With over 36.5 million Americans now playing Pickleball, we’re seeing more and more players in our office with foot and ankle injuries that could have been prevented. Today, we’re sharing the secrets learned from treating hundreds of Pickleball players. We’ll show you exactly why their injuries happened and share the simple steps you can take to keep yourself on the court and out of our office.
Why Pickleball Players Get Injured ![Pickleball players]()
Pickleball’s popularity has grown by 200% in the past few years, becoming the third most popular participation sport in the US, right after biking and running. In turn, we’re seeing a lot more injuries—especially Achilles tendonitis, ankle sprains and plantar fasciitis. Here’s why these injuries occur and how the specific Pickleball movements contribute.
1. Achilles tendonitis
This injury typically develops from the quick starts and stops required in Pickleball. Your Achilles tendon works like a spring, storing and releasing energy with each movement. But it becomes inflamed and painful if you don’t warm it up properly, or if its overworked. The pain usually starts as a mild discomfort, but can quickly progress to severe pain that limits your ability to play.
2. Ankle sprains
This injury often occurs during lateral movements on the court, especially when you’re reaching for wide shots or rapidly changing directions. The ankle rolls outward, stretching or tearing the ligaments on the outside of your ankle. What makes sprains particularly concerning is that once you’ve had one sprained ankle, you’re more likely to have others, unless you take proper preventative measures.
3. Plantar fasciitis
This injury develops when the thick band of tissue on the bottom of your foot becomes inflamed. In Pickleball players, this often develops from the combination of improper footwear and quick movements. The heel pain is typically worse in the morning or after periods of rest; while it might seem to improve during play, staying in the game without addressing the underlying issue can lead to chronic problems.
Preventing Pickleball Injuries
We can keep Pickleball players from getting injured with a few easy steps.
1. Start with a proper warmup routine. This isn’t just a few toe touches or ankle circles—instead, you need a comprehensive approach that prepares all the structures in your feet and ankles for the demands of the game. You can begin with ankle mobility exercises—point and flex your feet 20 times, then make circles in both directions.
Next, practice heel walks and toe walks for about 30 seconds each, activating the muscles that support your ankle. Follow this with calf raises, both straight and bent-knee versions to warm up your Achilles tendon.
2. Follow a regular stretching routine, too. Target your calves, plantar fascia, Achilles tendon and ankle ligaments. Aim to stretch before and after play, holding each stretch for 30 seconds and repeating it three times.
3. Engage in balance training. This key to preventing Pickleball injuries is crucial but often overlooked. Stand on one foot while performing small knee bends. As you get stronger, you can try doing this with your eyes closed or while moving your free leg. This develops your body’s position awareness, called proprioception, helping prevent ankle sprains.
4. Don’t forget strength training. Focus on exercises that build ankle stability and foot strength. Try picking up marbles with your toes, doing scrunches and performing resistance band exercises in all directions.
5. Pick proper footwear. Court shoes for Pickleball need specific features that running shoes don’t provide. Look for a wider base of support, especially in the forefoot, to provide stability during lateral movements. The sole should extend slightly beyond the upper part of the shoe to create a stable platform. The heel counter (the back part of the shoe) should be firm and stable—you shouldn’t be able to compress it easily with your thumb. This provides crucial ankle support during quick directional changes. Additionally, your shoe should flex in the ball of the foot, not in the middle. This helps maintain proper foot mechanics during forward movements while still allowing natural toe push-off.
Also, be careful about the grip on your shoes. If you have too much grip, your foot may stick, leading to knee and ankle injuries. But have too little and your falling risk increases. Look for shoes with non-marking herringbone tread patterns. This provides the right combination of grip and slide that court sports require.
6. Follow post-play recovery protocols. If you’ve been on the court for more than an hour, start with elevation. Prop your feet above your heart level for 15-20 minutes—this helps reduce swelling and promotes circulation. Ice therapy can be beneficial, but timing is crucial. Apply ice for 15 minutes at a time with at least 45 minutes between applications. Never apply ice directly to the skin—always use a thin towel as a barrier. Also, you can consider compression socks or ankle sleeves, especially if you’re playing multiple games. These help maintain good circulation and provide mild support to your muscles and tendons for long-term injury prevention.
7. Gradually increase your playing time. Instead of going from zero to a full day tournament, increase play time by no more than 10% per week. This allows your tissue to adapt to the demands of the sport. Maintain rest days into your schedule—even professional athletes need some recovery time. And consider custom orthotics if you have any underlying issues with foot mechanics. These can help distribute pressure more evenly on your feet while providing the specific support they need to prevent injury.
When Pickleball Players Get Injured: Early Warning Signs
Now that you know how to prevent some common Pickleball injuries, let’s talk about how to know when you’re starting to develop a problem—because addressing an issue early can mean the difference between a quick recovery and a season-ending injury. First, pay attention to any pain that worsens during play, particularly if it changes your movement patterns. Watch for swelling that doesn’t improve with rest; any clicking or popping sounds; or persistent numbness and tingling. Morning stiffness that lasts more than a few minutes can also indicate developing problems.
Recognize any of these warning signs of a Pickleball injury? Cancel your upcoming court reservation and request an appointment in our Houston podiatry practice. We’ll get you back on your feet and back on the court—but out of the kitchen—in no time!
