These popular games may increase the risk of Plantar Fasciitis

Plantar Fasciitis, sounds like a very difficult word to pronounce. However, it is a common injury around players of these popular games in Singapore. Due to the nature and techniques these games require, it can increase the risk of Plantar Fasciitis. 

Firstly, let us understand what exactly is Plantar Fasciitis. Simply put, it is an inflammation of the thick band of tissue that runs across the bottom of your foot which is called Plantar Fascia. 

Source: https://i.ytimg.com/vi/sMDQOHdAlKM/maxresdefault.jpg

Source: https://i.ytimg.com/vi/sMDQOHdAlKM/maxresdefault.jpg

What happens is that due to overuse or high tension, small tears start to form in the plantar fascia. Below are some of the symptoms that you will experience: 

  • Stabbing pain on the bottom of your foot when you walk your first steps in the morning
  • But once foot warm up, pain decreases

  • Pain may return after long period of standing or getting up from a seated position

  • Will not feel pain during exercise but pain will only come after exercising

 

Now that we know what Plantar Fasciitis is, let's see what are some games that will have a higher chance of causing it?

Basketball

Source: https://shutterd.wordpress.com/tag/basketball/ Basketball involves a lot of repeated jumping when contesting a rebound and sprinting when dribbling or chasing for the ball. 

Source: https://shutterd.wordpress.com/tag/basketball/

Basketball involves a lot of repeated jumping when contesting a rebound and sprinting when dribbling or chasing for the ball. 

Football / Soccer

Source: https://www.redsports.sg/2011/06/25/lion-city-cup-football-singapore-u15-flamengo/ Football or soccer has a lot of repeated sprinting motion when dribbling and accelerating. 

Source: https://www.redsports.sg/2011/06/25/lion-city-cup-football-singapore-u15-flamengo/

Football or soccer has a lot of repeated sprinting motion when dribbling and accelerating. 

Volleyball

Source: http://www.channelnewsasia.com/news/sport/sea-games-men-s/1918532.html Volleyball involves a lot of jumping off movement when blocking and spiking. 

Source: http://www.channelnewsasia.com/news/sport/sea-games-men-s/1918532.html

Volleyball involves a lot of jumping off movement when blocking and spiking. 

 

 

So, can you see a similarity? Most of these games requires repeated taking-off motion and this puts the plantar fascia under severe stress. Over time, the effects of overuse sets in and there will be minor tears on the plantar fascia. 

 

However, it is not the case whereby you should not continue to play the sports and games you love. Here are some simple things you can do but it will make a world of differences ! 

  • Warm up your calves before playing! 
Source: http://www.runnersworld.com/injury-prevention-recovery/how-to-take-care-of-your-calves Stretching of the calf muscles and achilles tendon will help ease the calves so that it decrease the tension on the plantar fascia. There are many other ways to stretch the calves, but this is one of most simplest way! 

Source: http://www.runnersworld.com/injury-prevention-recovery/how-to-take-care-of-your-calves

Stretching of the calf muscles and achilles tendon will help ease the calves so that it decrease the tension on the plantar fascia. There are many other ways to stretch the calves, but this is one of most simplest way! 

  • Wear shoes with proper arch support
Source: http://www.ebay.com/itm/Formthotics-Dual-Density-Full-Insole-Mouldable-Orthotic-Foam-Arch-Shoe-Support-/281590269553 Good arch support will help correct the anatomical support for your foot and distribute the pressure over the whole foot. This helps to reduce any focused pressure points on the fascia. 

Source: http://www.ebay.com/itm/Formthotics-Dual-Density-Full-Insole-Mouldable-Orthotic-Foam-Arch-Shoe-Support-/281590269553

Good arch support will help correct the anatomical support for your foot and distribute the pressure over the whole foot. This helps to reduce any focused pressure points on the fascia. 

 

Now that you have learnt something about plantar fasciitis, you can prevent the occurrence of it. So, do away with the pain and enjoy the sports and games you love with no worries!