Your guide to choosing the best netball shoe

Your guide to choosing the best netball shoe

Your guide to choosing the best netball shoe - 1

Your guide to choosing the best netball shoe

“The days of calling netball a non-contact sport are well and truly over,” says sports podiatrist and founder of A Step Ahead Foot + Ankle Care Dr Brenden Brown.

He says netball is not only physically demanding, it’s a high-impact sport in which foot and ankle injuries are rife (particularly if players aren’t wearing appropriate footwear!).

Do players really need new netball shoes every season?

Short answer is, ‘Yes, they do!’

“Netball involves lots of twisting on one foot, side to side motion, jumping and running—as a consequence, many players get ankle sprains. Having a new pair of shoes at the beginning of netball season is essential. It’s an injury-prevention no-brainer!

Good quality netball shoes go a long way to assisting with injury prevention. I witness this time and time again…I’m a netball Dad and when I see a child on the sideline with an injury, it’s universally in a poor shoe,” says Dr Brenden.

Regular runners vs netball shoes: what’s the difference?

Mark Doherty, ASICS general manager of product, knows a thing or two when it comes to sports shoes. He explains that the sole of a netball shoe is a lot different to that of a running shoe.

“We tend to use solid rubber in the soles of our netball shoes, whereas in a running shoe we use blown rubber which is an air injected rubber.

“While we want netball shoes to be lighter and lighter, we also need to make sure they last and offer the wearer the protection they require.

“Solid rubber has the ability to wrap around the shoe and it also stabilises the shoe so that when you go into cross-lateral movements there’s the solid platform you need.

If you were wearing a running shoe, the shoe could potentially collapse on the lateral sides because of the movement involved in netball.

Your guide to choosing the best netball shoe - 2

What makes a great netball shoe?

“When choosing a netball shoe consider cushioning, stability, support and weight (you want it to be lightweight). A firm heel counter is important and there should be minimal twisting or ringing out of the shoe,” says Dr Brenden.

“An adequate toe box is essential too. Make sure the shoe is comfortable and roomy enough around the toes when you first try it on; these shoes are NOT designed to stretch.”

Mark says the basic principle is that a netball shoe should have a more stable base than a running shoe, but it’s also important to consider durability and performance of the shoe to last longer.

Your guide to choosing the best netball shoe - 3

Are new designs just marketing hype?

“We have a couple of top shoe models that we change every two to three years, based on the latest technology. This might allow us to make the shoe lighter, more durable or more flexible,” says Mark.

“For 2018 ASICS’s introduced the new Netburner Professional with an updated midsole foam that’s much lighter than any foam we’ve ever developed before.

“The Professional has more of a running-type feel to the shoe with the added bonus of that extra protection that’s needed in a netball shoe.”

Your guide to choosing the best netball shoe - 4

Final note: It pays to get professional advice when choosing a netball shoe.

“When you’re buying a sports-specific shoe, it’s a great idea to get professional advice.

“If you’re someone with a really high arch and you select a shoe that’s designed for someone with a low arch you are VERY likely to increase your risk of injury,” says Dr Brenden.

“Shoes differ from season to season—for example the Netburner Professional has a new, more flexible, upper material this year—which can change the feel of the shoe.

“But also, a shoe is like a fingerprint; because of the amount of manual labour involved, no two shoes are the same,” says Mark.

“Even if you pull out two size eights in the same shoe, there can be slight differences because of the tolerances you have in midsole density or the upper might be slightly different. It’s always best to try on shoes to allow for these minor differences.”

A Step Ahead Foot + Ankle Care is one of Sydney’s leading foot and ankle clinics. Principal podiatrist and founder of A Step Ahead Dr Brenden Brown (AKA Dr Foot) has been taking care of people’s feet for more than 20 years.

With a background in sports medicine and having served as a former president of the Australasian Podiatry Council, Brenden is a wealth of information when it comes to foot and ankle care.

Got a foot-related question? AskDrFoot

In the media: Dr Brenden Brown talking heel pain on Channel Nine’s Coach website

In the media: Dr Brenden Brown talking heel pain on Channel Nine’s Coach website

In the media: Dr Brenden Brown talking heel pain on Channel Nine’s Coach website - 1

In the media: Dr Brenden Brown talking heel pain on Channel Nine’s Coach website

It’s true there’s nothing sexy about foot pain, but nonetheless it’s a common complaint that shouldn’t be overlooked.

Dr Brenden Brown, sports podiatrist and founder of A Step Ahead Foot + Ankle Care, recently chatted to the folks over at Coach to explain the popular causes of heel pain and what can be done about it.

“Most heel pain is some form of change to the large tendon that travels in the bottom of the foot and up the back of the heel — tendons hate change,” Dr Brenden tells the team at Coach.

“The moment you massively change your activity over a short period of time, [the tendons] get really sore and angry,” Dr Brenden explains.

To read the article in full, head on over to Coach.

ABOUT DR BRENDEN BROWN

A Step Ahead Foot + Ankle Care is one of Sydney’s leading foot and ankle clinics. Principal podiatrist and founder of A Step Ahead Dr Brenden Brown (AKA Dr Foot) has been taking care of people’s feet for more than 20 years.

With a background in sports medicine and having served as a former president of the Australasian Podiatry Council, Dr Brenden Brown is a wealth of information when it comes to foot and ankle care.

He has appeared on Sunrise, The Today Show, Mornings with Kerri Anne and Current Affair. Dr Brenden Brown is a regular on Wendy Harmer’s Sydney’s Morning on ABC Radio and has also shared his expert know-how in the field of feet in Men’s Health, Cosmopolitan magazine, The Sydney Morning Herald, New Idea, The Australian and The Daily Telegraph.

Dr Brenden Brown is passionate about sharing his stellar knowledge of common and complex foot issues and raising awareness of the importance of foot health.

Your guide to rock-solid ankle stability

Your guide to rock-solid ankle stability

Your guide to rock-solid ankle stability - 1

Your guide to rock-solid ankle stability

Your feet and ankles are the foundation of your body so imagine the persistent feeling that your ankle is going to “give away” or actually having your ankle collapse under the weight of your body? Ouch!

Sports podiatrist and founder of A Step Ahead Foot + Ankle Care Dr Brenden Brown explains, “Ankle instability is that uneasy feeling that your ankle is going to roll out, particularly when walking or running on rough surfaces.

“We tend to think of these ‘rough’ surfaces as being a rocky terrain or very unsteady ground but for someone who has had a previous ankle sprain, a rough surface can simply be a bump in a soccer field.”

Your guide to rock-solid ankle stability - 2

So what are some key points about ankle instability?

  • Having an ankle sprain increases the chance of another ankle sprain
  • Those people who have an ankle sprain but don’t undergo physical therapy and rehabilitation are significantly more likely to re-sprain
  • Repeated spraining or injury to the ankle can lead to chronic ankle instability (this can seriously effect quality of life)
  • In fact, 33% of people with first time ankle sprains go on to develop chronic ankle instability.
  • You can’t cure ankle instability by doing nothing. Evidence suggests it’s very unlikely it will get better by itself.
  • Stopping exercise or playing sports won’t alleviate ankle instability but could cause other negative health impacts.

While many people underestimate the impact of ankle instability and simply don’t pay their ankles the attention they deserve, other causes include hyper-mobility (being double jointed), a very high foot arch and weak muscular control in a single leg.

Treating ankle instability

“When it comes to treatment, it’s important to note that it’s not just about the ankle – you need to consider the whole limb,” says Dr Brenden.

“Unfortunately, there’s also the common misconception amongst many health professionals that a single style of treatment will make ALL ankle sprains better. This isn’t so; treatment should be tailored to the type of sprain.

“Similarly, there’s the misunderstanding that wearing an ankle brace or taping the ankle will prevent ankle instability. Not so.

“We’re finding that the entire leg, in particular the glutes and all the muscles above the ankle are more vital than we ever thought before.

“If you have weak glutes or poor hip function on your left hand side you’re significantly more likely to twist your left ankle.”

Aside from just focusing on the ankle itself, Dr Brenden says there’s a growing body of evidence to support strength work through exercise.

This involves firstly identifying where the muscle imbalance is coming from and then performing targeted strength exercises.

“I have a real problem with healthcare practitioners who only ever tell people with ankle instability to do calf raises. If you’re a tennis player, calf raises are inappropriate because you’re jumping side to side rather than raising the feet up and down.

Rehabilitation exercises need to be specific to the sport you play. You can’t take a ‘one-size-fits-all’ approach.”

Other methods of treatment include:

Footwear— A firm base and firm heel counter (we’re talking good quality trainers) is important while the ankle is unstable.

Orthotics—There’s a sound body of evidence that suggests looking at foot posture can be helpful. Over use of the muscles can affect the way the foot moves and, if left untreated, this can lead to ankle instability.

The vast problem is that people delay treatment and end up having multiple ankle sprains, which not only damages the anterior talofibular ligament (ATFL) but the surrounding muscles as well.”

Ultimately, poor ankle stability can lead to a chain reaction of injury so it’s important to talk to your local podiatrist to find out the best method of action.

A Step Ahead Foot + Ankle Care is one of Sydney’s leading foot and ankle clinics. Principal podiatrist and founder of A Step Ahead Dr Brenden Brown (AKA Dr Foot) has been taking care of people’s feet for more than 20 years. With a background in sports medicine and having served as a former president of the Australasian Podiatry Council, Brenden is a wealth of information when it comes to foot and ankle care.

Find out more about ankle sprains and how to treat them

Got a question? Check out our Instagram profile #AskDrFoot

Or simply tune into our Facebook page for regular live videos and updates on the latest foot and ankle advice from the experts.

Summer footcare for kids

Summer footcare for kids

Summer footcare for kids - 1

Summer footcare for kids

Beach season often means bare feet for littlies, but without the protection of sandals or trainers the result can be splinters, sunburned feet, blisters and grazed toes—not to mention a fungal infection. So before your kids rush out to play with nothing on their precious feet, make sure they know the potential dangers that could cause them some serious foot pain.

No shoes, no play

“Going bare foot means kids need to navigate their way across griddle-hot pavements, avoid sharp stones, stray glass and objects they could stub their toes on,” says Dr Brenden.

Yet the reality is most kids aren’t great at avoiding foot hazards—so caring for kids’ feet starts with enforcing the rule ‘no shoes, no play!

Forget thongs

Thongs are commonly the go-to shoes for summers down under, but while they have their place (by the poolside, in public showers and at the beach), they’re not ideal for the health of our feet.

Dr Brenden explains, “Constant thong wearing can result in arch and heel strain, blisters and cracked feet. If possible, choose a pair of lightweight runners or sandals that are easy to put on and take off but will also provide your child with the foot support they need for their growing feet.”

Beat blisters

Blisters are commonplace in summer, due to the hot, humid weather. Thongs, in particular, can cause blisters between the toes and across the tops of the feet where the plastic strap rubs the skin. Likewise, trainers can also cause blisters at the back of the heel and between the toes.

To protect your child from blisters, ensure they wear clean socks with their trainers and apply foot balm or Vaseline to culprit areas to help stop the chaffing.

If a blister does develop, don’t pop it. Use a special blister plaster as this protects the blister and helps to remove some of the pressure.

Say no to splinters

Splinters can be really painful and uncomfortable for children, especially if they’re on the soles of the foot. If you’re lucky and the splinter is sticking out far enough you might be able to pull it out wit tweezers. If not, soak the foot in warm water for a few minutes until the skin softens. Use sterilized tweezers to grasp the object at the site where it emerges from the skin and pull it out.

If using tweezers fails, take a sterilized needle and carefully slit the skin above the splinter. Then use the tweezers to remove the object from the foot.

Wash the area with warm, soapy water, dry thoroughly and apply some antiseptic to safeguard against infection.

Stop infection

Protecting against cuts and grazes is one thing, but keeping any existing foot injuries covered to avoid infection is essential too. If you’re sick of Band-Aids falling off, try a silicone gel.

Banish the burn

There are a number of areas of the body that are prone to sunburn—simply because these are the spots we all tend to forget to apply sunscreen to. One such area is the top of the feet. So when applying sunscreen, don’t stop at your kid’s ankles, make sure you spread sunscreen over their feet and toes too.

Teaching kids the importance of optimal foot care will not only help to protect their feet during summer, it will help promote a lifetime of foot health.

Summer footcare for kids - 2

Dr Brenden’s top tips for taking care of children’s feet in summer

  • Trim toenails and keep them short
  • Limit time spent wearing thongs
  • Wash feet daily with warm, soapy water and dry thoroughly
  • Ensure your kids wear clean socks
  • After wearing trainers leave them in the sun to dry
  • Don’t forget to apply sunscreen to their feet
  • Encourage kids to wear lightweight summer shoes to prevent splinters, grazes and stubbed toes.

Want to know more about taking care of kids’ feet? Visit: mykidsfootdoctor.com.au or check out these related articles:

When should I bring my child to see a podiatrist?

Do you need to get your kids’ feet checked out?

Are your child’s feet healthy?

A Step Ahead Foot + Ankle Care is one of Sydney’s leading foot and ankle clinics. Principal podiatrist and founder of A Step Ahead Dr Brenden Brown (AKA Dr Foot) has been taking care of people’s feet for more than 20 years. With a background in sports medicine and having served as a former president of the Australasian Podiatry Council, Brenden is a wealth of information when it comes to foot and ankle care.

10 things you should know about heel pain

10 things you should know about heel pain

10 things you should know about heel pain - 1

10 things you should know about heel pain

Heel pain is common but that doesn’t make it any less painful or less frustrating to live with. While the causes of heel pain can vary, the most popular culprit is a condition called plantar fasciitis (also referred to as heel pain and runner’s heel).

There are many cases of misunderstood heel pain—either because a proper diagnosis hasn’t been sought or the incorrect information has been given out. With a myriad of myths circulating about heel pain, it’s essential to get the right advice.

10 things you should know about heel pain

Bruising isn’t always the cause

“Heel pain is commonly linked to a bruised heel; but in fact an over-stretching of the fibrous tissue in the foot causes plantar fasciitis. It can also be incorrectly diagnosed as heel spurs or achilles tendonitis,” says podiatrist and founder of A Step Ahead Foot + Ankle Care Dr Brenden Brown.

Rest is not the best treatment

Rather than seeking professional help, many people suffering from heel pain will ignore their condition—hoping rest and time will cure it. If left untreated plantar fasciitis can last years.

Ignoring heel pain can lead to other health concerns

Untreated plantar fasciitis can further aggravate the foot, resulting in increased swelling. It can also lead to other medical problems affecting the hips, back and knees.

10 things you should know about heel pain - 2

Barefoot is not best

Going barefoot might seem like the natural thing to do but walking around without shoes puts additional strain on the plantar fascia—particularly first thing in the morning, when the muscles and tissues are tight.

Cushioning offers comfort but not a cure

People commonly opt for a foam or silicone heel cushioning as a treatment for heel pain. Yes, this might provide some temporary comfort, but it won’t cure the condition.

Not all orthotics are equal

Hard, rigid orthotics are not only uncomfortable, they will do nothing for your foot pain. They might actually cause you more pain. Soft pliable orthotics are designed to support the foot while allowing the natural movement. However, orthotics alone won’t heel your feet pain. Talk to one of our podiatrist about the best orthotics and the different therapies that can help rehabilitate damaged tissue.

Fancy footwear isn’t always the answer

Thongs, trendy trainers or even fancy footwear with special arches won’t cure heel pain. Yet choice of shoe is important. A shoe that has a firm shell and a small amount of structured cushioning works best. The shoe should NEVER bend in the middle. Before heading out to pick up a new pair of shoes, chat to one of our podiatrists to get the right advice—as well as a detailed solution that includes other treatment options.

Injections aren’t the only option

Cortisone injections can be painful and evidence suggests they don’t work. In fact, one study showed that 3 months after having a cortisone injection more than 55% of people had the same pain. Another study revealed that injections of saline and cortisone both gave exactly the same result!

Heel pain can be prevented

Prevention is always the best cure and there are a number of ways to help ward off heel pain including:

  • Maintaining a healthy weight
  • Stretching before exercising and wearing appropriate footwear with supportive heels and shock-absorbent soles
  • Avoiding wearing ill-fitting and second-hand shoes
  • Avoiding going barefoot

Plantar fasciitis can be cured

The first step towards treatment should be a proper diagnosis from a podiatrist. The best approach to heel pain should be a multi-pronged plan that might include orthotics, professional advice and therapy, such as shockwave treatment.

To find out more about plantar fasciitis visit: heelpaindoctor.com.au or to obtain a diagnosis contact A Step Ahead Foot + Ankle Care today.

A Step Ahead Foot + Ankle Care is one of Sydney’s leading foot and ankle clinics. Principal podiatrist and founder of A Step Ahead Dr Brenden Brown (AKA Dr Foot) has been taking care of people’s feet for more than 20 years. With a background in sports medicine and having served as a former president of the Australasian Podiatry Council, Brenden is a wealth of information when it comes to foot and ankle care.

You might also be interested in our Facebook live sessions:

5 Myths about heel pain

6 reasons your heel pain is NOT getting better

Strength exercises to beat and prevent heel pain

Or head over to Coach Nine to hear what else Dr Brenden has to say about heel pain.