Netball a players perspective
We thought it would be beneficial to get Laura Langman's professional perspective on her transition from traditional runners to Netball shoes and how she found her experience to be beneficial. We hope this helps others best determine the footwear they choose for Netball.
What did you initially notice in the transition from runners to Netball Shoes or moving to a Netball specific shoe?
Change of direction, stability, durability, and number of games you can get out of shoes, “less black toenails”.
What did you notice from others in the teams around the changes?
With increased education around the benefits of Netball Specific shoes, the majority of players followed suit.
What is the single feedback you would give to young players on footwear selection and Netball?
As a netballer your feet, knees and legs are valuable assets. To best be able to train the play with limited time out on the sidelines with niggles and injuries netball specific shoes are the number 1 choice. As my dad would always say, you wouldn’t pick your gummy’s (gumboots) to go running, footwear to Netball is no different. Pick the best footwear for the job!
Do you still utilize the Netsmart warm up drill before playing (casually or with a Team coaching)?
Absolutely, activations and preparing for how individuals play and what they may encounter is a continuous work in progress. This has become non-negotiable component of training and game prep.
What are you doing in the Netball Space now?
Grass root Netball is where I have landed with coaching the UniSC team in a domestic competition and providing content for NETFIT NZ/Aus. Also providing specialist centre advice for Silver Ferns.
Special thank you to Laura for all the Information!
Taking care of your feet when playing netball
Netball is a high-impact sport that demands quick directional changes, jumping, and constant movement, all of which put significant stress on your feet and lower limbs. Proper foot care is essential not only to maintain performance but also to prevent injuries.
Foot care tips for netball players
- Wear appropriate shoes,
- Invest in netball-specific shoes designed for lateral movement, grip, and cushioning. Running shoes may not provide the necessary side-to-side support.
- Ensure the shoes fit well, with enough space for your toes and good heel grip.
- Warm-up and stretch,
- Proper warm-ups and dynamic stretches reduce the risk of strains and injuries. Focus on calves, ankles, and feet.
- Include strengthening exercises to support the arch of your foot and prevent overuse injuries.
- Use orthotics if necessary,
- Custom orthotics can help address issues like flat feet or high arches, providing additional support and shock absorption during play.
- Maintain healthy skin,
- Keep your feet dry to avoid blisters and fungal infections. Use moisture-wicking socks and apply talcum powder if needed.
- Trim toenails straight across to prevent ingrown toenails.
- Rest and recovery,
- Alternate high-impact activities with lower-impact ones to avoid overloading your feet.
- Ice sore areas after games to reduce inflammation and swelling.
- Strengthen your feet and ankles,
- Incorporate exercises like heel raises, ankle rotations, and toe curls into your routine to build strength and improve stability.
- Check playing surfaces,
- Be mindful of uneven or slippery courts, which can increase the risk of rolling an ankle or falling.
Common foot and lower limb injuries in netball
- Ankle sprains,
- Cause: Sudden changes in direction or landing awkwardly from a jump.
- Prevention: Wear shoes with good ankle support, tape your ankles, or use braces if prone to sprains.
- Treatment: Rest, ice, compression, and elevation (RICE); seek medical advice for severe sprains.
- Plantar fasciitis,
- Cause: Overuse or poor arch support, leading to inflammation of the plantar fascia.
- Prevention: Wear supportive footwear and stretch your calves and arches regularly.
- Treatment: Rest, ice massage, and exercises to strengthen and stretch the foot.
- Blisters,
- Cause: Friction between the foot and poorly fitting shoes.
- Prevention: Use moisture-wicking socks, break in new shoes gradually, and apply blister prevention patches or tape.
- Treatment: Keep the blister clean and covered; avoid popping it to prevent infection.
- Achilles tendinitis,
- Cause: Repetitive strain on the Achilles tendon from jumping and sprinting.
- Prevention: Stretch the Achilles tendon and calves before and after games; wear shoes with proper heel cushioning.
- Treatment: Rest, ice, and consult a healthcare provider for severe or chronic pain.
- Metatarsalgia,
- Cause: Excessive pressure on the ball of the foot from high-impact landings.
- Prevention: Use insoles with forefoot cushioning and ensure shoes fit properly.
- Treatment: Rest, ice, and padding under the ball of the foot.
- Shin splints,
- Cause: Overuse or sudden increases in training intensity.
- Prevention: Gradually increase activity levels, strengthen the muscles in your lower legs, and wear supportive footwear.
- Treatment: Rest, ice, and avoid high-impact activities until the pain subsides.
- Stress fractures,
- Cause: Repetitive impact on the bones of the feet or lower legs.
- Prevention: Maintain proper technique, use well-cushioned shoes, and avoid overtraining.
- Treatment: Rest and see a doctor for diagnosis and a recovery plan.
By following these tips and addressing injuries promptly, netball players can protect their feet, enhance their performance, and stay on the court for longer.
One of the highlights of my podiatry career to date is , meeting and being heavily involved with Laura’s Journey over several years .
there where a lot of ups and downs that she endured through out her career , but she was always steadfast in her resolve to be the best she could be . Barring nothing !!.
A Proud Hamiltonian and very proud Silver Fern
Truely a special person and one tough lady .