Winter Sport Injury Prevention: How Do You Stay Injury-Free Playing Netball or Basketball?

By Mark Fotheringham, Principal Physiotherapist, and Peter Growse, Senior Musculoskeletal Physiotherapist, Malvern Physiotherapy Clinic

Winter court and team sports, such as netball, basketball and soccer, most often cause ankle sprains and knee injuries from pivoting, landing and stop-start running. You can lower your risk with a dynamic warm-up, static stretches of the quad and calf if you are in growing years, consistent calf, glute and thigh strength, controlled landing practice and sensible load management, and see a physio if a niggle won’t settle.

Winter sport injury prevention is very achievable once you understand where the risk actually comes from. Winter sport season is well underway across Malvern East and Stonnington, bringing the familiar rush of Saturday netball, midweek basketball and weekend soccer, along with a predictable wave of rolled ankles and sore knees through our doors. The good news is that most of these injuries aren’t simply due to bad luck. With the right preparation, many can be prevented. In fact, research shows that a well-designed warm-up program can reduce injury risk by up to 50%. Here is what we see most, why it happens, and how to stay in the game.

What injuries are most common in winter court and team sports?

The most common winter sport injuries we see in the clinic are ankle sprains and knee injuries. Netball, basketball and soccer all involve rapid changes of direction, jumping and landing, which loads the ankle and knee in ways that running in a straight line never does.

The usual suspects are:

• Ankle sprains from landing awkwardly or rolling the ankle when changing direction. These are the single most common injury across court sports.
• Knee ligament injuries, including the ACL (anterior cruciate ligament), which can happen when the knee twists on a planted foot during a pivot or landing.
• Calf and hamstring strains from the repeated sprint-and-stop demands of these games.
• Overuse niggles such as patellar tendon pain (jumper’s knee) and shin pain, which build up over a busy season rather than in one moment.

Knowing which injuries are most likely lets prevention target the movements that cause them.

Why do netball, basketball, aussie rules and soccer cause these injuries?

These sports share three demands that put the ankle and knee under real stress: fast changes of direction, jumping and landing, and stop-start running.

When you pivot, land from a jump, or plant your foot to sprint the other way, large forces travel through the ankle and knee in a fraction of a second. If the surrounding muscles are not strong enough to control that movement, or the joint is fatigued late in a game, the ligaments take more load than they should, and that is often the moment an injury happens.

Netball adds another factor: the stepping rule means you cannot take extra steps to slow down, so you have to stop and change direction sharply. This is why knee and ankle injuries are so common in the sport, and why Netball Australia developed the Netball Australia KNEE Program to help reduce ACL risk for players of all levels.

What is the best warm-up for winter sport?

The best warm-up for winter sport is a dynamic warm-up, meaning active movements that gradually prepare your muscles and joints for the demands of the game. Static stretching is less popular in this current climate but definitely still has a role, particularly in the growing athlete or with people who are still for long periods of the day.

A good court or field warm-up takes around 10 to 15 minutes and includes:

• Light aerobic work to raise your heart rate, such as a jog around the court.
• Dynamic movements like leg swings, lunges, high knees and side shuffles.
• Sport-specific drills that rehearse the movements you are about to do, including changing direction, jumping and landing, and short sprints.

Warming up this way primes the muscles that protect your ankle and knee and switches on your nervous system before the first whistle. On chilly Melbourne winter mornings, that matters even more.

How can strength training lower your risk?

Consistent strength work is one of the most effective things you can do to reduce your risk of winter sport injuries. Strong muscles absorb and control the forces that would otherwise be absorbed by your joints and other tissue.

The areas worth focusing on are:

• Calves, which control the ankle and help absorb landing forces.
• Glutes and hips, which keep the knee tracking properly during movement and ensure power generation happens where it should.
• Thighs (quadriceps and hamstrings), which stabilise the knee and power your stops and starts.

Structured programs that build this strength and train safe landing and cutting technique have been shown to help reduce lower-limb injuries in court and field sports, a point echoed in the injury-prevention resources from Sports Medicine Australia. Much of it can be done at home two to three times a week, and our team can build a simple program around your sport if you are not sure where to start.

How do you land and change direction more safely?

So many court-sport injuries happen in the split second of a landing or a cut that practising these movements is a genuine prevention strategy, not just a warm-up add-on.

Aim to land softly with your knees bent and tracking over your toes, rather than stiff-legged or letting the knee collapse inwards. When you change direction, a lower body position and a controlled plant foot give the knee and ankle more stability. These habits may feel unnatural at first, but then become automatic with repetition and should begin to happen naturally once in game situations.

How does load management prevent injuries?

Load management means building up your training and playing gradually, rather than going from little activity straight into a full season. Sudden spikes in how much you play are a well-recognised trigger for both sudden and overuse injuries.

A few sensible habits make a big difference: ease back into pre-season rather than peaking in round one, balance hard games with genuine recovery days, and respect early signs of fatigue, because tired muscles protect your joints far less well. It is the same principle that protects runners building toward an event or skiers preparing for the snow, and it applies just as much to a winter netball or basketball season.

Should you play through an ankle sprain?

Not unless you have a clear plan from your physio as to why you would. Playing through an ankle sprain is not recommended in most situations, because continuing on an injured ankle can worsen the damage and slow your recovery.

If you roll your ankle, stop, rest and protect the joint. In the first day or two, relative rest, ice, compression and elevation can help manage swelling, as outlined by Victoria’s Better Health Channel. Returning too early is one of the most common reasons a sprain turns into a recurring problem, so a physiotherapy assessment to gauge how significant it is and guide a safe return is worthwhile. It is the same rest-or-review question we cover for hamstring strains in footy season, and it forms part of our sports physiotherapy care.

When should you see a physio for a sports injury?

You should see a physiotherapist if pain, swelling or instability does not settle within a few days, if you cannot put weight on the joint, if you felt a pop or the joint gave way, or if a niggle keeps returning every time you play. Another reason to see a physio is if you want to sort the problem out as quickly as possible and learn how to prevent it happening again.

A thorough assessment is important to determine the most appropriate treatment approach for you. Your physiotherapist will assess how the injury happened, what structures are involved, and what your sport demands, then tailor a plan to get you moving well again. Treatment recommendations will depend on your individual presentation.

Your winter sport injury prevention checklist

A simple winter sport injury prevention routine looks like this:

• Warm up properly before every game and training session, using dynamic movements and sport-specific drills.
• Build strength in your calves, glutes and thighs two to three times a week through the season.
• Practice soft landings and controlled changes of direction so good technique becomes automatic.
• Manage your load, building up gradually and respecting recovery and fatigue.
• Act early on niggles rather than playing through them.

Small, consistent habits are what keep you on the court all season.

Frequently asked questions

How do I prevent injuries playing netball or basketball?

Prepare the areas that take the load. A dynamic warm-up before every game, regular strength work for your calves, glutes and thighs, practising soft landings and controlled changes of direction, and managing how quickly you build up your playing load all help lower your risk. If something keeps niggling, get it assessed early.

Should I play through an ankle sprain?

It is best not to, unless you have a clear logical plan from your physio and reasoning why you might. Continuing on a sprained ankle can worsen the injury and lead to a longer recovery or a recurring problem. Rest and protect it early, and have it assessed so you know how serious it is before returning to sport.

What is the best warm-up for winter sport?

A dynamic warm-up of around 10 to 15 minutes, combining light aerobic work, active movements like leg swings and lunges, and sport-specific drills such as changing direction, jumping and landing. This prepares your muscles and joints far better than static stretching alone.

When should I see a physio for a sports injury?

See a physiotherapist if you cannot bear weight, if there is significant swelling or instability, if you felt a pop or the joint gave way, if a niggle keeps returning, or if you want to know how to fix the issue in the quickest way. Early assessment helps you recover well and return to sport with confidence.

Stay on the court this winter

Winter sport should be something you enjoy, not something that lands you on the sidelines. With a good warm-up, some simple strength work and a sensible approach to load, most common injuries can be reduced before they start.

If you have a niggle that won’t settle, or you want to get ahead of injury this season, our sports physiotherapy team in Malvern East is here to help. Book an assessment online when it suits you, or meet our physiotherapists to find the right person for your sport.

About the authors

Mark Fotheringham, Principal Physiotherapist brings more than 18 years of clinical experience and graduated from La Trobe University in 2005. He holds postgraduate certificates in clinical Pilates, dry needling, shoulder diagnosis and treatment, and hamstring assessment and rehabilitation. His clinical interests include sports injuries, post-operative rehabilitation, shoulder conditions and hamstring injuries, and he spent ten years as head physiotherapist for the Old Scotch Football Club, alongside work with VFL representative teams and premier league soccer clubs.

Peter Growse, Musculoskeletal Physiotherapist has over 15 years of experience and holds a Bachelor of Physiotherapy from La Trobe University and a Master’s degree in Musculoskeletal Physiotherapy, with further training in lower back and neck conditions, headaches and tendon injuries. He has a particular interest in sports injuries, tendon problems and managing growing bodies in young athletes, and was head physiotherapist for Scotch College’s First XVIII football team for more than ten years.

This article is general information and is not a substitute for individual advice. If you have an injury or concern, please see a qualified health professional for an assessment tailored to you.

Published July 31, 2026