Netball is one of the hardest sports on feet and ankles, and the reason is written into the rules. The footwork rule means you cannot take steps to slow down after catching, so players decelerate abruptly, land from height and change direction on the spot, usually on unforgiving surfaces.
Why is netball so hard on your feet?
Sudden deceleration
Stopping dead after receiving a pass sends force straight through the foot and ankle. In most running sports you get several steps to absorb it. In netball you do not.
Repeated landings
Rebounds, intercepts and shooting all involve landing from height, frequently on one foot.
Hard surfaces
Many Australian courts are asphalt or concrete, indoors or out. There is very little give.
Pivoting
Turning on a planted foot loads the forefoot and toes in rotation, which is unusual and demanding.
Carnival days
Representative and club carnivals mean four, five or six games in a single day, on the same court, with minimal recovery in between. This is where most foot and ankle trouble shows up.
What can you do between games at a carnival?
- Shoes off between matches. Even ten minutes helps.
- Elevate while you wait. Feet up on a bag beats sitting with them down.
- Cool the feet, ankles and calves before the next game rather than after the last one.
- Change socks if they are damp.
- Keep moving gently rather than seizing up completely between games.
Why does cooling help on a carnival day?
Because you are not recovering overnight, you are recovering in a forty minute gap. Feet get hot inside court shoes on a hot court, and that heat and swelling carry straight into the next game.
The Sole Mate Cooling Mist uses menthol and camphor to activate the skin's cold receptors, giving an immediate cooling sensation across feet, ankles and calves, and is designed to help temporarily relieve minor muscle and joint aches after repetitive impact.
Practically, it is designed for exactly this situation: no ice required, nowhere to sit needed, absorbs in seconds with no sticky residue so shoes go straight back on for the next game. At 50 mL it fits a sports bag easily. Teams and parents often keep one in the kit bag and one at home, which is what the Sole Mate Duo Bundle is for.
What about ankles?
Ankle injuries are among the most common in netball, largely because of landing and pivoting demands. Bracing or taping is widely used, particularly by players with previous sprains, and balance and landing technique work is well supported for reducing risk. That is a conversation worth having with a physiotherapist rather than guessing at.
When to get it checked
Any ankle that has rolled and remains swollen or painful the next day needs assessment rather than strapping and playing on. The same goes for pain over a specific bone in the foot, heel pain worst on the first steps in the morning, or pain that worsens through a game. Court shoes also lose support well before they look worn out.
This article is general information, not medical advice.