Pickleball has taken off in popularity across the US, and if you drive around Phoenix for just a few minutes, odds are you’ll see an outdoor Pickleball court or a business that offers indoor Pickleball leagues. If you’re one of the millions of people who play Pickleball, it’s wonderful that you’re finding ways to challenge your body and stay active, but you also need to be aware of the risks of injury.
Ankle sprains, Achilles injuries and foot fractures are common lower body injuries that can develop as a result of Pickleball play, but you can lower your risk of these injuries if you’re smart. In today’s blog, we share four tips for preventing foot and ankle injuries if you play Pickleball.
Preventing Ankle Injuries In Pickle
There’s no surefire way to completely prevent all foot and ankle injuries during Pickleball, but if you keep these four tips in mind, you’ll have a good chance of greatly lowering your risk of a sprain or tear. Here’s what the research says about lowering your risk of a Pickleball injury:
1. Dynamic Warm-Ups – Don’t just roll up to the court and jump into a game. Take 5-10 minutes to go through dynamic warm-ups. Dynamic warm-ups mean that you’re moving your body, not just bending over to try and touch your toes. Go through some movement-based warm-ups, and your feet and ankles will have time to prepare for the movements to come during your Pickleball match. Stretching and movement-based warm-ups are great ahead of all forms of exercise, but they can be especially helpful for preventing injuries in Pickleball.
2. Proprioceptive Training – Consider doing some proprioceptive training exercises throughout the week. Proprioception is our ability to recognize our body’s position relative to the space around us. It’s what we rely on when a shot is coming our way and we need to position our feet and our arms to hit a return shot without looking at these body parts to confirm they are where we need them to be. Google “Proprioceptive training exercises” or check out this link and take 10 minutes a couple of times a week to help improve your proprioception.
3. Wear The Right Shoes – You need to wear shoes designed for the movements you’ll make during Pickleball. You’ll need the right grip and shoes that support your ankles so they don’t roll when you move left or right. Look into the best shoes for Pickleball or find some athletic shoes that provide both comfort and support during movement-based athletics. If your shoes can’t support your feet during athletics, you’re at a heightened risk for injury.
4. Inspect The Court – If you’re playing Pickleball on a professional court like you’d find at The Picklr in Scottsdale, there’s a good chance that the courts are in great shape. However, if you’re playing at an outdoor court at a public park, there’s a possibility that the courts are a little banged up. If there are divots or cracks in the surface that could cause a sprain or a fall, play elsewhere. Inspect the court before you play a game to keep your injury risk in check.
And of course, if you suffer a lower body injury as a result of Pickleball, connect with an experienced orthopedic specialist like Dr. Silverman. He’s confident that he can help you overcome your injury so you can get back to playing the sport you love. For more information, connect with his office today at (602) 648-5444.