Knee Pain in Netball: A Complete Guide to Management
Why It Happens, What It Means, and How to Recover Safely
Knee pain is one of the most frequent reasons netballers aged 15–35 seek physiotherapy. Whether it’s a sharp twinge after landing, a dull ache during training, or a persistent niggle that flares during change-of-direction, knee pain can quickly affect confidence, performance and enjoyment of the game.
At True Active Physiotherapy, we see knee injuries across all levels of the sport — from emerging pathway athletes in Netball Victoria U17 & U19, to ANL athletes (Vic Fury), to VNL teams such as the Casey Demons. The patterns are consistent: knee pain is common, but with the right approach, it is also highly manageable.
This guide breaks down the main causes of knee pain in netball, explains why it develops, and outlines how proper rehabilitation helps get you back to your best.
Why Knee Pain Is So Common in Netball
Netball demands a unique combination of power, speed and precision. Players are constantly:
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Jumping and landing.
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Pivoting sharply.
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Decelerating at high speed.
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Changing direction frequently.
Absorbing contact in tight court spaces.
These forces repeatedly load the knee joint — particularly the patellofemoral joint, quadriceps tendon, and supporting stabilisers around the hip and ankle. Over time, this can create irritation, overload or reduced control, especially in younger or heavily training athletes.
Research in court sports consistently shows that landing mechanics, hip and thigh strength, and fatigue all play significant roles in knee pain risk. The combination of high-speed movement and fatigue late in games — a familiar scenario for netballers — is particularly linked to increased symptoms.
The Most Common Causes of Knee Pain in Netball​​
1. Patellofemoral Pain (Known as kneecap maltracking)
Often felt as pain around or behind the kneecap, PFP is one of the most common knee issues in netball. It typically flares during:
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Running
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Squatting
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Jumping and landing
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Stairs
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Prolonged sitting
This pain usually stems from a combination of overload, poor control of the knee and hip, and weakness in the quadriceps, calf or gluteal muscles.​​
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2. Patellar Tendinopathy (“Jumper’s Knee”)
Common in stronger, more explosive players — often aged 16–30 — this tendon irritation flares with jumping, accelerating and landing. It often starts as a niggle and gets gradually worse if not addressed.
3. Fat Pad Irritation
Pain at the front of the knee that worsens with straightening or landing hard. The fat pad under the kneecap becomes irritated when repeatedly compressed during forceful movements. addressed.
4. Osgood–Schlatter Disease
For players between 12 and 17, rapid growth spurts can increase stress on the patellar tendon attachment. This creates pain at the top of the shin (tibial tuberosity), especially during running and jumping.
5. ITB-Related Pain
Irritation on the outside of the knee, often linked to poor hip strength or landing technique.
Understanding Why Knee Pain Develops
Knee pain isn’t usually caused by a single moment. More often, it’s the result of repeated load exceeding what the knee is currently able to tolerate. That might be because:
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Training loads increased quickly
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Strength around the knee and hip isn’t keeping up
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Landing mechanics have changed
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Foot or ankle issues are forcing the knee to compensate
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Fatigue is affecting movement later in games
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Growth-related changes (younger athletes)
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Returning from injury too quickly
This is why knee pain often feels fine during warm-up, then worsens mid-game or the next morning. The knee is absorbing forces it’s not quite prepared for - and it lets you know.
Management and Rehabilitation: How to Treat Knee Pain Properly
Effective management involves more than rest and icing. Knee pain responds best to progressive loading, targeted strengthening and technique retraining, especially for netball movements.
Here is how evidence-based rehabilitation typically unfolds.
1. Settle Irritation and Modify Load
The first step is calming down the irritated tissue so symptoms aren’t constantly flaring. This doesn’t mean stopping netball completely — it means adjusting the type, volume and intensity of activity so the knee can recover without losing strength or fitness.
Load modification may include:
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Reducing jump volume temporarily
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Adjusting training intensity
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Avoiding deep or painful squats early on
This helps create the conditions for the knee to tolerate strengthening and movement retraining.
2. Restore Strength in the Quadricep, Glutes, Hips and Calf
Strength is one of the most consistent factors associated with improved knee function in netballers. Rehabilitation targets include:​
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Quadricep Strength
Critical for absorbing landing forces and controlled knee position during deceleration.
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Gluteal and Lateral Hip Strength
Improves knee alignment during stepping, cutting and jumping - a major factor in reducing pain.​
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Calf Strength
Supports shock absorption and reduces load transferred up the chain to the knee.
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Hamstring Strength
Enhances deceleration control and balances forces across the knee joint
3. Retrain Landing Mechanics and Movement Control
A large portion of knee pain in netball is linked to how athletes land, cut and decelerate. Poor control — especially when fatigued — overloads structures around the knee.
We work on:
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Single-leg landing technique
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Softening landings
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Hip and knee alignment
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Foot positioning
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Controlled pivoting
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Fatigue-resistant movement patterns
These changes not only reduce pain but also improve performance and confidence on court.
4. Integrating Sport-Specific Drills
Once strength and control improve, rehabilitation becomes more netball-specific:
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Jump-to-land drills
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Multi-directional change of direction
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Short-sharp acceleration and deceleration
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Cutting under pressure
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Contest and receive tasks
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Controlled loading through footwork patterns used in games
This step rebuilds trust — the key ingredient in returning athletes to full performance.
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5. Using Force Plate Technology to Optimise Return to Play
At True Active Physiotherapy, we incorporate force plate analysis to objectively assess:
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Plyometric capacity — how well you absorb and produce force
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Strength asymmetries — between left and right legs
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Stability and proprioception — especially during fatigue
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Landing forces and technique
This gives us a highly accurate picture of your readiness and ensures your return to netball is based on data, not guesswork.
Returning To Netball Safely
A successful return to play is more than “pain-free jogging.” It typically requires:
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Full strength in the quad and hip muscles
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Good calf capacity for landing and propelling
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Symmetrical jumping and landing mechanics
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Strong control during cutting, pivoting and decelerating
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The ability to tolerate match-like conditions
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Confidence — mentally and physically
When these pieces come together, athletes return not only safely, but usually stronger than before.
The Importance of Long-Term Maintenance
Even after symptoms settle, keeping up regular strength and landing training — even 10–15 minutes once or twice a week — is one of the most reliable ways to prevent knee pain from returning.
For athletes with a history of ongoing knee pain, periodic reassessment or tune-up sessions can help catch early overload signs before they become game-day problems.
If Your Knee Has Been Sore Lately…
Knee pain in netball is common — but it’s also incredibly treatable with the right plan. Whether it’s a new niggle or something you’ve been putting up with for months, early guidance can make a huge difference to your performance and confidence.
If your knee hasn’t quite felt right this season, or if you’re unsure how to manage it while staying on court, our team is always here to help. You don’t need to wait until it becomes a bigger issue — even a single session can point you in the right direction.