It’s official. Pickleball isn’t just a trend – it’s a national obsession.

With its simple rules, fast pace, and low barrier to entry, this paddle sport has won over players of all ages, all backgrounds, and all walks of life. If you drive by your local community courts this summer, it’s almost a guarantee you’ll catch a range of pickleball players at that pivitol game point. But as pickleball’s popularity rises, so do injury rates. The combination of quick lateral movements, sudden pivots, and repetitive play puts added stress on the feet and ankles. At Balance Foot & Ankle, we’ve seen firsthand how this fun and accessible sport can lead to pain and injury without the right precautions.

Whether you’re a seasoned player or just picked up a paddle for the first time, protecting your foot and ankle health is essential. Here’s how to stay active and injury-free on the court.

Common Pickleball Injuries

• Plantar Fasciitis: This overuse injury is caused by repetitive stress on the arch and heel. It often begins as a dull ache but can progress to sharp, stabbing pain, especially during the first steps of the day or after extended play.
• Ankle Sprains: The quick direction changes and abrupt stops can result in rolled or twisted ankles. These sprains stretch or tear ligaments and often lead to swelling, bruising, and difficulty walking.
• Achilles Tendonitis: Jumping and sudden accelerations can overwork the Achilles tendon, which connects the calf muscles to the heel. Repeated strain can cause inflammation and pain. If left untreated, it may become a chronic issue or lead to a rupture.
• Stress Fractures: Stress fractures are tiny cracks in the bones of the foot, often caused by overuse or improper footwear. These injuries may start as mild discomfort but can worsen over time if not addressed.
• Toe and Nail Injuries: Sudden stops, tight shoes, and repeated impact can lead to bruised toenails, ingrown nails, or turf toe, which is a sprain of the big toe joint that can sideline a player for weeks.

Prevention Tips

• Wear Proper Footwear: Running shoes are built for forward motion, not the lateral movement required in pickleball. Choose court shoes that offer good support, cushioning, and traction. This can help prevent slips and protect your arches, heels, and toes.
• Warm Up and Cool Down: Before playing, perform dynamic stretches like leg swings or arm circles to activate muscles. After the game, shift to static stretches to reduce tightness and support recovery.
• Strength & Flexibility Training: Strengthening the foot, ankle, and calf muscles improves stability and reduces injury risk. Exercises like calf raises, resistance band work, and ankle mobility drills can help. Flexibility training, such as yoga, is also beneficial.
• Take Breaks & Listen to Your Body: Know the difference between soreness and injury.

When to see your podiatrist

Sometimes, discomfort can resolve with rest and self-care. But you should see a podiatrist if you notice:

• Persistent pain that does not go away
• Swelling or bruising that lingers
• Difficulty walking or bearing weight
• Early evaluation and treatment can help you heal faster and avoid further complications.

Love pickleball but not the pain?

Let the team at Balance Foot & Ankle help you stay on your feet and in the game. Whether you are managing an injury or want advice on prevention, we are here to support your health on and off the court.

Schedule your appointment today!

At Balance Foot & Ankle, you hear us talk a lot about – you guessed it – feet and ankles. But given how interconnected your lower extremities are, it’s important not to overlook common ailments people experience in areas like the Achilles tendon and lower leg. Anyone who regularly runs, walks, or plays repetitive impact sports has likely dealt with pain in the area just above the ankle.

Here’s what you need to know about Achilles tendonitis and shin splints.

What is Achilles tendonitis?

The Achilles tendon is the band of tissue that connects the back of your heel to your calf muscles. It plays an important role in any physical activity involving your feet, and any sudden increase in activity level or intensity can cause this area to become inflamed. If the pain isn’t too serious, it can likely be treated effectively at home by decreasing activity levels and treating the tendon with ice, compression, and elevation.

What are shin splints?

Similar to Achilles tendonitis, shin splints tend to impact anyone who spends a lot of time on their feet or upon suddenly increasing physical activity. Shin splints typically involve feeling tenderness or pain (can be sharp or dull) along the side of your shinbone. At first, the pain might not be that serious and can subside after stopping exercise. But over time, if you don’t allow time to rest, the pain will likely intensify and you increase the risk of it turning into a stress fracture.

What you can do to treat and prevent these injuries?

If pain in your Achilles and shin persists for more than a week or two after resting, it might be time to see a doctor. More serious and complex cases may involve advanced diagnostic testing that will determine if surgery or an extended recovery period are needed.

To avoid Achilles tendonitis and shin splints, always increase your activity levels gradually. If you’re just getting into running, for example, start off slow and keep your runs short until your body is used to the impact. Proper footwear is also key – make sure you have shoes that fit properly, are designed for the activity you’re doing, and aren’t overly worn.

In addition to these precautions, strengthening your feet and ankles can help build a more durable Achilles tendon. Each of the muscles and tendons below your knees are highly dependent on each other, and a weakness or imbalance in one area can sideline you from your favorite activities if you’re not careful. When it comes to improving strength and mobility, check out our “Yoga for Foot & Ankle Strength” article to learn more.

Let us restore your balance.

If you notice the discomfort in your heels persisting, our trusted team of podiatrists at Balance Foot & Ankle can work with you to alleviate the pain by customizing a treatment plan to your lifestyle.

Schedule your appointment today!