Your feet are your foundation on the court. They take every cut, lunge, and awkward stop you throw at them, and if they're not supported properly, they'll let you know fast.

From nagging heel pain to rolled ankles, foot and ankle issues are some of the most common injuries in pickleball. The good news? Most of them are preventable once you understand why they happen and what you can do about it.

In this issue:

  • We'll break down the most common foot and ankle injuries in pickleball, and why this sport is harder on your feet than you might think

  • Then we'll cover how to choose the right shoes for pickleball and why your running shoes might be setting you up for injury

Healthy feet mean more time on the court and less time icing on the couch. Let's keep you moving.

Foot Injuries in Pickleball: Why They Happen and How to Avoid Them

Your feet are your connection to the court. Every sudden stop, lunge, and side shuffle sends force straight through them, and in pickleball, those forces add up fast.

It's no surprise foot and ankle injuries are among the most common problems players face, especially for those over 30 or coming from less dynamic sports like golf or cycling.

Here's why it happens and what to watch for.

Why Pickleball Is Harder on Your Feet Than You Think

At first glance, the court seems small and the pace manageable. But the movement patterns in pickleball are uniquely demanding:

  • Quick lateral shuffles that stress the outside of your foot

  • Explosive push-offs from awkward positions

  • Repeated deceleration during soft dinks and sudden stops

  • Hard court surfaces with little shock absorption

If your footwear isn't up to the task or your feet aren't ready for those forces, you're at risk for overloading the structures that keep you balanced and moving.

The Most Common Pickleball Foot and Ankle Injuries

Plantar Fasciitis (Heel Pain) The plantar fascia is the thick band of tissue supporting your arch. Repeated impact and poor foot mechanics can inflame it, leading to sharp heel pain, especially during your first steps in the morning.

Achilles Tendinitis Your Achilles tendon absorbs the load from push-offs and quick sprints. Tight calves, poor footwear, and overuse can irritate it, eventually leading to chronic pain or even a tear in severe cases.

Lateral Ankle Sprains One bad step while reaching for a wide shot can cause your ankle to roll, stretching or tearing ligaments. These are especially common on hard courts and for players wearing shoes without proper lateral stability.

Metatarsal Stress Injuries The long bones in your forefoot take a pounding during repeated push-offs. Without proper shock absorption, microtrauma can build up, leading to stress reactions or fractures.

Morton's Neuroma (Forefoot Nerve Pain) Narrow-toed shoes or repeated forefoot compression can irritate nerves between your toes, causing burning pain or numbness during long sessions.

Warning Signs You Shouldn't Ignore

  • Sharp heel or arch pain with your first steps in the morning

  • Swelling around your ankle or foot after play

  • Persistent soreness along the Achilles tendon

  • Numbness, tingling, or burning in your toes

  • A tendency to favor one foot or limp between points

These aren't just signs of "getting older." They're your feet asking for better support and smarter preparation.

How to Protect Your Feet

Strengthen Your Foot and Ankle Muscles Simple exercises like calf raises, towel scrunches, and single-leg balance drills can build resilience and reduce strain.

Mobilize Tight Structures Loosen stiff ankles and calves with dynamic stretches before you hit the court.

Prioritize Shock Absorption If you're playing on concrete or hard indoor courts, invest in proper court shoes and consider orthotic insoles for extra support.

Listen to Early Pain Signals Address discomfort early rather than pushing through it. Small tweaks now can prevent chronic issues later.

Your feet are the unsung heroes of your game. Take care of them, and they'll keep you moving point after point.

The Right Shoes for Pickleball (and the Ones to Avoid)

Most players don't think twice about their shoes until their feet or ankles start hurting.

But here's the truth: your footwear is your first line of defense against injury. Pickleball's stop-and-go movement patterns demand support, stability, and shock absorption that many popular shoe types simply aren't designed to provide.

Here's how to choose wisely.

Why Shoe Choice Matters

Pickleball requires:

  • Quick lateral movement

  • Frequent deceleration

  • Stability during wide stances and pivots

  • Cushioning on hard indoor and outdoor courts

Shoes built for straight-line movement like running shoes aren't designed for this. They're too soft and unstable for side-to-side action, putting your feet and ankles at risk.

The Best Shoes for Pickleball

Court Shoes (Tennis or Volleyball)

  • Designed for multi-directional movement

  • Firm, grippy soles for quick stops and starts

  • Reinforced lateral support to prevent ankle rolls

Court shoes are ideal because they're built for exactly the kind of movements pickleball demands.

Basketball Shoes (Outdoor Play)

  • High tops offer extra ankle support for hard courts

  • Thick outsoles absorb shock on concrete

  • Durable for frequent outdoor use

Just make sure they're not overly bulky. Too much weight can slow reaction time and fatigue your legs faster.

Cross-Trainers (As a Backup)

  • Better than running shoes for lateral stability

  • Versatile for gym use and casual rec play

They're a decent option if you're playing casually, but serious players should still prioritize proper court shoes.

Shoes to Avoid

Running Shoes

  • Built for forward motion, not lateral stability

  • Elevated, cushioned heels increase risk of ankle rolls

  • Soft soles wear down quickly on court surfaces

Walking Shoes

  • Too rigid for dynamic play

  • Lack the grip and flexibility needed for quick cuts

Minimalist/Flat Sneakers (Converse, Vans)

  • No shock absorption

  • Zero lateral support

Key Features to Look For in Pickleball Shoes

  • Lateral Support: Prevents ankle rolls during quick side shuffles

  • Low-to-the-Ground Feel: Improves stability and court feel

  • Non-Marking Soles: Essential for indoor play

  • Durable Outsoles: For outdoor concrete courts

  • Proper Fit: Snug in the heel, room in the toe box, no slippage

Make Your Shoes Work For You

Rotate pairs: If you play multiple times a week, alternate shoes to extend their life and maintain support.

Replace regularly: Worn-out soles and flattened cushioning increase injury risk. Most court shoes last 60 to 75 hours of play.

Break them in: Wear them for light activity before hitting the court.

The right shoes don't just improve your game, they protect your joints and keep you playing longer. Don't wait for foot pain to force the upgrade.

Wrapping it up

Your feet are your foundation on the court, and the right shoes can mean the difference between playing all weekend and limping into Monday. Small changes like upgrading your footwear or strengthening your ankles can pay off big in the long run.

Before you go, I'd love your input: When would you prefer to get this newsletter in your inbox? Take 10 seconds to answer this quick poll and help me pick a time that works best for you.

See you next week,

Boris.

What time of day do you prefer to read your newsletters?

Login or Subscribe to participate

Disclaimer: This newsletter is for educational and informational purposes only and does not constitute medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this newsletter.

Keep Reading

No posts found