Tips for Protecting Your Feet and Ankles on the Pickleball Court

Pickleball has exploded in popularity over the past couple of years, pulling players of all ages and fitness levels onto the court. While pickleball is a fun and great way to stay active, the quick lateral movements, sudden stops and sharp pivots can put strain on your feet and ankles. This puts players at higher risk of foot and ankle issues like sprains, strains and overuse injuries. Luckily, there are a few things you can do to help you stay injury-free and to keep you on the court. Here are our top five tips:

Start With the Right Court Shoes

The type of footwear athletes wear varies significantly from sport to sport. A runner’s shoe is flexible and built for forward, heel-to-toe motion, while a basketball player’s shoe is built with ankle stability and lateral movement in mind. Pickleball demands its own kind of support, so opt for court-appropriate footwear with good arch support and cushioning that provides structure and shock absorption. This helps protect your feet from injury from the constant starting, stopping and quick side-to-side motion the sport demands.

Warm Up Before You Play

Jumping straight into any type of athletic activity without warming up first is never a good idea. It leaves your body and muscles unprepared for the sudden bursts of movement. Players who don’t warm up before getting on the court are generally more prone to strains and sprains, especially around the ankles and Achilles tendon. Spend 10-15 minutes on dynamic stretches and light cardio to loosen up your calves, ankles and feet before starting the game.

Use Ankle Support if You’re Prone to Sprains or Instability

While not all pickleball games are super intense or competitive, even an easy-going, friendly game can sometimes call for rapid direction changes. These quick movements can put players with a history of ankle instability or sprains at higher risk for re-injury. If you’ve rolled or sprained an ankle before or experienced ankle instability, it may be helpful to wear an ankle brace, compression sleeve or athletic taping to provide extra stability and support.

Practice Proper Footwork and Body Mechanics

Improper body mechanics or footwork, like overextending, pivoting too sharply or landing awkwardly, is by far one of the most common causes of foot and ankle injuries on the pickleball court. Instead of lunging or overextending, focus on controlled movements that keep your weight balanced and don’t overwork your muscles. Stay light on your feet and avoid going for shots that you have to overwork yourself to accomplish. It’s better to miss a point than to sustain an injury. Good footwork and body mechanics take practice and mindfulness, but they’re well worth the effort.

Know When to Rest

Playing through pain or skipping recovery time between games can lead to major problems for your feet and ankles. The best piece of advice here is to listen to your body. Watch out for warning signs, like soreness, stiffness, swelling or discomfort. It’s important to give yourself time to rest and your body time to recover before your next game. Muscles that are overworked and tired are far more susceptible to injury. Pickleball players are also at higher risk for overuse injuries, like plantar fasciitis and stress fractures, making rest days crucial to protecting your feet and ankles. 

Athletic foot and ankle injuries are all too common. Even with the best preventative measures, accidents still happen. If you experience pain or discomfort from your time on the court, don’t hesitate to reach out to the Arlington podiatrists and North Texas Foot & Ankle. We’re here to help you get back on the court as soon as possible! Call (214) 574-9255 or contact us online to book an appointment.