Your feet are under a great deal of pressure during a basketball game. Pounding up and down the court can be quite a strain on your joints, particularly the ones in your feet. Your heel could be causing you pain for several underlying reasons. If you are experiencing pain in your foot, consult a podiatrist.
Technique
Running is a skill like any other, and some people do it better than others. As you are running, you should not be striking with your heel first. Heel striking when running is not only less efficient, it increases the force your joints are subject to, as well as the strain on the calcaneus, or the large bone of the foot that comprises the heel. Striking with the ball of the foot not only reduces stress, but it increases power-output when running.
Plantar Fasciitis
Plantar fasciitis is one of the most common causes of heel pain in basketball players. Plantar fasciitis occurs when the long tendon on the bottom of your foot is stretched unevenly and begins to develop micro-tears leading to inflammation. This pain is irritated by flexing the toes upward, which occurs every time you take a step. This can be aggravated by decreased flexibility in the ankle and in poor footwear. A good basketball shoe will fit tightly in the heel and have no wear patterns on the tread.
Heel Spurs
While heel spurs normally develop as a result of plantar fasciitis and are not the actual cause of heel pain, they can develop independently as well. A heel spur is a small protuberance or hook protruding from the heel. They are rarely large, but they are quite painful. In basketball players without plantar fasciitis, they develop secondary to repeated impact on the heel. This can be avoided by eliminating heel strikes when running and the possible use of orthotic devices in your shoes.
Treatment
The treatment for most forms of heel pain is rest, with possible icing to reduce the inflammation of the plantar fascia, or the tendon that is commonly the cause of the problem. To reduce the incidence of heel-striking when running, practice proper technique by running up hills. This will reinforce striking with the forefoot. When running hills, walk back down to avoid heavy striking on the heel. Stretching the foot, ankle and hamstring can all help avoid a resurgence, as even tightness of the hamstring can increase the risk of plantar fasciitis.
References
- "Journal of Strength and Conditioning Research"; Foot Strike Patterns of Runners at the 15 km Point During an Elite-Level Half Marathon; Hori Hasegawa, et al.; August 2007
- "Der Unfallchirurg"; Sinus Tarsi Syndrome; M. Herrmann, et al.; Februrary 2008
- "The Journal of Orthopaedic and Sports Physical Therapy"; The Short-Term Effects of Treating Plantar Fasciitis With a Temporary Custom Foot Orthosis and Stretching; M. Drake February 2011
- "Foot & Ankle Specialist"; The Role of Hamstring Tightness in Plantar Fasciitis; J. Labovitz, et al.; March 2011
