Ankle Sprains in Netball: What Players and Parents Need to Know

If you play netball — or you’re the parent of a young netballer — you’ll know how

physically demanding the game can be. The speed, jumping, sudden stops and quick changes of direction are part of what makes netball exciting, but they also place significant stress on the ankles.

One of the most common injuries we see in netballers of all ages — particularly youth and teenage players — is the ankle sprain. While ankle sprains can seem like a minor injury at first, they are something we take seriously, especially in developing athletes.

How common are ankle sprains in netball?

Ankle sprains are the most common injury in netball. Research across junior, community and elite netball consistently shows that most netballers will experience at least one ankle sprain during their playing years, and many will experience more than one. Without the right rehabilitation, these injuries can lead to ongoing weakness, reduced confidence, or a feeling that the ankle may “give way” during games.

At True Active Physiotherapy, we see this pattern frequently — particularly in youth netballers returning to play too quickly or without enough guidance.

Our team has extensive experience working with netball athletes across development and high-performance pathways, including involvement with Netball Victoria U17 and U19 State Programs, Vic Fury ANL squads, VNL athletes, and ongoing support of community clubs such as the Casey Demons. This experience allows us to understand not only how ankle sprains occur, but how to guide players back to the court safely and confidently.

Why netball places so much stress on the ankle

Netball is unique in the way it loads the ankle. The game involves:

• Repeated jumping and single-leg landings

• Sudden stopping and pivoting

• Rapid changes of direction

• Contested landings around the goal circle

Video analysis of netball injuries shows that most ankle sprains occur during:

• Jump landings under pressure

• Landing on another player’s foot

• Quick prop-and-cut movements

In these situations, the foot can roll inward while pointing downward, placing high stress

on the outer (lateral) ankle ligaments, particularly the anterior talofibular ligament (ATFL) and, in more severe cases, the calcaneofibular ligament (CFL). These ligaments are essential for ankle stability during sport.

A common injury — but often underestimated

Despite how common ankle sprains are, they’re often underestimated — especially in younger players.

Many netballers return to training or games once they can jog or jump without much pain. However, research shows that incomplete rehabilitation is one of the biggest risk factors for re-injury.

Players who return too early may fall into a cycle of:

Roll → Quick recovery → Roll again

Over time, this can lead to:

• Ongoing ankle weakness

• Reduced balance and control

• Hesitation when landing

• Fear of re-injury

Studies in female court-sport athletes show that a large percentage develop chronic ankle instability when rehabilitation isn’t completed properly.

Why ankle sprains matter for young netballers

An ankle sprain isn’t just a “rolled ankle” — it’s an injury to the ligaments that stabilise the joint during every jump, landing and change of direction.

Even if swelling settles quickly, the strength, balance and control needed for netball don’t automatically return. This is particularly important for youth and teenage netballers, whose bodies are still developing and adapting to increased training loads.

Common lingering issues include:

• Reduced confidence when landing

• Avoiding certain movements

• Decreased power when jumping

• Pain or instability as training increases

The encouraging news is that with structured, progressive rehabilitation, young netballers can fully restore ankle stability and significantly reduce their risk of future sprains.

How ankle sprains should be managed

Recovering from an ankle sprain isn’t just about waiting for pain to settle. Evidence shows that a structured, step-by-step approach leads to better outcomes and fewer repeat injuries.

Early phase: Settling symptoms

In the first few days, the focus is on protecting the ankle while allowing gentle movement. Strategies such as PEACE principles (Protection, Elevation, Compression and Education) help reduce irritation without over-resting the joint.

This stage is not about complete immobilisation — it’s about creating the right environment for healing. Taping can also assist in the early stages to improve symptoms.

Restoring movement and early strength

As pain settles, rehabilitation progresses to:

• Restoring ankle movement

• Strengthening the calf and foot muscles

• Beginning controlled balance exercises

Balance work is particularly important, as reduced balance is one of the strongest predictors of future ankle sprains in netballers.

Rebuilding strength, control and confidence

As recovery continues, rehab focuses on preparing the ankle for the real demands of netball.

This includes strengthening:

• Calf muscles for landing control

• Peroneal muscles to prevent the ankle rolling

• Hip muscles, particularly the glutes, which help control lower-limb alignment

At True Active Physiotherapy, we often use force plate technology to objectively assess:

• Jumping and landing control

• Side-to-side strength differences

• Stability under fatigue

This helps ensure players are progressing safely and confidently — not just returning because pain has settled.

Preparing for netball-specific demands

Before returning to games, the ankle needs to tolerate:

• Single-leg landings

• Multi-directional footwork

• Change-of-direction drills

• Game-like movements under fatigue

These are the moments when ankle sprains most commonly occur — and the stage most often skipped in rehab.

Returning to netball safely

A safe return to play involves more than being pain-free. It usually requires:

• Good strength through the ankle and lower limb

• Confident landing mechanics

• Stable balance on single-leg tasks

• Comfort changing direction at speed

• Trust in the ankle during training

When these are restored, players return not just healed — but more resilient.

Preventing future ankle sprains

Ongoing prevention is key, especially for players with a history of ankle sprains. Simple strategies which can significantly reduce the risk of recurrence include:

• Regular calf and balance exercises

• Ongoing hip strength work

• Taping or bracing during busy periods

Support for youth netballers

Athena at True Active Physiotherapy has a strong interest in working with youth and

developing netballers, helping them recover from ankle sprains and return to sport with confidence.

Her calm, structured approach supports both players and parents, ensuring rehabilitation is appropriate for age, stage of development and sport demands.

If your child has rolled their ankle recently — or if it hasn’t felt quite right since a previous injury — a proper assessment can make a big difference. Even a single session can help clarify what the ankle needs and how to safely return to netball.

You can book an appointment with Athena online or contact the team at True Active Physiotherapy on (03) 7503 7657.