As a foot and ankle surgeon, I’ve seen a noticeable increase in pickleball-related injuries over the past few years. This growing sport is an incredible way to stay active, but the quick lateral movements, sudden pivots, and high intensity can pose risks to the feet and ankles. Here’s an overview of common foot and ankle injuries in pickleball, tips to help prevent them, and signs that it might be time to seek medical advice.
Common Foot and Ankle Injuries in Pickleball
- Ankle Sprains: Lateral movements and sudden direction changes can easily lead to an ankle twist. When the ligaments around the ankle are overstretched, it can result in a sprain, which can be mild or severe depending on how much the ligament is damaged.
- Achilles Tendonitis: The Achilles tendon is the large tendon at the back of your heel. It’s responsible for the push-off movement when you’re running or jumping. Overuse and lack of proper warm-up can cause inflammation and pain in this area, leading to Achilles tendonitis. Left untreated, this can increase the risk of rupture.
- Plantar Fasciitis: This condition involves inflammation of the plantar fascia, a thick band of tissue that connects your heel to the front of your foot. Repetitive stress from sports like pickleball can lead to small tears in this tissue, causing pain, especially during the first steps in the morning.
- Stress Fractures: These are tiny cracks in the bones of your feet, commonly seen in the metatarsals (the long bones of the foot). They result from repetitive force or overuse, especially if you’re new to the sport or ramping up your playtime too quickly.
- Toe Injuries: Quick stops and rapid changes in direction can lead to toe injuries. Jamming the toes into the front of the shoe or direct trauma from the ground can cause bruising, swelling, or even fractures
Tips for Preventing Foot and Ankle Injuries
- Warm-Up and Stretching: Start each session with a warm-up to increase blood flow to your muscles. Dynamic stretching, especially for your calf muscles, Achilles tendons, and ankles, helps improve flexibility and reduces the risk of strains.
- Wear the Right Shoes: Pickleball-specific or court shoes with good lateral support are essential. Running shoes don’t provide the necessary side-to-side stability, which can lead to ankle rolls. If you have a history of ankle injuries, consider a supportive brace or tape.
- Build Strength: Incorporate exercises that strengthen the muscles around your ankles, calves, and feet. Simple exercises like heel raises, toe curls, and ankle rotations can help stabilize the foot and ankle, decreasing your injury risk.
- Gradually Increase Intensity: Avoid going from zero to full-throttle. Gradually increase your playtime, frequency, and intensity to give your body time to adjust. Overuse injuries often occur when you push your body too hard without proper conditioning.
- Stay Hydrated and Rested: Dehydration can cause muscle fatigue, increasing your risk of strains or sprains. Make sure to stay hydrated before, during, and after playing. Also, allow your body adequate rest between games, especially if you’re new to pickleball.
Signs It’s Time to See a Specialist
- Persistent Pain: If you’re experiencing pain that doesn’t improve with rest, icing, and over-the-counter medications, it might be time to see a specialist. Chronic pain in the foot or ankle can be a sign of a more serious condition that needs professional treatment.
- Swelling and Bruising: Significant swelling or bruising after an injury, especially if it doesn’t subside with rest, may indicate a sprain, fracture, or tendon injury.
- Limited Mobility: If you’re having trouble moving your ankle, foot, or toes, it’s essential to get evaluated. Limited range of motion can signal a more severe ligament or tendon injury.
- Difficulty Bearing Weight: If you’re unable to put weight on your foot or experience severe pain when doing so, seek medical attention. This could be a sign of a stress fracture or ligament tear that needs prompt treatment.
Playing pickleball is a fun and rewarding way to stay active, but protecting your feet and ankles is crucial to enjoying the game long-term. Remember to prioritize warm-ups, wear proper footwear, and gradually build up your play intensity. If you do experience foot or ankle pain, don’t ignore it. Early intervention can prevent minor injuries from becoming major problems, keeping you on the court and pain-free.
Stay safe, and see you on the court!
FAQs
1. How can proper footwear and lacing techniques help prevent my toes from getting jammed or bruised during pickleball?
The right pickleball shoes stop your foot from sliding. A roomy toe box and good lacing keep your heel locked in place. This simple step is your best defense against painful jamming and other common toe problems on the court.
2. Are there specific warm-up or strengthening exercises to protect the toes when playing pickleball?
Absolutely. Warm up with simple exercises such as toe raise and ankle circle before playing. These stretching exercises increase blood flow and stability. The stronger feet can also deal with the quick movements that cause pickleball toe problems far better.
3. If I get repeated toe trauma (e.g., black nails, bruising) while playing pickleball, when should I see a foot & ankle specialist?
You need to visit in case your problems with toes continue to recur or the pain persists. Don't wait if you can't play comfortably. Getting it checked early stops a small issue from becoming a big one.
4. Can toe problems from pickleball (like bruised nails or jammed toes) lead to more serious injuries if ignored, and how do I avoid that?
Yes, they can. A simple bruised nail might lead to an infection. To avoid this, always wear court shoes that fit well and trim your nails straight. Taking care of small toe problems now saves you from long-term trouble.
5. Why do my toes hurt after playing pickleball?
That pain usually comes from your toes slamming into the front of your shoe during all those quick stops and starts. It's a classic sign of ill-fitting gear, which is a top cause of pickleball toe problems and bruising.
6. How do I stop my toenails from turning black after pickleball?
The key is space. Make sure there's a thumb's width between your longest toe and the shoe's end. This stops the repetitive hitting that causes black nails. Keeping nails short also helps you avoid this toe problem.
7. Is toe pain normal after playing pickleball?
Feeling a little muscle tiredness is okay, but you should not feel sharp or throbbing pain. That kind of pain often points to a real toe problem from the wrong shoes or your foot moving around too much during play.