Pickleball has quickly become one of the most popular sports. It’s generally considered a low-impact, beginner-friendly sport that combines elements of tennis, badminton and ping pong. While it’s widely enjoyed for its health benefits and social aspect, as more players take to the court, foot and ankle injuries have become increasingly common, especially among middle-aged and older adults.

From quick lateral movements to sudden stops and pivots, the physical demands of pickleball can put significant stress on the lower body. Understanding the most common foot and ankle injuries and how to prevent them can help players stay active and safe. Read on to learn more.

Plantar Fasciitis

Pickleball involves frequent stop-and-go movements, which can place excessive pressure on the plantar fascia, a thick band of tissue along the bottom of the foot. The repetitive pushing off and sudden direction changes can lead to inflammation, resulting in sharp heel pain. This pain is especially prevalent during the first steps in the morning or after resting for long periods of time. Players who wear unsupportive shoes or play on hard courts, like concrete or asphalt, may be at a higher risk of developing plantar fasciitis.

Achilles Tendonitis

Sometimes, pickleball may require lunging movements or sprinting toward the net. These movements can put significant stress on the Achilles tendon. Over time, this repetitive strain can lead to Achilles tendonitis, which causes pain and stiffness along the back of the heel. Without proper stretching and conditioning, the Achilles tendon can weaken, increasing the risk of more serious injuries like a tendon rupture.

Ankle Sprains

When players have to make quick lateral movements, sudden pivots or abrupt stops, their risk for rolling an ankle increases. When the foot turns too far inward or outward, the ligaments in the ankle can overstretch or tear, resulting in swelling, bruising and difficulty bearing weight. Playing on uneven surfaces, wearing improper footwear or playing with fatigued muscles can contribute to the risk of an ankle sprain.

Stress Fractures

Repeated impact due to activities like running or jumping can lead to stress fractures, which are tiny cracks in the bones of the feet. Players who play frequently without proper rest are at a higher risk, as the constant pounding on the court can weaken the bones over time. Stress fractures often develop gradually, starting as mild pain that worsens with continued activity. Pickleball players who play frequently or for long periods, wear inadequate footwear or have poor body mechanics are more vulnerable to stress fractures.

Prevention Tips

The best way to stay injury-free on the pickleball court is to prepare your body for the sport. A proper warm-up routine includes ankle circles, calf stretches, toe taps and light cardio to loosen the muscles and increase flexibility. Strengthening the muscles in the lower body with targeted exercises can also reduce the risk of overuse injuries. Here are a few more ways pickleball players can prevent foot and ankle injuries:

• Choose the right footwear: Court-appropriate footwear with good arch support and cushioning provides structure and shock absorption. Orthotics can provide an extra layer of support, relieving pressure off of the heel and plantar fascia.
• Modify your playing style: If pain develops in the feet and ankles, adjust your footwork and playing style to avoid excessive strain on tender areas.
• Listen to your body: Overuse injuries are common in pickleball, making it important to take breaks and rest between games to prevent long-term damage. Always listen to your body and avoid pushing yourself too hard.
• Manage pain effectively: Ice, elevation and anti-inflammatory medications can help with minor aches and swelling.

Nothing takes the fun out of the game quite like a foot or ankle injury. Pickleball is an excellent way to stay active and healthy, but it’s important to stay proactive and take preventative measures to avoid sustaining injuries. If you’re experiencing foot or ankle pain despite your best efforts, addressing it before it worsens is key. Whether you need custom orthotics, physical therapy or advanced treatment options, the team at North Texas Foot & Ankle is here to provide expert support. Schedule an appointment online today!