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!