Due to the high-intensity nature of gymnastics, gymnasts are prone to foot pain -- especially heel pain. Heel pain can occur as the result of high-impact jumps and landings. Since nearly every gymnastic move is considered high-impact, gymnasts of all levels are putting themselves at risk for heel pain. Heel pain can range from minor to severe and impact the routines of gymnasts. If you are a gymnast experiencing heel pain, always consult your doctor before you pursue any exercises, stretches or treatments.
Sever's Disease
Sever's disease is a common cause of heel pain that normally occurs in physically active girls ages 8 to 10. Many are gymnasts. Running and jumping increases the risk of a child developing Sever's disease, which is characterized by excessive pressure on the heel and Achille's tendon. This condition can occur in one or both feet. The pain tends to increase with activity and you may notice a limp or a tendency to walk on your toes or on the balls of your feet. Sever's disease is diagnosed with a physical examination. The pain can be relieved with rest, orthotics, icing and pain relievers. Stretching can also help to strengthen the muscles in the back of your lower leg, which can help reduce heel pain.
Bone Bruise
A bone bruise can occur as the result of landing on the back of your heel too hard or accidentally landing on an object as you complete a flip or tumble. You will likely experience discoloration on either side of your heel. You may also notice pain if you press down on your heel with your fingers. A bone bruise usually goes away on its own with rest. A gymnast with a bone bruise should take a few days away from practice and ice the injury for 15 minutes at a time, four to five times per day.
Plantar Fasciitis
Plantar fasciitis can occur as the result of excessive running and jumping in gymnastics. The plantar fascia is the thick band of tissue on the bottom of your foot that connects your heel bone to your toes. Plantar fasciitis occurs as the result of inflammation of this band of tissue due to overuse. The pain tends to be localized to your heel. The pain is mild at first and tends to increase with physical activity. Plantar fasciitis is commonly treated with rest, ice, anti-inflammatory medications, physical therapy and possible steroid injections.
Achilles Tendinitis
Achilles tendinitis is an overuse injury seen in gymnasts. It is the inflammation of the band of tissue that connects your calf muscles to your heel bone -- your Achilles tendon. Achilles tendinitis will cause pain the back of your leg and in your heel especially after practice or a competition. You may also experience tenderness, mild swelling and stiffness. Your lower leg may also appear weak or sluggish. Treatments for Achilles tendinitis include rest, ice, compression and elevation as a means of self care. You can also take over-the-counter pain medications. If symptoms persist, you should visit your doctor. A doctor can rule out further injury as well as prescribe the use of physical therapy, orthotics or injections.
