Twisted an ankle playing pickleball? Strengthen and protect your feet with help from our Houston podiatrists at DeNiel Foot & Ankle Center
Pickleball has taken the U.S. by storm, captivating over 36.5 million players with a staggering 200% growth in recent years, making it America’s third most popular sport. But with this surge in popularity comes a downside: a rise in foot and ankle injuries. At DeNiel Foot & Ankle Center, our Houston podiatrists have seen more players seeking help for conditions like ankle sprains, Achilles tendonitis, and plantar fasciitis. Don’t let injuries sideline you—our experienced team shares expert tips to keep you on the court and off the treatment table.
Why Pickleball Leads to Foot and Ankle Injuries
Pickleball’s fast-paced nature—combining quick starts, sudden stops, and lateral movements—puts significant stress on your feet and ankles. Without proper care, this can lead to common injuries that disrupt your game. Let’s break down the top culprits and what causes them.
Ankle Sprains: A Common Court Hazard
Ankle sprain mid-match? Don’t let injuries stop your pickleball fun—visit DeNiel Foot & Ankle Center for expert care and prevention tips
Ankle sprains are a frequent pickleball injury, often triggered by rapid direction changes or lunging for a wide shot. When your ankle rolls outward, it can tear the ligaments on the outer side, causing pain and swelling. Worse yet, once you’ve sprained your ankle, you’re more prone to future sprains unless you take preventive steps. Strengthening and stabilizing your ankle is key to staying injury-free.
Achilles Tendonitis: The Price of Quick Moves
The Achilles tendon, which connects your calf to your heel, acts like a spring during pickleball’s explosive movements. Quick starts and stops can overwork this tendon, especially if you skip a proper warm-up. Achilles tendonitis often starts as mild discomfort but can escalate to severe pain, limiting your ability to play. Early intervention can prevent this injury from benching you.
Plantar Fasciitis: Inflammation Under Pressure
Plantar fasciitis strikes when the thick band of tissue along the bottom of your foot (the plantar fascia) becomes inflamed. Pickleball’s rapid movements and improper footwear are common culprits. If you’re feeling stabbing heel pain, especially after a game, this could be the issue. The right shoes and routines can make all the difference in avoiding this nagging condition.
How to Prevent Pickleball Injuries and Keep Playing
You don’t have to give up pickleball to protect your feet. With smart preparation and recovery habits, you can reduce your injury risk and enjoy the game for years to come. Here’s how.
Warm Up the Right Way
A solid warm-up is your first line of defense. Focus on a comprehensive routine that targets your ankles, feet, and tendons. Try these exercises:
Toe and Heel Walks: Activate the muscles supporting your ankle by walking on your toes, then your heels, for 30 seconds each.
Calf Raises: Warm up your Achilles tendon with slow, controlled raises—10 to 15 reps should do it.
Bent-Knee Stretches: Gently stretch your calves and Achilles with your knee slightly bent to boost flexibility.
Incorporate ankle mobility drills to keep joints limber and ready for action.
Stretch and Strengthen Regularly
Stretching keeps your ankle ligaments, plantar fascia, calves, and Achilles tendon flexible and resilient. Pair this with strength training to build foot durability:
Marble Pickups: Use your toes to grab a marble and drop it into a cup—repeat 10 times to strengthen small foot muscles.
Balance Drills: Stand on one leg and perform small knee bends, moving your free leg to improve body awareness and prevent sprains.
Consistency here pays off in injury prevention.
Choose the Best Pickleball Shoes
Footwear matters. Unlike running shoes, pickleball shoes are designed for lateral support and stability. Look for:
A wide forefoot base for side-to-side movements.
A sole that extends beyond the upper for a stable platform.
A firm, supportive heel to handle quick pivots.
Flexibility at the ball of the foot for natural forward motion.
The right shoes can prevent injuries and enhance your performance.
Post-Game Recovery Tips
After playing, prioritize recovery:
Elevate Your Feet: Prop them above heart level to boost circulation and reduce swelling.
Ice Therapy: Apply ice for 15 minutes (with a towel barrier), resting 45 minutes between sessions.
Compression Socks: Wear them during multi-game days to support tendons and muscles.
Start with shorter play sessions and gradually increase time to let your feet adapt. Custom orthotics from DeNiel Foot & Ankle Center can also distribute pressure evenly, minimizing injury risk.
Stay on the Court with Expert Care
Pickleball is too much fun to let injuries slow you down. Whether you’re dealing with an ankle sprain, Achilles pain, or plantar fasciitis, our Houston podiatrists at DeNiel Foot & Ankle Center are here to help. Don’t wait for pain to worsen—schedule a visit today to get personalized prevention and treatment plans. Call 832-415-1790 or book online to keep your feet in top shape!
