Basketball often times requires you to run, pivot and jump on asphalt, concrete or hard gym floors. Unfortunately, this can lead to pain and discomfort in the heels of the feet. Since heel pain can worsen if ignored, it is important to understand what causes it and how it can be remedied.
Symptoms
Pain in the heels of the feet during or after playing basketball can vary from mild to severe. Additional symptoms can include bruising, warmth, tenderness, tightness in the tendons and muscles of the foot, redness and swelling. Pain can be so intense that you experience instability and loss of mobility, forcing you to sit out during basketball games and practices. Often times, pain in the heel intensifies when you jump or run.
Causes
Heel pain can develop when you place too much pressure on the heel bone and its surrounding tissues during basketball play. It can also occur if you wear shoes that do not fit properly or offer little arch and heel support. High-intensity basketball can also result in painful stress fractures, sprains or strains. In addition, heel pain can be triggered by basketball play if you suffer from medical conditions such as bone spurs, Sever's disease, tendinitis or gout.
Remedies
If you experience heel pain during basketball, try to stretch your foot out. Place a silicone pad or basketball orthotic into your shoe to help cushion and realign the bones in the feet and ankles. Place a cold pack or a baggy full of ice onto your heel to reduce swelling and pain. Wrap the injured area with an elastic bandage and elevate your foot above your heart. This will help redistribute fluid from the heel, which will reduce pain and encourage healing. Serious sprains and fractures may need to be surgically repaired by a doctor.
Tips
If heel pain is chronic, never allow your feet to be bare. Always wear supportive shoes or foam flip flops, even indoors, to help absorb impact. Warm up with a 10-minute walk around the court instead of just jumping into your basketball game. You should also do a few stretches, focusing on the tendons at the back of the legs and the calf and hamstring muscles. Warming up and stretching will help heat up your muscles in your body and feet, making them stronger and more pliable.
