Heel Pain & Football
Many things can slow down your game, but heel pain can definitely bring it to a stop. The most common form of heel pain in football players is known as Plantar Fasciitis (pronounced PLAN-tar fashee-EYE-tiss). It occurs when the long, flat ligament on the bottom of the foot (Plantar Fascia) stretches irregularly and develops small tears that cause the ligament to become inflamed. The pain is described as being dull aching or sharp and can be reproduced by flexing the toes upwards (dorsiflexion) and tensing the fascia.
Although the fascia is invested with countless sturdy ‘cables’ of connective tissue called collagen fibers, it is certainly not immune to injury. In fact, about 5 to 10 per cent of all athletic injuries are inflammations of the fascia, an incidence rate that in the United States would produce about a million cases of plantar fasciitis per year, just among football players. Basketball players, tennis players, volleyballer’s, step-aerobics participants, and dancers are also prone to plantar problems, as are non-athletic people who spend a lot of time on their feet or suddenly become active after a long period of lethargy. A recent study found that over 50 per cent of people who suffer from plantar fasciitis are on their feet nearly all day.
Plantar Fasciitis usually develops gradually. Heel pain may only occur when taking the first steps after getting out of bed or when taking the first steps after sitting for a long period of time. If the plantar fascia ligament is not rested, the inflammation and heel pain will get worse. Other conditions or aggravating factors, such as the repetitive stress of walking, standing, running, or jumping, will contribute to the inflammation and pain. In some cases, the inflamed ligament may not heal because many people who have plantar fasciitis do not completely stop the aggravating activity.
In athletes, a number of factors are associated with development of plantar fasciitis. These factors can lead the athlete to change his or her gait (the way the feet strike the ground), which can cause symptoms and injury.
Risk factors for athletes include:
- Biomechanical factors, such as decreased flexibility in the foot and ankle, imbalances in muscle strength (muscles in one leg or foot are weaker than the other), abnormal foot mechanics (when stepping down), and tightness in the Achilles tendon.
- The repetitive nature of sports activities and improper training.
- Rapidly increasing the number of miles run.
- Running on steep hills.
- Wearing football shoes that are worn out.
- Wearing football shoes that do not have a cushioned sole or enough arch support.
- Abruptly changing the intensity or duration of the running routine.