Pickleball has quickly become one of the most popular sports across all age groups — and for good reason. It’s fun, social, and great exercise. But as the sport’s popularity has grown, so has the number of pickleball-related foot and ankle injuries we’re seeing in the office.
Whether you’re a seasoned player or just getting started, knowing how to prevent injuries (and when to get help) can keep you on the court longer and healthier.
The Most Common Pickleball Injuries
1. Plantar Fasciitis
This is one of the most frequent foot complaints among pickleball players. The quick stops, starts, and lateral movements can strain the plantar fascia — the thick band of tissue that supports your arch — leading to stabbing heel pain, especially with your first steps in the morning.
2. Achilles Tendonitis
Sudden bursts of activity, especially in players who haven’t stretched or trained recently, can inflame the Achilles tendon. You might feel pain or tightness in the back of your heel or calf. Ignoring it can increase your risk of a tendon tear or rupture.
3. Ankle Sprains
Pickleball’s quick pivots and side-to-side motions make ankle sprains extremely common. Even a “mild” sprain can damage the ligaments and leave your ankle unstable if not properly treated.
4. Stress Fractures
Repetitive impact on hard courts can lead to tiny cracks in the bones of the foot — often the metatarsals. Early signs include dull, persistent pain that worsens with activity but improves with rest.
5. Toenail Injuries
Poorly fitted shoes can cause toenail bruising, pain, or even nail loss — especially when your foot repeatedly slides forward during quick stops.
How to Prevent Pickleball Injuries
Warm up and stretch before you play.
Spend 5–10 minutes doing light movement and calf stretches before you hit the court. Cold muscles and tight tendons are far more prone to injury.
Choose supportive shoes — not running shoes.
Running shoes are built for forward motion, not lateral movement. Instead, wear court shoes or pickleball-specific shoes designed for side-to-side stability.
Replace worn shoes regularly.
When your shoe tread wears down, you lose traction and shock absorption, increasing your risk of sprains and plantar fasciitis.
Use orthotics if you have flat feet or high arches.
Custom orthotics or insoles can improve alignment, support, and shock absorption, reducing strain on tendons and joints.
Strengthen your feet and ankles.
Simple balance and resistance exercises can help improve stability and reduce re-injury risk.
Don’t push through pain.
Discomfort that lasts beyond 48 hours — especially if it limits your movement — is your body’s way of telling you something’s wrong.
When to Seek Help
It’s time to schedule a visit if you experience:
- Persistent heel or arch pain that doesn’t improve with rest
- Swelling or bruising around the ankle
- Pain in the back of the heel or calf
- Sharp or localized pain that worsens with activity
- Difficulty bearing weight after a twist or fall
Early diagnosis and treatment can make a big difference in how quickly you recover — and whether you can safely return to the court.
At Lighthouse Foot and Ankle Center, we offer:
- Digital imaging
- Custom orthotics
- Laser and shockwave therapy for tendon and ligament pain
- Personalized treatment plans to get you back to play safely
Keep Your Feet in the Game
Pickleball is meant to be fun — not painful. With proper preparation, footwear, and awareness, you can reduce your risk of injury and enjoy more time on the court.
If you’re feeling pain that’s holding you back, schedule an evaluation with Dr. Michele Kurlanski at Lighthouse Foot and Ankle Center. We’ll help you heal, strengthen, and prevent future injuries — so you can play your best game yet.
Lighthouse Foot and Ankle Center, PC
23 Spring St, Suite B, Scarborough, ME 04074
207-774-0028 | www.lighthousefootandankle.com
