Keeping Your Feet Healthy During the March Madness Basketball Season
March Madness is here, and basketball leagues across the country are buzzing with high-intensity action. But with every basketball player giving it their all, it's equally important for them to prioritize their foot health, prevent injuries, and maintain peak performance. In this article, we at PodiatryCare, PC, and the Heel Pain Center will reveal how hoopers can keep their feet intact even through the significant stress they place on them.
Common Foot and Ankle Injuries in Basketball
Numerous studies have found that basketball players are particularly susceptible to:
Ankle Sprains: The quick changes in direction and frequent jumping and landing make ankle sprains a common occurrence.
Achilles Tendonitis: The repetitive jumping and running can overload the Achilles tendon, which could significantly alter the course of your season (and potentially require surgery).
Plantar Fasciitis: The constant impact on the feet can irritate the plantar fascia. The resulting heel pain can prevent you from running up and down the court effectively.
Stress Fractures: The high-impact nature of basketball can lead to stress fractures in the bones of the feet and ankles.
Turf Toe: This injury is not reserved for turf sports. It involves spraining the big toe joint, which can happen by jamming the toe during sudden jump stops and pivots.
Blisters and Calluses: Friction from shoes and socks can cause blisters and calluses, particularly during prolonged games and practices.
Preventing Foot Injuries on the Court
To minimize the risk of foot injuries during March Madness tournaments, basketball players should follow several preventive measures.
Perhaps the most important is to invest in high-quality basketball shoes that provide adequate ankle support, cushioning, and traction. There’s a reason most basketball shoes are high tops, and it’s because tall, lanky players need maximum ankle support to prevent injury.
That’s why it's crucial to ensure your sneakers fit properly and to replace them when they show signs of wear (such as balding soles). A good portion of the season is already over, so consider their current shape. Additionally, try wearing ankle braces and custom orthotics for added support and stability, especially if you have a history of ankle sprains.
Beyond footwear, practices and warm-up lines aren’t just for getting hot early. Strength training the muscles in your feet, ankles, and lower legs with exercises like calf raises, ankle rotations, and toe curls. You should also stretch your calf muscles, Achilles tendon, and plantar fascia to improve flexibility and reduce stiffness. Maintaining proper landing techniques and footwork is also paramount to minimizing stress on your feet and ankles.
And before playing, be mindful of the court and your matchup. If you’re guarding a shifty player, play fundamental defense with a proper stance to avoid injury. And if your court is concrete or anything other than hardwood, maybe keep the flops and high-flying dunks to a minimum.
At PodiatryCare, PC, and the Heel Pain Center, we treat a wide variety of foot and ankle ailments. Dr. Matthew Tschudy, Dr. Rebecca Wiesner, Dr. Kristen Winters, Dr. Laura Vander Poel, and the rest of our team are ready to serve our Hartford County patients. To schedule an appointment at our Enfield location, call (860) 741-3041; for an appointment at our South Windsor location, call (860) 644-6525.