How to Avoid Foot and Ankle Pickleball Injuries
Pickleball is one of the fastest-growing sports in the country and for good reason. It’s fun, social, and a great way to stay active at any age. At Empire Podiatry, we’re also seeing a rise in foot and ankle injuries related to pickleball. The quick starts, sudden stops, and side-to-side movements can put significant stress on your feet and ankles if you’re not properly prepared. The good news is that many of these injuries are preventable.
Wear the right shoes. One of the most common causes of pickleball injuries is improper footwear. Running shoes are not designed for lateral movement and can increase the risk of ankle sprains. Instead, choose court shoes specifically made for pickleball or tennis. These provide better side support, stability, and traction for quick directional changes.
Warm up before you play. Jumping straight into a game without warming up can lead to strains and tendon injuries. Take 5-10 minutes to stretch your calves, Achilles tendons, ankles, and feet. Gentle dynamic movements, such as ankle circles and light jogging, help improve flexibility and blood flow before play begins.
Build strength and balance. Strong feet and ankles are more resistant to injury. Simple exercises like calf raises, toe curls, and balance drills on one foot can significantly improve stability. Balance training is especially important, as many pickleball injuries occur when a player loses footing during a fast exchange.
Pay attention to the court surface. Outdoor courts may have uneven areas, cracks, or debris that increase the risk of tripping or rolling an ankle. Always check the court before play and be cautious on wet or slippery surfaces.
Listen to your body. Pain, stiffness, or swelling in the foot or ankle should never be ignored. Continuing to play through discomfort can turn a minor issue into a more serious injury, such as plantar fasciitis, Achilles tendinitis, or stress fractures. Rest and ice at the first sign of trouble can make a big difference.
Make an Appointment Today
Empire Podiatry offers a full range of state-of-the-art treatments and therapies. Dr. Stephanie Lubin and our medical team looks forward to helping you. We are conveniently located in Midtown or Downtown, NYC. Contact us online or call us directly at 646.631.9532 to schedule an appointment with one of our experienced podiatrist.