What To Do BEFORE You PLAY!!

Pickleball is a fun and fast-growing sport, but it comes with its share of injuries - especially to feet and ankles of uninitiated players!

But with sudden lunges, quick pivots, and rapid stops, ALL PLAYERS are at high risk for inversion ankle sprains and achilles tendon injuries.

So, whether you’re an experienced athlete, new to sports entirely, or have a history of foot and ankle problems, here are the key things to consider before stepping onto the court:

1. Warm Up and Cool Down Properly

Jumping straight into a match with cold muscles is a common mistake. A proper warm-up of 5-10 minutes of light cardio, like brisk walking or dynamic stretches, helps increase circulation and prepares muscles, tendons, and joints for explosive movement. A post-play cool down with gentle stretching, particularly for your calves, ankles, and hamstrings, is also important. This reduces stiffness and promotes recovery.

2. Wear the Right Shoes

Footwear is critical. Running shoes built for forward motion don’t offer the lateral support needed for pickleball’s side-to-side demands. Instead, choose court shoes or pickleball-specific shoes with good ankle support, grippy soles, and shock absorption. Worn-out soles can increase the risk of slipping and twisting your ankle, so keep an eye on your gear.

3. Know Your Body: Get a Baseline Assessment

Before you start playing regularly, especially if you’ve had previous injuries or chronic issues, go see a podiatrist or an exercise physiologist. They can assess your biomechanics, identify weak points, and tailor a personal plan to keep you injury-free. This is particularly important if you have flat feet, high arches, or a history of tendon or ligament problems.

4. Train Smart: Build Strength and Resilience

Don’t just play the game, Train for It. Incorporating exercises that mimic movements of pickleball can lower your injury risk. Plyometrics, such as jump squats or lateral hops, calf raises, balance training, and agility drills can help improve strength, stability, and tendon elasticity. Strengthening the muscles around your ankles and calves will protect your achilles and reduce strain during fast directional changes.

5. Listen to Your Body

Finally, don’t ignore discomfort. Soreness is normal after activity, but sharp pain or lingering tightness, especially in the achilles or outside of the ankle, shouldn’t be brushed off. Catch small issues early and prevent them from becoming serious injuries.

Pickleball is easy to start, but like any sport, it requires preparation and care to stay safe!