Spring in Wisconsin means one thing—the outdoor pickleball courts are full again.
What looks like a fun, low-impact, social sport is actually one of the most common causes of foot and ankle injuries we see this time of year at Third Coast Foot & Ankle.
Why? After months of winter downtime, many people jump right back into play without preparing their muscles, tendons, and joints for the quick, repetitive movements pickleball requires.
Why Pickleball Causes So Many Injuries ![]()
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Pickleball may feel easy on the body, but it involves:
- Quick side-to-side cuts
- Rapid pivots
- Short bursts of forward movement
- Sudden stops and directional changes
These movements place significant stress on the ankles, Achilles tendon, and plantar fascia—especially if those stabilizing muscles haven’t been active all winter.
Every spring, we see a noticeable increase in:
- Ankle sprains
- Achilles tendonitis
- Plantar fasciitis flare-ups
- Forefoot strain and metatarsalgia
Most of these injuries occur within the first few weeks of returning to play, when the body hasn’t fully adapted yet.
How to Protect Your Feet and Ankles
The good news? A few simple habits can go a long way in preventing injury.
1. Warm Up (Don’t Skip This Step)
Even 5–10 minutes makes a difference. Focus on:
- Ankle circles
- Calf raises
- Side shuffles
- Balance exercises
This helps improve circulation, flexibility, and joint stability before play.
How to Protect Your Feet and Ankles
The good news? A few simple habits can go a long way in preventing injury.
1. Warm Up (Don’t Skip This Step)
Even 5–10 minutes makes a difference. Focus on:
- Ankle circles
- Calf raises
- Side shuffles
- Balance exercises
This helps improve circulation, flexibility, and joint stability before play.
2. Build Strength—Not Just Endurance
Walking alone isn’t enough to prepare for pickleball. Incorporate:
- Single-leg balance exercises
- Calf strengthening
- Light agility drills
These help protect the Achilles tendon and ankle stabilizers during quick movements.
3. Don’t Ignore Early Pain
That slight tightness in your Achilles or soreness along the outside of your ankle?
That’s often your first warning sign.
Addressing symptoms early can prevent:
- More severe inflammation
- Tendon tears
- Prolonged time off the court
What If You’re Already Feeling Pain?
The good news is that most pickleball-related injuries respond well to conservative treatment — especially when addressed early.
At Third Coast Foot & Ankle, we offer:
Shockwave Therapy
Highly effective for chronic Achilles tendonitis and plantar fasciitis by stimulating blood flow and tissue repair.
MLS Laser Therapy
A non-invasive option to reduce inflammation, decrease pain, and accelerate healing at the cellular level — especially helpful in the early stages of injury.
Custom Orthotics
3-D printed custom orthotics can improve alignment, absorb shock, and reduce strain during side-to-side movement.
Personalized Rehab Plans
Strengthening and mobility programs tailored to your specific foot type, activity level, and goals — so you can stay on the court safely.
Pickleball is a fantastic way to stay active, social, and strong this spring. But your feet and ankles need to be ready for those quick cuts and sudden pivots.
If you’re noticing ankle instability, heel pain, or Achilles tightness, don’t wait until it sidelines you. Early evaluation and treatment can keep you playing all season long. Call us to schedule an appointment 262-821-1588
Stay active. Stay stable. Stay on the court.
