Pickleball is one of the fastest growing activities in the US, especially among older adults and retirees who are looking for new ways to say active and have a little fun while they’re doing it. Pickleball is kind of a happy medium between tennis and ping pong and can be played with two or four players on a court. It’s not really a sport with a lot of running, but to be successful you’ll have to rely on plenty of quick movements and have active feet, so it’s easy to see how foot and ankle injuries can occur.
In today’s blog, we take a closer look at some of the ways you can prevent foot and ankle injuries if you’re a regular pickleball player or you’re considering picking up the sport.
Preventing Pickleball Foot And Ankle Injuries
Here’s a look at some of the ways you can help to prevent injuries to your feet and ankles if there’s plenty of pickleball in your future.
1. Choose The Right Shoes – One of the biggest sources of foot and ankle injuries on the pickleball court is due to someone wearing the wrong shoes. If you’re not wearing the right shoes, your feet can stick or your ankle can roll as you try to plant, twist and move. Even running shoes aren’t the best option, because they can provide too much grip for a sport that relies on side to side movement. Look for court shoes or pickleball specific shoes that will provide plenty of support but won’t cause your feet to stick when you need them to be able to slide a little.
2. Warm Up – This is a great tip for your whole body, not just your feet and ankles. Make sure you take 5-10 minutes to stretch before you start playing so that your muscles can ease into activity. This way they will be better able to handle the stress that will be placed on them. Go for a light jog, do some arm circles and stretch your back and hamstrings before you hit the pickleball court.
3. Listen To Your Body – If something just doesn’t feel right during your warm-up routine or you tweak something during a game, don’t try to play through it, because you could be putting yourself at risk for a much larger injury. Calf strains, rolled ankles and Achilles tendinitis pain all serve as warning signs that we should take the day off from intense physical activity. If you don’t, you may soon be dealing with a much worse injury. Listen to your body and stop if something starts to hurt.
4. Cross Train – Finally, make sure you’re working to develop muscles and other soft tissues when you’re not on the pickleball court. Other exercise activities will help to strengthen muscles and other body parts that you’ll rely on when playing pickleball, which can help prevent them from becoming overstressed when you’re on the court. If you only play pickleball and don’t work to develop muscles with other activities, your muscle development can become imbalanced and put you at a heightened risk for injuries.
If you suffer a foot or ankle injury on the pickleball court, or you’ve developed new foot pain and you suspect it has something to do with your activity regimen, reach out to Dr. Silverman’s office today.