From indoor recreation centers to outdoor courts across the region, Central Minnesotans of all ages and skill levels are picking up pickleball paddles. The sport is widely seen as a lower-impact alternative to tennis, and in many ways, that reputation is earned.
However, lower impact doesn’t mean no impact. As a result, we’re seeing more foot and ankle injuries from pickleball at our podiatry practice. Below, the experienced sports injury podiatrists of St. Cloud Foot & Ankle Center explain why pickleball injuries happen and what you can do to help prevent them.
What Makes Pickleball Tough on Feet and Ankles
The physical demands of pickleball are easy to underestimate. Pickleball requires frequent side-to-side and fast-twitch movements, putting significant stress on the muscles, tendons, and nerves in the feet. Several factors combine to raise injury risk:
Hard Court Surfaces
Most pickleball is played on concrete or asphalt, either indoors or outdoors. Over time, repetitive pounding movement on hard courts can lead to chronic overuse conditions, such as Achilles tendonitis and heel pain.
Rapid Lateral Movement
Unlike running in a straight line, pickleball involves constant cutting, stopping, and changing direction. The fast-paced nature of the game, combined with regular side-to-side movement, puts considerable stress on the feet and ankles.
Footwear Mismatch
People often play pickleball in whatever athletic shoes they already own, which can lead to problems. Running shoes may not be the best choice for side-to-side activity like pickleball because they are built for forward motion and lack the lateral stability the sport demands.
Skipping the Warm-Up
People often treat pickleball as recreation rather than a sport and neglect to stretch properly before a game they way they would for a tennis match. This is a meaningful distinction because pickleball requires many of the same movements as tennis.
Common Pickleball Foot Injuries
Ankle Sprains
Ankle sprains typically occur when your foot rolls or twists beyond its normal range of motion in a way that causes the ligaments in the ankle to stretch or tear. Quick directional changes and uneven court surfaces are frequent culprits.
Plantar Fasciitis
The repetitive stresses of pickleball, combined with inadequate footwear support, can contribute to plantar fasciitis — inflammation of the band of tissue that runs along the bottom of the foot from heel to toes. A defining symptom of this condition is sharp heel pain with the first steps of the morning or after periods of rest.
Achilles Tendonitis and Tendon Rupture
The Achilles tendon connects the calf muscles to the heel bone and is central to the explosive moves that are part of pickleball. Overuse, improper warm-up, or inadequate recovery can cause Achilles tendonitis, which produces pain and stiffness along the back of the heel. In more serious cases, an abrupt plantarflexion movement — like pushing off hard to chase a shot — can cause a full Achilles tendon rupture, resulting in severe posterior ankle pain and an inability to bear weight. This kind of injury often requires surgical repair.
Stress Fractures
Stress fractures are small cracks in bones caused by overuse and repetitive motion. In pickleball, the most common location is the metatarsals — the long bones in the midfoot. Symptoms include pain when pressing on the area, swelling, tenderness, and difficulty walking. Players who ramp up their court time too quickly are especially at risk.
Turf Toe
Some pickleball players develop turf toe — joint inflammation caused by overextending the big toe — due to rapid starts and explosive movements on hard court surfaces. It is less common than the other injuries listed above, but it’s worth knowing about, particularly for players who push off aggressively at the net.
How to Prevent Pickleball Foot Injuries
Wear Court-Specific Shoes
Wearing proper footwear is the single most important step for casual athletes to prevent injuries such as pickleball ankle sprains and other foot problems.
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Given the need for lateral stability during rapid side-to-side movements, cross-training or court shoes are preferred over running shoes.
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Look for shoes with a reinforced upper, non-marking outsole, and cushioning designed for multi-directional movement.
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Replace athletic shoes before they wear out — a shoe that looks fine on the outside may have lost its structural support.
Warm Up Before You Play
Calf stretches and balance exercises are especially important before getting on the court.
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A five- to ten-minute warm-up that includes calf raises, ankle circles, light jogging, and dynamic stretching can reduce the risk of soft-tissue injuries.
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Do not skip the cool-down. Gentle stretching after play helps maintain flexibility and supports recovery.
Build Strength and Stability Off the Court
Ankle and lower leg strength can help protect you against pickleball foot injuries.
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Exercises like tracing the alphabet with your feet are a useful way to strengthen ankles and improve coordination.
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Single-leg balance work, resistance band exercises, and calf-strengthening routines also help prepare the foot and ankle for the demands of court play.
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Pickleball should not be a player's only form of exercise — cross-training with activities like walking, cycling, or yoga builds the overall fitness that supports injury resilience.
Use Bracing and Taping
When appropriate, use bracing and taping to protect your ankles against pickleball ankle sprains and other foot injuries that may occur during the sport.
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For a player with chronic ankle pain or instability, a lace-up ankle brace with straps can help provide lateral support during play.
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A player who is prone to rolling their ankles should consider prophylactic bracing as a routine part of their court prep — not just something to reach for after an injury has already occurred.
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Athletic taping is another option, particularly during return-to-play phases.
Listen to Your Body and Rest Accordingly
Even a small injury or lingering soreness deserves attention — it should be allowed to heal before returning to the court. Pushing through pain rarely shortens the recovery timeline and often extends it. Rest is a vital part of preventing sports-related foot injuries. If you experience persistent pain after a session, take it seriously.
When to See a Podiatrist for Pickleball Foot Injuries
Some foot and ankle problems respond well to rest, ice, and a few days off the court. Others do not. We encourage you to schedule an evaluation with our specialized Minnesota podiatrists if you experience:
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Ankle pain or swelling that does not improve within a few days
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Heel pain that is sharp, recurring, or present first thing in the morning
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Pain along the back of the heel or calf that worsens with activity
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A popping sound at the time of injury, followed by difficulty bearing weight
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Foot pain that gradually intensifies over multiple playing sessions
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Bruising, tenderness, or swelling over the top of the foot after increased activity
Early diagnosis typically leads to better outcomes and a faster return to play. Most pickleball injuries are non-surgical, but taking time for appropriate diagnosis, treatment, and recovery is important. This is the best way to minimize the risk of re-injury, which could keep you off the court even longer.