How to Prevent Pickleball Foot Injuries

Pickleball has quickly become 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 almost any age. But as more people hit the courts, podiatrists are seeing an increase in foot and ankle injuries related to the sport.

Whether you’re a seasoned player or just getting started, taking a few simple precautions can help keep you on the court and out of the doctor’s office.

Why Pickleball Can Be Tough on Your Feet

Although pickleball is often considered a low-impact sport, it requires quick starts, sudden stops, side-to-side movements, and rapid changes in direction. These repetitive motions put extra stress on your feet, ankles, and lower legs.

Common pickleball injuries include:

Plantar fasciitis
Achilles tendonitis
Ankle sprains
Stress fractures
Heel pain
Blisters
Turf toe
Toenail injuries

Many of these injuries develop gradually from overuse, while others happen suddenly during an awkward step or quick pivot.

Wear Court Shoes, Not Running Shoes

One of the biggest mistakes players make is wearing the wrong footwear.

Running shoes are designed for forward motion, while pickleball involves frequent lateral movement. Court shoes provide the side-to-side support and stability needed to help reduce your risk of ankle injuries.

Look for shoes that offer:

Good lateral stability
Non-slip soles
Cushioned midsoles
Proper arch support
A secure fit without pinching your toes

If your shoes are worn out or uneven, it’s probably time for a replacement.

Warm Up Before Every Match

Jumping straight into a game increases your risk of strains and sprains.

Take five to ten minutes before playing to:

Walk briskly
Stretch your calves
Loosen your ankles
Stretch your hamstrings
Perform gentle lunges and side steps

Preparing your muscles and joints can improve flexibility and reduce injury risk.

Don’t Ignore Foot Pain

Many players assume soreness is simply part of the game. While mild muscle fatigue is normal, persistent foot or heel pain is not.

Ignoring discomfort can allow small problems to become chronic injuries that require more treatment and longer recovery.

If pain continues for more than a few days or gets worse with activity, it’s time to schedule an evaluation.

Strengthen Your Feet and Ankles

Strong muscles provide better stability and balance on the court.

Simple exercises include:

Heel raises
Toe curls
Single-leg balance exercises
Resistance band ankle exercises
Calf stretches

Even a few minutes several times a week can improve support and reduce injury risk.

Replace Shoes Before They’re Worn Out

Even if your shoes still look good, the cushioning and support inside eventually wear down.

Most athletic shoes should be replaced every 300–500 miles of activity or every 6–12 months for frequent pickleball players.

If you notice:

Flattened soles
Uneven wear
Less cushioning
Foot pain after playing

…it may be time for a new pair.

Listen to Your Body

Playing through pain rarely ends well.

Take rest days when needed, stay hydrated, and gradually increase your playing time, especially if you’re new to the sport or returning after a break.

Recovery is just as important as practice.

Consider Custom Orthotics

If you have flat feet, high arches, previous injuries, or recurring heel pain, custom orthotics may provide the extra support your feet need.

Proper alignment can help reduce stress on the plantar fascia, Achilles tendon, knees, and hips while improving comfort during play.

A podiatrist can determine whether custom orthotics are appropriate for your foot type and activity level.

When Should You See a Podiatrist?

Don’t wait until an injury sidelines you.

Schedule an appointment if you experience:

Heel pain that doesn’t improve
Swelling around your ankle or foot
Pain when walking
Difficulty bearing weight
Frequent ankle sprains
Numbness or tingling
Pain that returns every time you play

Early treatment often leads to faster recovery and can help prevent more serious injuries.

Stay Active and Play Pain-Free

Pickleball is a fantastic way to improve your health, stay social, and enjoy an active lifestyle. Taking care of your feet is one of the best ways to keep enjoying the game for years to come.

If foot or ankle pain is affecting your performance on the court, the team at Caruso Foot & Ankle is here to help. From diagnosing sports-related injuries to providing personalized treatment plans, we’ll help you get back to playing with confidence.

Ready to get back in the game? Contact Caruso Foot & Ankle today to schedule an appointment.

The information in this article is intended for educational purposes and is based on guidance from leading orthopedic and foot and ankle health organizations. It should not replace personalized medical advice from a qualified healthcare professional.

References

American Orthopaedic Foot & Ankle Society (AOFAS). 6 Tips to Prevent Pickleball Injuries to Your Feet & Ankles. Available at: https://www.aofas.org/news/press-releases/2024/05/30/6-tips-to-prevent-pickleball-injuries-to-your-feet-ankles
American Academy of Orthopaedic Surgeons (AAOS). 5 Pickleball Injury Prevention Tips. Available at: https://orthoinfo.aaos.org/globalassets/pdfs/pickleball-injury-prevention-tips.pdf
American Academy of Orthopaedic Surgeons (AAOS). Plantar Fasciitis and Bone Spurs. Available at: https://orthoinfo.aaos.org/en/diseases–conditions/plantar-fasciitis-and-bone-spurs/
American Academy of Orthopaedic Surgeons (AAOS). Stress Fractures of the Foot and Ankle. Available at: https://orthoinfo.aaos.org/en/diseases–conditions/stress-fractures-of-the-foot-and-ankle/
American Academy of Orthopaedic Surgeons (AAOS). Foot and Ankle Conditioning Program. Available at: https://orthoinfo.aaos.org/globalassets/pdfs/foot-and-ankle-conditioning-program—2025.pdf