No one wants to spend their Saturday nights icing injuries instead of celebrating wins. Netball isn’t exactly a gentle Sunday stroll. When you’re sprinting, pivoting, jumping and dodging other players all the while trying to catch a ball that seems determined to avoid your hands, injuries are doing to happen.

Here’s the thing though, knowing what to expect and how to handle it can be the difference between missing one game and missing an entire season.

Whether your goal attack with dreams of being an Australian Diamond or a social player who just wants to survive a Thursday night training without limping to work on Friday, this guide will help you understand what injuries lurk on the netball court and what to so when they strike.

After training thousands of people in first aid across South Australia, I've seen how proper first aid knowledge can literally change lives. Let's dive into the real world of netball injuries and what every player, parent, and coach in South Australia needs to know.

The reality of netball injuries in South Australia

The numbers that should wake you up

Here's something that might shock you. According to Sports Medicine Australia, netball has an injury rate of 14 injuries per 1,000 player hours. With a huge number of netball players in South Australia alone, that translates to significant numbers of people getting hurt every single weekend.

Netball injury statistics

14 injuries per 1,000 playing hours (Sports Medicine Australia)
Ankle and knee injuries are more common across 19 students, though incidence varies considerably (Sports Medicine Open systemic review, 2020)
ACL injuries represent approximately 25% of serious netball injuries annually (Netball Australia)

Why South Australian conditions matter

Our unique environment creates specific challenges:

Extreme heat (35°C+ summer days) increases dehydration and heat illness risk
Hard outdoor courts in regional areas worsen impact injuries
Longer emergency response times in rural SA make immediate first aid crucial
High participation rates mean more people at risk

The big five: netball's most common injuries

1. Ankle sprains: the season destroyer

Let’s start with the big one. Ankle injuries dominate netball injury reports, representing up to 40% of all incidents requiring medical attention.

Why they happen:

Constant pivoting and direction changes
Landing from jumps with feet in awkward positions
Player contact during contests
Fatigue affecting body awareness

2. Knee injuries: the career changer

Knee injuries account for 8 - 50% of serious netball injuries, with ACL tears being particularly devastating for female athletes. They are the stuff of players’ nightmares. Your knees cop it from all the jumping, landing and sudden stops that make netball so dynamic.

Most common knee injuries in netball:

ACL tears (anterior cruciate ligament) which are 6 - 8 times more common in females
Meniscal damage (cartilage tears)
MCL sprains (medial collateral ligament)
Patellar dislocation (kneecap displacement)

3. Hand and finger injuries: the underestimated problem

That hard ball coming at your hands at speed? Sometimes your fingers don’t get the memo about catching it properly. Hand and finger injuries represent approximately 15 - 20% of netball injuries but have a high rate of long-term complications if mismanaged initially.

Common mechanisms:

Ball impact at high speed (up to 60km/h)
Jamming fingers during catching attempts
Contact with other players during contests
Falls onto outstretched hands

4. Concussion: the invisible injury

Though less common than other injuries, concussion rates in netball are increasing by 8-10% annually. When players are going hard for intercepts and jumping for rebounds, head knocks can happen.

Common scenarios in netball:

Player-to-player collisions around goal circles
Falls with head impact on court surface
Whiplash-type injuries during sudden contact
Ball-to-head contact (less common but possible)

Prevention: the best first aid

Help in preventing some of these common injuries by making sure you warm up correctly and have all the muscle strength you can.

The warm-up revolution

The warm-up that actually works:

Research shows proper warm-up reduces injury risk by up to 45%. Here’s what actually works:

Dynamic warm-up routine

Light jogging with direction changes
Dynamic stretching (leg swings and hip circles)
Lunges with rotation
Practice netball movements at low intensity

The KNEE Program

Netball Australia’s evidence-baed specific warm-up program has proven effective at reducing injuries when implemented consistently. It’s free and it works.

Strength training for injury prevention

Focus areas include:

Glute strength for knee stability

Calf raises for ankle support
Core stability for overall control
Hamstring strengthening

Target areas for netballers:

Ankle stability: Single-leg balance, proprioception training
Knee protection: Glute strengthening, hamstring development
Core stability: Rotational control, anti-extension exercises
Shoulder health: Rotator cuff strengthening, scapular stability

Netball gear that actually helps

Proper netball shows with ankle support
Court-appropriate grip for the surface you’re playing on
Finger tape for players with previous hand and finger injuries
Quality warm-up gear to maintain muscle temperature

When injury strikes: your first aid game plan

For ankle injuries: the RICER method

Forget the old RICE, we’ve upgraded to RICER

Rest - get off that ankle immediately
Ice - 15 - 20 minutes every 2 - 3 hours for the first 48 hours
Compression - firm but not cutting off circulation tight
Elevation - get that foot up higher than the heart if possible
Referral - get it checked by a professional

If the ankle looks deformed, they can’t bear any weight or numbness/tingling occurs, it’s hospital time.

Knee injuries: handle with extreme care

Immediate actions:

Don’t move them unless absolutely necessary
Support the leg in whatever position feels comfortable
Apply ice if available
Call for medical help - knee injuries need professional assessment
Monitor for shock - serious injuries can affect the whole body

It there is an obvious deformity, complete inability to move, severe pain or loss of circulation, it’s time to call 000.

Finger and hand injuries: small but significant

First aid steps: to take

Support the injured finger against an adjacent finger if possible
Apply ice wrapped in a cloth
Remove rings immediately before swelling starts
Seek medical attention for anything more than minor bruising

Concussion: when in doubt, sit them out

Recognise the signs of concussion:

Confusion or feeling “foggy” or just “not seeming right”
Dizziness or balance problems
Nausea or vomiting
Headache
Sensitivity to light or noise

Critical first aid:

Remove from play immediately - no exceptions
Stay with them as symptoms can change quickly
Call 000 if they lose consciousness or vomiting occurs
No return to play same day, ever
Monitor closely for the next 24 - 48 hours

Emergency red flags

Call 000 immediately if you see these:

Bone visible through skin
Loss of pulse or sensation below injury
Severe deformity or instability
Signs of fracture (severe pain, swelling, deformity)
Unconsciousness or altered mental state
Difficulty breathing or breathing problems
Severe bleeding that won't stop with direct pressure
Suspected spinal injury (neck or back pain after impact)
Signs of shock (pale, clammy, rapid weak pulse)
Any injury where the player cannot be safely moved

A common mistake is letting players to "walk it off". This can turn a grade 1 sprain into a grade 3 rupture.

Building your first aid toolkit

Essential equipment for netball clubs

Safework Australia recommends the following be included in a workplace first aid kit so you can easily create one for your netball club:

Basic club first aid kit:

Instant ice packs
Crepe bandages
Triangular bandages
Saline
Adhesive dressings strips
Scissors
Disposable gloves
Emergency rescue blanket

Creating effective emergency procedures

According to Netball Victoria, every netball club should have:

A first aid kit stored in a designated position with all appropriate personnel (court supervisors, umpires and coaches) knowing where it is and having unobstructed access to it
A supply of ice ,crushed in bags or gel ice packs that are stored in an esky or refrigerator
Emergency phone numbers available for ambulance, doctor, physiotherapist, health clinic and police
An Emergency Procedure Plan displayed by the phone and in the first aid kit

Being prepared can save lives… and careers

Netball injuries are going to happen. It's the reality of a fast, physical sport. But how we respond in those first crucial minutes can often determines whether a player misses one game or one season.

Most importantly, players feel safer and more supported, which allows them to play with the confidence and joy that makes netball such a wonderful sport.

Whether you're playing at Priceline Stadium or a local court in Murray Bridge, the principles remain the same: be prepared, respond quickly, and prioritise player safety above everything else.

Remember you don't have to be a medical professional to make a life changing difference. With proper first aid training and preparation, you can be the person who turns a potential disaster into a manageable situation.

Ready to give your netball community the lifesaving skills they need?

Our first aid training prepares coaches, parents and players to respond effectively when injuries occur. Discover our CPR and first aid courses in Adelaide for groups and individuals and join the clubs that refuse to leave player safety to chance.

References and sources

This comprehensive guide is based on current evidence based research and clinical guidelines:

First aid guidelines:

Guideline 2 - Managing an Emergency, ANZCOR

Guideline 9.3.4 - Heat Induced Illness (Hyperthermia), ANZCOR

Concussion and Brain Health Position Statement 2024, Australian Institute of Sport, Sports Medicine Australia, Australasian College of Sport and Exercise Physicians, and Australian Physiotherapy Association

Australian Concussion Guidelines for Youth and Community Sport, Australian Institute of Sport

Netball-specific research:

KNEE Program - Knee injury prevention for Netballers to Enhance performance and Extend play, Netball Australia

Injuries in Netball-A Systematic Review, Sports Medicine Open

Epidemiology of injuries sustained in professional Australian netball: A three season cohort study, Journal of Science and Medicine in Sport

Netball Fact Sheet, Sports Medicine Australia

Government Health Data:

Sports Injury Hospitalisations Database, Australian Institute of Health and Welfare

Emergency Department Guidelines and Statistics, SA Health

The information provided in this blog offers general insights only. The content is not intended to serve as medical advice and if you are experiencing a medical emergency, please call 000 immediately.

The complete guide to netball injuries in South Australia