How Should Rugby Boots Fit? Sizing and Injury Prevention

Properly fitting rugby boots are essential for both performance and injury prevention, with particular attention to ankle support. To help you decide what size rugby boots you need, here are some tips to ensure a good fit and reduce the risk of injuries.

When it comes to rugby, having the right boots is crucial for optimal performance and injury prevention, as they provide stability, traction, and support on the field. In this comprehensive guide, we explore the key factors to consider when trying on rugby boots. Whether you’re a seasoned player or new to the sport, understanding how rugby boots should fit is essential for a comfortable and safe playing experience.

Determining the Right Size

Finding the correct size is the first step towards a proper fit. Here’s what you need to consider:

Length

Rugby boots should fit snugly, with enough space in the toe box to wiggle your toes. Ideally, there should be a thumbnail’s width between your longest toe and the front of the boot. This allows for proper foot movement and prevents discomfort or potential nail injuries.

Width

Different brands and models of rugby boots may have varying widths, so it’s important to consider your foot’s width as well. Look for boots that offer options in different widths to ensure a comfortable fit. Avoid boots that squeeze or constrict the sides of your feet, as this can lead to blisters and discomfort during play.

Arch Support

Pay attention to the arch support offered by the rugby boots. Some boots have built-in arch support, while others may allow for the use of custom orthotics or insoles. Proper arch support helps distribute weight evenly and reduces the risk of overpronation or underpronation, which can lead to injuries over time.

Ankle Support and Stability

Although this guide is focusing less on ankle support, it remains an important aspect to consider when fitting rugby boots. Here are some key points to keep in mind:

Collar Height

Rugby boots come in different collar heights, ranging from low-cut to mid-cut and high-cut. Lower collars offer greater ankle mobility but less support, while higher collars provide more stability but restrict movement to some extent. Consider your playing style, position, and personal preference when selecting the collar height that suits you best.

Material and Design

Look for rugby boots with reinforced materials around the ankle area, such as padding or supportive overlays. These features provide additional stability and reduce the risk of ankle sprains or twists during quick movements on the field.

Lacing System

Properly lacing up your rugby boots is crucial for ankle support and overall fit. Opt for boots with a secure lacing system that allows you to customize the tightness and snugness around the ankle and foot. Ensure the laces are evenly tightened and tied, avoiding excessive pressure on any specific area.

Trying Before Buying

When it comes to rugby boots, it’s highly recommended to try them on before making a purchase. Here’s what you should do when trying on boots:

Try to Shop in the Afternoon — Trust Me

Feet tend to swell slightly throughout the day, so it’s best to try on rugby boots in the afternoon or evening when your feet are at their largest. This ensures a more accurate fit. You’ll also be playing in the afternoon (2-2:30pm) or evenings (7-7:30pm), so this is also worth considering.

Bring or Wear Your Rugby Socks

Wear the socks you plan to use during games or training when trying on boots. This allows you to gauge how the boots will feel and fit when worn with your preferred rugby socks.

Walk and Move Around (Yes, Like the Memes!)

Take the time to walk or jog lightly while wearing the boots, just like those memes of people sprinting in the shoe shops. This helps you assess their comfort, fit, and overall performance. Pay attention to any areas of discomfort, rubbing, or pinching, as these can lead to blisters or injuries during extended play. Blisters can really be a pain in rugby, especially in the summertime.

Consult with Professionals (If Needed)

If you have specific concerns or unique foot conditions, it’s advisable to consult with professionals who specialize in sports podiatry or footwear fitting. They can offer personalized advice based on your foot structure, biomechanics, and playing style. Here’s how professionals can assist you:

Sports Podiatrists for Rugby

A sports podiatrist is a foot and ankle specialist who can assess your foot mechanics, gait, and any potential biomechanical issues that may impact your rugby performance. They can provide recommendations for rugby boots that offer the necessary support and stability based on your individual needs.

Footwear Specialists for Rugby

Seeking guidance from a footwear specialist can be beneficial, especially if you have unique foot shapes or conditions. These experts can assess your feet and recommend rugby boots that accommodate any specific requirements, such as wide feet, high arches, or pronation issues. They can also guide you on suitable brands and models that prioritize comfort and injury prevention.

Injury Prevention

While the focus of this guide is on finding the right fit for rugby boots, it’s important to highlight injury prevention strategies to complement proper boot selection. Here are some general tips:

Warm-up and Stretching

Prior to any rugby activity, engage in a comprehensive warm-up routine that includes dynamic stretching exercises. This helps prepare your muscles, tendons, and ligaments for the physical demands of the game, reducing the risk of strains and sprains.

Strength and Conditioning

Incorporate strength and conditioning exercises into your training regimen. This enhances your overall body strength, stability, and balance, which are crucial for injury prevention. Focus on exercises that target the lower body, including the ankles, calves, and hips.

Proper Technique

Ensure you are well-versed in the correct techniques and skills required for rugby. This includes proper tackling, scrummaging, and rucking techniques. Using correct form and maintaining good body mechanics can significantly reduce the risk of injuries.

Rest and Recovery

Allow your body adequate time to rest and recover between training sessions and games. Overtraining and insufficient recovery can increase the risk of overuse injuries, fatigue-related accidents, and decreased performance.

Regular Foot Care

Take care of your feet by maintaining proper hygiene, regularly trimming your toenails, and addressing any foot issues promptly. Treat blisters, calluses, or other foot conditions to prevent them from worsening and affecting your game.

How Should Rugby Boots Fit?

Rugby boots should fit snugly with approximately a thumbnail’s width of space in the toe box. They should offer proper arch support and be wide enough to avoid squeezing the sides of the feet. Ankle support is important, with options for collar height based on personal preference. The lacing system should provide a secure fit, but be sure to try on boots and consult a professional in-store if you need tailored advice.

The right fit and injury prevention measures enhance performance and reduce the risk of injuries on the rugby field.

Final Thoughts

Remember, finding the best rugby boots is a crucial step in ensuring both comfort and injury prevention. Prioritise comfort, stability, ankle support and overall fit to enhance your performance and minimize the risk of injuries. By combining the right fit with injury prevention measures, you’ll enhance your rugby experience and perform at your best on the field.