5 Podiatry Tips and Tricks for Netballers
5 Podiatry Tips and Tricks for Netballers
Netball is a fast-paced, high-impact sport that places a lot of stress on your feet and lower limbs. As podiatrists, we often see common injuries in netballers that could be prevented with the right care. Here are five essential tips to keep you playing at your best!
1. Footwear Matters 👟
When landing, your feet absorb up to 5.7 times your body weight, so the right shoes are essential for support and injury prevention. Netball-specific shoes are designed for quick directional changes and provide better lateral stability compared to regular runners.
Ensure a snug fit—thumb-width space at the toes but firm around the midfoot and heel.
Due to the high stress placed on shoes, replace them every 6–12 months (or after 500 hours of play) to maintain cushioning and grip on the court.
2. Injury Prevention
Ankle sprains are one of the most common injuries in netball, but strengthening exercises can reduce your risk:
Balance exercises (e.g. single leg stands, wobble board training) to improve proprioception (your body's awareness in space).
Taping or bracing can provide additional support but should be used alongside strengthening exercises—not as a replacement.
Always complete a targeted warm-up before training and games. Exercises like calf pedals, hamstring sweeps, and A-skips help activate the calves and Achilles tendon.
3. Biomechanics & Load Management
Many netballers juggle club, representative, and school competitions, leading to high training loads. It’s important to:
Schedule rest days to allow recovery and avoid going from zero to six days of high-intensity play after holidays.
Land with soft knees and ankles to absorb impact and prevent overloading joints.
Distribute weight evenly across the foot to avoid excess pressure on the toes or heels.
4. Recovery & Maintenance 🦶
For acute injuries (like a sprained ankle or stubbed toe), apply ice for 20 minutes on and off to reduce pain and inflammation. However, prolonged icing can slow blood flow, which is necessary for healing.
Heat therapy post-match can stimulate healing and muscle recovery.
Stretching and massage (using a foam roller or massage gun) help prevent stiffness in the feet and calves.
Monitor calluses, blisters, and hotspots—they may indicate poor footwear or excess friction.
Avoid popping blisters if possible! If one has already popped, cover it with a large bandaid. If it’s intact, use a Compeed silicone dressing and let it fall off naturally after a few days.
5. Seek Professional Help When Needed ✅
Persistent pain shouldn’t be ignored—early intervention prevents long-term damage.
Ongoing heel, arch, or ankle pain may indicate soft tissue overuse injury, it can also be something more serious like a stress fracture —a podiatrist can help with diagnosis and treatment.
Chronic blisters and severe calluses aren’t always “normal.” Podiatrists can provide treatments to reduce severity and prevent further issues.
If you play Netball and have any concerns about your feet or lower limbs, strength and rehab, recovery tips and or footwear recommendations, we recommend booking in to see our podiatrists for an Initial Musculoskeletal Assessment.