Knee and Ankle Care for Netball Players

Netball places exceptional demands on your lower limbs. The constant jumping, landing, pivoting, and sudden direction changes put significant stress on your knees and ankles. Understanding how to protect these joints through prevention, strengthening, and proper care is essential for a long, healthy netball career.

Common Injuries in Netball

Understanding the risks helps you focus your prevention efforts:

Knee Injuries

• ACL (Anterior Cruciate Ligament) Tears: Often occur during landing, pivoting, or sudden stops. More common in female athletes.
• Patellofemoral Pain: Pain around or behind the kneecap, often caused by overuse or poor biomechanics.
• Meniscus Injuries: Damage to the cartilage cushioning the knee, often from twisting movements.
• Patellar Tendinopathy: Overuse injury affecting the tendon connecting kneecap to shinbone.

Ankle Injuries

• Lateral Ankle Sprains: The most common netball injury, occurring when the ankle rolls outward.
• High Ankle Sprains: Less common but more serious, affecting the ligaments above the ankle.
• Achilles Tendinopathy: Overuse injury affecting the tendon at the back of the ankle.

Landing Mechanics

Proper landing technique is crucial for injury prevention:

The Correct Landing

1. Land on Both Feet: Whenever possible, land on two feet to distribute force.
2. Land Softly: Absorb impact through your muscles, not your joints.
3. Bend at Hips and Knees: Don't land with straight legs.
4. Keep Knees Over Toes: Prevent knees from collapsing inward.
5. Core Engaged: Maintain trunk stability throughout landing.

Common Landing Errors

• Valgus Collapse: Knees falling inward—major ACL injury risk.
• Stiff Landing: Landing with minimal knee bend increases joint stress.
• Single Leg Landings: Higher injury risk than two-foot landings when fatigued.
• Unbalanced Landing: Landing with weight too far forward or backward.

Strengthening Exercises

Knee Strengthening

1. Squats

• Stand with feet shoulder-width apart
• Lower your body by bending knees and pushing hips back
• Keep knees tracking over toes
• Return to standing
• Perform 3 sets of 12-15 repetitions

2. Single Leg Squats

• Stand on one leg
• Lower slowly into a partial squat
• Focus on knee alignment
• Return to standing
• Perform 3 sets of 8-10 each leg

3. Step-Ups

• Use a step or box at knee height
• Step up leading with one leg
• Control the descent
• Perform 3 sets of 10 each leg

4. Leg Press

• Focus on controlled movement
• Don't lock out knees at the top
• Perform 3 sets of 12 repetitions

Ankle Strengthening

1. Calf Raises

• Stand on edge of step
• Rise up onto toes
• Lower heels below step level
• Perform 3 sets of 15-20 repetitions
• Progress to single leg

2. Resistance Band Exercises

• Dorsiflexion: Pull toes toward shin against band resistance
• Plantarflexion: Point toes against band resistance
• Inversion/Eversion: Turn foot in and out against resistance
• Perform 3 sets of 15 each direction

3. Balance Board Work

• Stand on wobble board or BOSU ball
• Maintain balance for 30-60 seconds
• Progress to single leg and eyes closed

Neuromuscular Training

Training your nervous system to control movement is as important as building strength:

Proprioception Exercises

• Single Leg Stance: Progress from eyes open to closed, stable to unstable surfaces.
• Hop and Hold: Jump and stick the landing, holding for 3 seconds.
• Reactive Catches: Balance on one leg while catching balls from different directions.

Plyometric Progression

1. Phase 1: Two-foot jumps with controlled landings
2. Phase 2: Single-leg hops with balance focus
3. Phase 3: Multi-directional movements
4. Phase 4: Sport-specific movements with ball

Warm-Up Protocol

A proper warm-up prepares your joints for the demands of netball:

1. General Warm-Up (5 minutes): Light jogging, side shuffles, high knees
2. Dynamic Stretching (5 minutes): Leg swings, lunges with rotation, hip circles
3. Activation (5 minutes): Mini-band walks, glute bridges, calf raises
4. Sport-Specific (5 minutes): Jumping, landing practice, direction changes

Recovery Strategies

Post-Training

• Cool Down: Light movement and static stretching
• Ice: Apply to any sore areas for 15-20 minutes
• Compression: Wear compression garments during recovery
• Elevation: Elevate legs when resting

Between Sessions

• Foam Rolling: Target quads, hamstrings, calves, and ITB
• Light Activity: Swimming, cycling, or walking on rest days
• Sleep: Aim for 8+ hours for optimal recovery
• Nutrition: Adequate protein and anti-inflammatory foods

When to Seek Help

See a healthcare professional if you experience:

• Significant swelling that doesn't reduce
• Pain that persists beyond normal muscle soreness
• Instability or "giving way" of the joint
• Inability to bear weight normally
• Clicking, locking, or catching sensations
• Pain that worsens during or after activity

"The best injury is the one that never happens. Invest in prevention, and your body will thank you for years to come." — Sports Physiotherapist

Taping and Bracing

Ankle Support

• Taping: Provides support but needs reapplication; best for high-risk situations
• Braces: More convenient for regular use; various levels of support available
• Considerations: External support shouldn't replace strengthening—use in addition, not instead

Knee Support

• Patella Straps: Can help with patellar tendon issues
• Compression Sleeves: Provide proprioceptive feedback and warmth
• Hinged Braces: For return from injury—consult healthcare provider

Conclusion

Caring for your knees and ankles is an investment in your netball future. By understanding the demands of the sport, strengthening the supporting muscles, training proper movement patterns, and listening to your body, you can significantly reduce your injury risk. Remember that prevention is an ongoing process, not a one-time effort—make joint care a permanent part of your training routine.

If you have existing concerns or a history of injury, work with a physiotherapist or sports medicine professional to develop a personalised prevention and management plan.