Pickleball has become one of the fastest-growing sports in the country, attracting players of all ages with its fun, social atmosphere and easy-to-learn gameplay. While it’s often considered lower impact than sports like tennis, pickleball still involves quick lateral movements, sudden stops, pivoting, and repetitive swings that can lead to injuries if you’re not prepared.
Whether you’re a beginner or a seasoned player, following these tips on how to prevent pickleball injuries will help you protect your feet and ankles and stay on the court.
Build Strength and Flexibility
A strong, flexible body is better equipped to handle the physical demands of pickleball. Regular strength training, particularly for your legs, core, and shoulders, provides better support for your joints and helps reduce strain. Plus, incorporating flexibility exercises into your routine, such as yoga or dedicated stretching sessions, improves mobility and keeps muscles and joints limber.
Warm Up Beforehand
Jumping straight into a game without warming up increases your risk of injury, especially if you live a sedentary lifestyle. A proper warm-up prepares your muscles, joints, and ligaments for the movement pickleball requires. Spend 5 to 10 minutes stretching or going for a brisk walk or easy jog beforehand.
Wear the Right Shoes
Proper footwear is essential for protecting your feet and ankles during pickleball. Court shoes provide the support and cushioning needed for quick stops and side-to-side movements. They also offer the grip, arch support, and heel stability that reduces slips, ankle sprains, plantar fasciitis, Achilles tendon injuries, and more.
Focus on Proper Technique
Proper technique helps you improve your performance and stay safe. Consider taking lessons from a coach or watching instructional videos to learn the fundamentals. Correctly gripping the paddle, swinging, and positioning your body will help you play with greater control and confidence.
Know Your Limits
It’s easy to get excited about pickleball, but pushing yourself too hard too quickly can lead to injury. If you’re new to the sport or returning after a break, start slowly and ease into it. Listen to your body, take breaks when needed, and avoid overexerting yourself.
Cool Down After Playing
Cooling down after a game is just as essential as warming up beforehand. Spend a few minutes stretching the muscles in your legs, back, and shoulders to release built-up tension and reduce muscle stiffness or soreness the next day.
Put Your Best Foot Forward
Every match is easier to enjoy when your feet feel their best. Our experienced podiatrists at The Foot & Ankle Center perform thorough evaluations to identify the source of foot and ankle pain and develop personalized treatment plans for every patient. Schedule an appointment today so you can recover safely and return to the activities you love.