Pickleball Foot Injuries: Prevention Tips for Active Players of All Stages

Pickleball has taken the world by storm. With its wide range of benefits to players’ physical, mental, and even social health, the sport’s rise in popularity comes as no surprise and is generally a positive sign for our local community. 

However, as podiatrists, we’ve seen a parallel surge in the clinic: a significant rise in common pickleball injuries. Because pickleball requires sudden bursts of speed and lateral movement, it places unique demands on the lower extremities.

If you’ve been searching for relief from pickleball foot pain, here is what you need to know to stay off the sidelines and get back on the court.

Unlike jogging or walking, which are linear activities, pickleball is a game of lateral (side-to-side) intensity. To reach a dink or return a fast volley, you must perform split steps and rapid directional changes.

This lateral torque puts immense pressure on the ligaments surrounding the ankle. If your ankles lack stability or your reaction time is slightly off, it’s incredibly easy to suffer an inversion sprain. 

Over time, this repetitive stress can also lead to chronic pickleball tendonitis, specifically in the peroneal tendons that run along the outside of the ankle.

One of the most frequent pickleball injuries we treat at Celebration Foot and Ankle is related to the Achilles tendon. Many players fall into the “weekend warrior” category, diving into high-intensity play after a week of relative inactivity.

Achilles tendonitis from pickleball usually occurs due to the stop-and-go nature of the sport. The tendon is pushed to its limit during explosive sprints to the kitchen line. Without proper conditioning, this can lead to micro-tears, chronic inflammation, or in severe cases, a complete rupture. If you feel a dull ache at the back of your heel after a match, your body is waving a red flag.

One of the biggest mistakes players make is wearing running shoes to the court.

• Running shoes are designed for forward motion. They have high cushions and thick soles that are prone to tripping during side-to-side movements, increasing your risk of an ankle sprain.
• Court shoes, on the other hand, are specifically engineered for sports like tennis or pickleball. They feature a wider base for lateral stability, reinforced toe guards for toe drag, and specialized rubber outsoles that grip the court surface without sticking too much.

Investing in a proper court shoe is the single most effective way to prevent pickleball foot pain.

Before you step onto the court, your muscles need to be warmed up and awake. Incorporate these three stretches to protect your feet and ankles:

1. The wall calf stretch: Stand facing a wall with one foot forward and the other back. Keep the back heel on the floor and lean in. This targets the gastrocnemius and Achilles tendon.
2. The propped-toe stretch: Place your toes against a wall or the court fence with your heel on the ground. Lean forward to stretch the plantar fascia and the small muscles in the arch.
3. Ankle circles and alphabet: While sitting, “write” the alphabet with your big toe. This warms up the tendons and improves the range of motion needed for lateral agility.

Many players try to play through the pain, but ignoring symptoms can turn a minor strain into a season-ending injury. You should schedule an appointment at Celebration Foot and Ankle if you experience:

• Sharp, stabbing pain in the heel (potential plantar fasciitis).
• Swelling or bruising around the ankle that doesn’t subside with rest.
• A popping sensation followed by weakness in the back of the leg.
• Persistent pickleball tendonitis that makes daily walking uncomfortable.

At Celebration Foot and Ankle, we specialize in getting active seniors back to the sports they love with our comprehensive range of foot and ankle services. 

Don’t let foot pain keep you off the court. Click here to schedule an evaluation with our specialists today!