thanks, footwork rule) and pivot, usually on a hard court and often with someone else's feet right where you want to land. Every landing puts several times your body weight through the foot and ankle, and every stop-and-pivot twists it.
That is why the injuries we see in netballers are mostly ankles, heels, Achilles and calves, with the occasional sore shin or forefoot thrown in.
Rolled ankles
This is the big one. A rolled ankle (a lateral ankle sprain) happens when the foot rolls in under you and stretches or tears the ligaments on the outside of the ankle. In netball it is usually landing on the edge of your foot or on an opponent's shoe.
Most sprains are mild and settle well with the right care. The problem is that a lot of people skip the rehab, the ankle never gets its strength and balance back, and they roll it again next season. Our ankle sprains post explains the different grades in more detail.
When to get it checked straight away
Please see your GP, an urgent care clinic or the emergency department for an X-ray if:
you couldn't take four steps on it straight after the injury (even limping)
you have pain when you press right on the bone, especially the back edge or tip of either ankle bone, or the outside edge of the foot
there is pain and swelling through the middle of the foot, or bruising on the sole
the ankle or foot looks out of shape, or you have numbness or pins and needles
you felt a pop or a kick at the back of the ankle, which can be an Achilles injury
These can point to a fracture or a more serious ligament injury that needs a different plan.
What to do in the first few days
For a typical rolled ankle, the early goal is to settle it down without keeping it still for too long:
Protect it. Take a day or two off your feet as much as you can. Use crutches if walking is too painful, and a brace or strapping can help you feel more secure.
Elevate it. Get the ankle up above the level of your heart when you're sitting down, especially in the evening.
Compress it. A compression bandage or tubular bandage helps control swelling. Take it off overnight.
Ice for comfort. Ice can help with pain. Wrap it in a cloth, 10 to 15 minutes at a time.
Go easy on anti-inflammatories early on. Inflammation is part of the healing process, and current guidelines suggest avoiding anti-inflammatory medication in the first few days. Talk to your GP or pharmacist about the right pain relief for you.
Start walking as soon as you can. Once you can put weight through it, walk normally, heel to toe, without limping. Short, regular walks are better than one long one.
Most people can start gentle exercises within a few days.
Gentle rehab exercises for a sprained ankle
These are the exercises we commonly start netballers on. A little discomfort is okay. Sharp pain, or more pain or swelling the next morning, means you have done too much, so drop back a step. If you're not sure, or it isn't improving after a couple of weeks, come and see us so we can tailor a plan to your ankle.
Stage 1: getting it moving (first few days)
Ankle alphabet. Sit with your leg out straight and trace the letters of the alphabet in the air with your big toe. Do this two or three times a day.
Ankle pumps. Point your toes away from you, then pull them back towards you. 20 slow repetitions, a few times a day. This helps with swelling and stiffness.
Calf stretch. Stand facing a wall with the injured leg behind, heel down, and gently lean forward until you feel a stretch in the calf. Hold for 30 seconds, three times.
Stage 2: strength and balance (once walking is comfortable)
Calf raises. Rise up onto your toes on both feet and lower slowly. Start with 3 sets of 10 to 15, then progress to the injured leg only.
Band push-outs. Sit with a resistance band looped around the forefoot and held in your opposite hand. Push the foot outwards against the band, then return slowly. 3 sets of 10 to 15. This strengthens the muscles on the outside of the ankle that help stop it rolling.
Single-leg balance. Stand on the injured leg for 30 seconds. When that is easy, close your eyes, then try standing on a pillow, then have someone throw you a netball while you balance. Compare it with your good side.
Stage 3: getting ready for the court
Hops. Start with small hops on the spot on both feet, then on the injured foot. Progress to hopping side to side over a line.
Land and hold. Jump forward, land on the injured foot and hold the landing for three seconds without wobbling. This is netball footwork, so it is worth practising.
Change of direction. Jog, then run figure eights, then add sudden stops and pivots.
A good rule of thumb is that you are ready to return to netball when you can hop, land and change direction on the injured side without pain or hesitation, and your balance is close to your good side. Many players also benefit from a brace or strapping for the rest of the season, as a previous sprain is one of the biggest risk factors for another one.
Other netball injuries we see
Heel pain in juniors. Kids aged around 8 to 14 who play a lot of netball (often on top of other sports) commonly get Sever’s disease, an irritation of the growth plate at the back of the heel. If your child is limping after training, our foot pain self-check is a good starting point.
Achilles and calf pain. All that jumping and pushing off loads the calf and Achilles. Our Achilles tendinopathy and calf pain posts cover the common causes.
Shin pain. More common at the start of the season when training ramps up quickly. See our shin splints guide.
Pain in the middle of the foot. If you land awkwardly and have pain, swelling or bruising through the middle of the foot, get it checked. Midfoot ligament injuries are less common but easy to miss.
Netball shoes matter
Running shoes are built for moving forward. Netball is sideways, stop-start and pivoting, so a proper court shoe with good side-to-side support and a firm heel counter is a better fit. A soft, high running shoe can make an ankle feel less stable when you change direction.
Replace them when the grip or the cushioning is worn, and try them on with the socks you play in. If you wear custom foot orthotics, bring them along when you buy new shoes. Our post on choosing the right shoes has more tips.
Warm up with the KNEE program
Netball Australia's KNEE program is a free on-court warm-up designed to reduce knee and ankle injuries, with versions for juniors, social players and elite teams. It covers footwork, strength, balance and landing, and works best when it is done regularly, two to three times a week. If your team isn't using it yet, it is worth a look.
How we can help
We'll assess your ankle and foot, check your strength and balance against your other side, and give you a rehab plan that builds you back up to landing, cutting and pivoting. We can also advise on strapping and bracing, check your netball shoes, and look at whether your foot posture is adding to the problem. If we think you need imaging, we'll organise a referral. See our sports podiatry page for more.
Bring your netball shoes
If you've rolled an ankle or you're getting foot, heel or lower leg pain from netball, book in and bring your netball shoes with you. No referral is needed, and we're about ten minutes from the Bray Park courts with parking right outside.
