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.
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See you next week,
Boris.
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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.