When it comes to netball, the ankle is one of the most commonly injured joints.

The demands of a high speed, jumping, explosive, 360 degree game means the ankle joints are required to generate, control and absorb massive loads and forces. This requires strength, flexibility and stability.

Ankle stability is a vital skill when it comes to netball. The ankle relies on both ligaments (static) and muscles (dynamic) to provide stability for the rest of your body. 

Whether it be coming down from a rebound, pivoting to get a shot away, or dodging around an opponent, your ankles need to display a high level of skill, balance and coordination.

Any deficits or dysfunction in this area make it difficult to perform at your best on the court, and can increase the likelihood of injuries. 

How can Physios & EPs help?

Netball requires fast feet, quick change in direction, and good jumping and landing control. If players can address these requirements a couple of times a week in training it would help prevent the possibility of ankle injuries and improve their performance. A good opportunity for this to be addressed is in the team warm up or training sessions, or 1:1 sessions with a Physio or Exercise Physiologist.

The team warm up could include components of active movements of the lower body, strength work of the lower body and core, jumping and landing balance exercises. This could start with double leg exercises progressing to single leg exercises, as well as incorporating agility exercises with sharp changes in direction and movement speed.

Whilst we can’t do much to increase the capacity of your ligaments, a Physio or Exercise Physiologist can assist in building up the strength and endurance of the muscles surrounding the ankle off the court. This in turn enhances the dynamic interplay required to run, jump, land, pivot and sprint on the court. A Physio or Exercise Physiologist can design a tailored exercise program to work on these areas and complement the other training you do. 

Your ability to move through a free range of movement in all directions is critical for ankle performance. Any loss of range will not only inhibit performance in such skills as jumping, cutting and dodging, but also potentially lead to overload type injuries to the surrounding soft tissues. This can also be worked on by allied health professionals!

Need help?

We are lucky enough to have Physios & Exercise Physiologists as part of our Move for Better Health team with specific netball experience & a wide range of experience with sporting injuries generally! 

Lisa Osmond located at our Glenelg Clinic has been a netball player and coach for most of her life! Lisa has even represented the Northern Territory in the Open National netball competition in Melbourne! Since retiring from playing on the court, she has been involved in coaching through her daughters’ teams. She has coached at the grassroots level starting at the SAUCNA Church Comp assisting juniors at Phos Camden Netball Club and St Joseph’s Netball Club, More recently she has returned to Garville netball club and assisted with junior coaching. She is currently coaching an U15’s and U17’s team! 

We also have Physiotherapists & Exercise Physiologists with extensive experience in sports & sports injuries across all of our locations, who can develop tailored exercise programs around your training needs.

Together you can work out a plan to address your issues and help you be your best when you pull on your bib!

You can get in touch in the following ways:

• Phone us at 
  • Malvern (08) 8373 5655
  • Glenelg (08) 8295 1294 
  • Magill (08) 7078 0303
• Use our Online Booking Gateway (available 24/7) to choose your appointment time
• Drop in to see us in person
• Email us on info@moveforbetterhealth.com.au