“Pickleball is no longer just a hobby; it’s a movement.” With more than 36 million Americans hitting the courts, pickleball is the fastest-growing sport in the country. And it’s not just attracting young athletes. Adults 50 and older make up a large share of regular players, making foot and ankle health more important than ever.
But here’s the downside: as participation increases, so do injuries. In fact, recent estimates suggest that pickleball-related injuries may be costing over $500 million annually. Foot and ankle issues are at the top of the list. If you’re lacing up to play, here’s how to protect yourself from the most common injuries while still enjoying the game you love.
Common Foot and Ankle Injuries in Pickleball
A Growing Concern
Pickleball’s quick stops, sudden pivots, and lateral movements can be tough on the lower extremities. That makes your feet and ankles the front line of injury risk. And while the game may look gentle, its physical demands are anything but.
The Usual Suspects
Let’s look at the most common foot and ankle injuries we see as podiatrists:
- Plantar Fasciitis: Sharp heel or arch pain, especially with the first steps in the morning.
- Achilles Tendinitis: Stiffness or burning along the back of your lower leg or just above the heel.
- Stress Fractures: Small, hairline cracks in the bones, often caused by repetitive impact.
- Metatarsalgia: Pain in the ball of the foot, particularly under the second or third toe.
- Sprains and Strains: Twisted ankles and stretched ligaments that lead to swelling and instability.
- Toenail Trauma and Blisters: Often the result of poorly fitting shoes or moisture buildup.
Each of these conditions can put you on the bench for weeks or longer. But they don’t have to.
How to Prevent Pickleball Injuries
Wear the Right Shoes
This is your first line of defense. Not all athletic shoes are created equal. If you’re playing pickleball, court shoes are essential. Unlike running shoes, court shoes provide lateral stability and support for quick side-to-side movements.
What to Look For:
- A snug midfoot and heel fit to prevent slipping
- A roomy toe box to allow for natural toe movement
- Durable outsoles designed for court traction
- Cushioning that supports repetitive impact
Fun fact: Tennis shoes and pickleball shoes are interchangeable because they’re built for similar movement patterns.
Replace Shoes Regularly
Even the best shoes wear down. A good rule of thumb? Replace them every 6 to 12 months, depending on how often you play. Worn-out soles and compressed cushioning offer far less protection and can increase your injury risk.
Choose the Right Socks
Moisture-wicking socks (acrylic blends or wool) are your best bet. Avoid 100% cotton — it holds moisture, increases friction, and contributes to blisters. Keeping your feet dry matters more than you think.
Warm Up and Stretch
Start with a few minutes of light cardio to get your muscles warm. Then stretch your:
- Hamstrings
- Calves
- Achilles tendons
- Hips
Stretch before and after play. Flexibility and range of motion help your body handle the repetitive demands of the game and prevent micro-injuries from turning into major problems.
Stay Fit Off the Court
Pickleball is excellent for cardiovascular health, coordination, and social engagement. But it shouldn’t be your only form of exercise.
Incorporate these into your weekly routine:
- Strength training for ankle and leg muscles
- Balance exercises to help prevent falls
- Cross-training activities (like swimming or cycling) to reduce repetitive impact
Also, ask Team AFFC about your Vitamin D levels. Bone health matters, especially as we age. Low Vitamin D can lead to decreased bone density and a higher risk of fractures.
What to Do If You Get Hurt
Don’t Wait
Foot or ankle pain is never “normal,” and it rarely goes away on its own. If you experience any of the symptoms mentioned above, it’s time to see a specialist.
Allentown Family Foot Care is your go-to provider for foot and ankle injuries. We are accessible, you can often be seen faster than an emergency room with more targeted care.
What Allentown Family Foot Care Can Do:
- Provide an accurate diagnosis with imaging tools like X-rays and ultrasounds
- Offer conservative treatments like bracing, orthotics, or physical therapy
- Manage pain and inflammation safely
- Guide your return-to-play strategy
Waiting too long can lead to chronic issues that take much longer to heal. Early treatment = faster recovery.
Extra Tips for Pickleball Longevity
- Check your shoe tread regularly. Smooth soles? Time to replace.
- Clip your toenails straight across to avoid trauma or ingrown nails.
- Take breaks between games to give your feet a rest.
- Hydrate to reduce inflammation and muscle cramping.
- Don’t “play through” pain. It’s your body’s early warning system.
Final Thoughts
Pickleball is here to stay — and for good reason. It’s fun, accessible, and great for your health. But like any sport, it comes with risks. The good news? Most foot and ankle injuries are preventable with the right gear, smart habits, and prompt care.
So get out there, warm up, wear the right shoes, and stretch it out. And if something feels off? Call Allentown Family Foot Care and request your next appointment.
Your feet are the foundation of your game. Treat them well, and they’ll carry you through every match with confidence.
Stay active. Stay safe. And keep dinking!
