In the previous article we talked about the importance of preparing your body both physically and mentally to get ready for the season. To help maximise your performance, footwear also plays a huge role in ensuring you get the most support as well as preventing many types of injury. In this area both Podiatrists and Physiotherapists work closely together to address problem areas.

For the full article as a PDF, which includes images click here.

Now is the time to have a good look at your shoes to see if they are still fit for purpose.Some sure signs that your shoes need changing 

1)  High mileage. Manufacturers recommend changing running shoes every 500-700 km. They may still look good but the cushioning may be starting to deteriorate. Netball shoes probablybehave in the same way – most will need changing every season.

2) Pain in the shins, knees or ankles with running.

3) You feel like your shoes aren’t giving you good shock absorption.

4) The tread is wearing thin. Remember no tread mean no traction and your ability to stopsuddenly – just like a car tyre.

5) New shoes feel so much better to wear than your current shoes

6) The “twist test”. Take your shoe and try to twist it lengthwise. Worn shoes will twist easily –compare this to a brand new pair of Netball shoes out of the box. If your shoes are worn then it is well worth changing them now.

Are you playing in Netball specific Footwear?

Netball footwear is specialised not only for the sport-specific requirements of netball, such as running and pivoting, but also a players’ position and foot support requirements. As such, it is always recommended to seek guidance from a specialty shoe store – don’t just pick the best looking or cheapest pairs of shoes in the store. 

Do you need orthotics – or is it time to have your orthotics reviewed by a Podiatrist?

If you are suffering an injury or pain then now is the time to seek advice from a Sports Podiatrist or Physiotherapist.

Sports Podiatrists are specialised in the prescription and manufacture of orthotics to help manage many ankle, foot and knee injuries. Orthotics are made to redistribute load and force across the foot / ankle. This means they can have an important role in injury prevention and management. They are particularly effective when used in combination with good footwear and an injury prevention program such as Netball Smart.

When we jump, different levels of force pass through each separate joint of the leg in order to absorb the force of landing. 

The ankle joint sustains the most load with every jump we take, closely followed by the knee. Now imagine how many jumps you would do through the first quarter and even after a full game of netball. This gives you an appreciation of how much load goes through your ankles during each netball game.

A change in how your foot lands during a jump directly affects your knee. As you can see from the diagram, both joints involve your tibia (shin bone). If we land with our ankle pronating (rolling inwards) then the inside of our knee internally rotates (collapses inwards), placing more load and stress to the inside of the knee. Therefore, repetitive jumping with your foot/ankle not fully supported can increase your risk of developing an over-use injury to the knee. The most common knee injuries we see in netball players are jumper’s knee (patella tendinopathy) and/or knee cap irritation (patellofemoral pain syndrome).     

The left picture shows correct landing control- level at the pelvis, front of knee in line with 3rd toe.The right picture shows what happens to the entire lower limb chain when the middle of your foot rolls in slightly or we have poor control from our hips.   

Additional to appropriate footwear, a combination of strengthening to the glute, quadriceps and calf muscles will help prevent knee injuries and support the lower limb kinetic chain. The Netball Smart landing skills and body weight strengthening exercise cards are great resources to refer to.

To conclude, now is a good time to listen to any symptoms your feet and/or knee may be trying to tell you. Is it time to upgrade your Netball Shoes? Are you playing in Netball specific footwear? Is now a good time to see your Podiatrist or consider orthotics?Your feet and knees will thank you for it! 

Nicole Young, BPhty (2018)
Nicole is a Physiotherapist with Health and Sport Central. Nicole is an avid runner and has a special interest in netball and sporting injuries. 2022 will be her second season working Saturdays onsite at the Christchurch Netball Centre.
Nicole can be contacted via email or phone 03 366 0088 if you would like to make an appointment.   

Article added: Monday 11 April 2022