Pickleball has taken the sports world by storm, becoming a favorite for many in Peoria, Arizona. As engaging and fun as this sport is, it's essential to keep your feet and ankles safe from injury. At Roadrunner Foot and Ankle, we see many patients with sports-related injuries, and we're here to help you play smarter and safer. Here are our top tips to prevent foot and ankle injuries while enjoying pickleball.

Understanding the Common Injuries in Pickleball

Before diving into prevention, it's crucial to know the common foot and ankle injuries in pickleball:

• Ankle Sprains: Often caused by sudden changes in direction.
• Plantar Fasciitis: Inflammation of the tissue running across the bottom of your foot.
• Achilles Tendinitis: Overuse of the Achilles tendon.
• Stress Fractures: Small cracks in the bones of the foot, often from overuse.

Warm-Up Properly

A proper warm-up is non-negotiable. It prepares your muscles and tendons for the game, increasing flexibility and reducing the risk of injury. A good warm-up should include:

• Dynamic Stretches: Leg swings, ankle circles, and walking lunges.
• Light Cardio: A few minutes of jogging or brisk walking.

Invest in the Right Footwear

Wearing the right shoes is crucial for foot and ankle safety. Opt for:

• Court Shoes: Designed for lateral movements, providing better stability.
• Proper Fit: Shoes that fit well to avoid blisters and support your foot arches.
• Cushioning: To absorb shock and reduce stress on your feet and ankles.

Strengthen Your Feet and Ankles

Strong muscles and tendons support your joints and help prevent injuries. Incorporate these exercises into your routine:

• Calf Raises: To strengthen the calves and Achilles tendon.
• Toe Taps: Improve the strength and flexibility of your toes.
• Balance Exercises: Use a balance board or simply stand on one foot to enhance ankle stability.

Use Proper Technique

Improper technique is a leading cause of injuries in pickleball. Focus on:

• Foot Positioning: Keep your feet shoulder-width apart and knees slightly bent.
• Movement Patterns: Practice shuffling and pivoting correctly to avoid twisting your ankles.
• Body Awareness: Be mindful of your movements and avoid overreaching.

Rest and Recovery

Listening to your body is vital. If you feel pain or discomfort:

• Rest: Take a break to prevent further injury.
• Ice: Apply ice to reduce swelling.
• Elevation: Keep your foot elevated to help reduce inflammation.

Seek Professional Help When Needed

If you sustain an injury, don’t hesitate to seek professional care. At Roadrunner Foot and Ankle, we specialize in diagnosing and treating foot and ankle injuries. Consider making an appointment with podiatrists  Dr. Margaret Withrow or Dr. Dylan Kaumaya to help you get back on the court safely and quickly.

Conclusion

Playing pickleball is a fantastic way to stay active and have fun, but it’s essential to protect your feet and ankles from injury. By warming up properly, wearing the right footwear, strengthening your muscles, using proper techniques, and allowing for rest and recovery, you can significantly reduce your risk of injury. Remember, if you do experience foot or ankle pain, Roadrunner Foot and Ankle is here to provide expert care.

For more tips and personalized advice, contact Roadrunner Foot and Ankle, your trusted podiatry practice in Peoria, Arizona. Let's keep you on your feet and in the game!