Pickleball is gaining popularity and has taken the world by storm. It is renowned for its ease of learning, simple rules, and almost no cost to play, and is suitable for everyone. It has become more than just a game; pickleball has become a global phenomenon. From friendly matches in the local community to intense battles on the international level, pickleball has evolved rapidly. But do you know how to prevent shoe-related injuries in pickleball?
Pickleball comes with some risk of injuries. In a year, 1900 injuries are reported on an average and the number is increasing in recent years. These injuries range from mild discomfort to extreme pain, and even worse such as Achilles tendonitis and stress fractures. They can significantly affect your game performance and the quality of your daily life.
Despite the fact that most of these pickleball-related foot injuries can be treated with time and medical attention, prevention is always better than cure. In this blog, we will guide you on how to prevent shoe-related injuries in pickleball and shed light on the potential shoe-related injuries you may face during pickleball play. So, let’s dive into pickleball safety rules.
To prevent shoe-related injuries in pickleball, consider selecting the shoes that have specific features, designed to provide the necessary support, stability, and cushioning for pickleball. Here are some key features to look for when choosing pickleball shoes to prevent injuries:
Proper Fit
Ensure that the shoes fit snugly but not too tight. Your toes should have some room, and there should be no excessive pressure points or discomfort. These shoes will prevent bristles on your feet.
Reasonable Ankle Support
Pickleball shoes with high ankle collars or additional ankle support features can help prevent ankle twisting and provide stability during lateral movements.
Cushioning
Look for shoes with adequate cushioning in the midsole and heel areas. Good cushioning helps absorb shock and reduces the impact on your feet and joints, and prevent planter facies (pain in the muscle connecting heel to toe).
Arch Support
Proper arch support is essential to prevent hip and back pain as mentioned in the importance of arch support in pickleball. Shoes with arch support can help distribute the weight evenly and reduce the risk of muscle strain.
Lateral Support
Choose shoes with reinforced sides or lateral support pads to prevent stress fractures during side-to-side movements. These features help maintain the structural integrity of the shoe during rapid changes in direction.
Heel-to-Toe Drop
Ensure that the shoes provide a moderate heel-to-toe drop to reduce the risk of Achilles tendonitis. A balanced drop helps maintain a natural foot position and minimizes strain on the Achilles tendon.
Toe Box Width
 Opt for shoes with a roomy toe box to prevent toe sores and blisters. A wide toe box allows your toes to splay comfortably inside the shoe.
Durability
Choose shoes made from durable materials with reinforced toe caps and sturdy outsoles. Durable shoes will last longer and provide consistent support and protection.
Good Traction
Good traction is essential for maintaining stability on the pickleball court. Look for shoes with non-marking rubber outsoles designed for slippery indoor court surfaces. Otherwise you’ll roll on the court.
Arch Type
Consider your foot arch type (neutral, high, or low) and select shoes that cater to your specific foot shape. Some shoes are designed for specific arch types to provide optimal support.
Replace When Necessary
Even the best shoes will wear out over time. Replace your pickleball shoes when they show signs of wear, including worn outsoles, decreased cushioning, or a loss of support.
Poor pickleball shoes can cause the following shoe-related injuries.
Blisters
Blisters are a common problem in pickleball, often caused by the inner lining of ill-fitting or poorly constructed shoes rubbing against the skin. A bad shoe fit can lead to friction and irritation, resulting in painful blisters on the feet.
Toe Sores
Narrow toe boxes in pickleball shoes can put excessive pressure on the toes. It can cause toe sores, discomfort, and potentially lead to more serious issues over time, such as ingrown toenails or toe deformities.
Plantar Fasciitis
Plantar fasciitis is a painful condition that affects the arch of the foot. It can be caused by poor midsole cushioning in shoes, as well as wearing shoes that have worn out and are no longer effective at absorbing shock. Proper cushioning and support are essential for preventing plantar fasciitis.
Achilles Tendonitis
Inadequate heel-to-toe drop in pickleball shoes can contribute to Achilles tendonitis. Shoes that do not provide a moderate heel-to-toe drop can strain the Achilles tendon, leading to pain and inflammation in the back of the heel.
Ankle Twisting
Shoes that lack proper ankle support can increase the risk of ankle twisting injuries during quick lateral movements on the pickleball court. Ankle stability is crucial to prevent sprains and strains.
Stress Fractures
Stress fractures can occur during side-to-side movements when shoes fail to provide adequate lateral support. These fractures result from repetitive stress on the bones and can lead to pain and prolonged recovery.
Hip and Back Pain
Insufficient support for leg muscles in shoes can lead to hip and back pain. Properly designed shoes with adequate arch support and cushioning can help distribute the weight and reduce the strain on a single muscle.
Final Words
A good pair of shoes can make a world of difference in preventing shoe-related injuries in pickleball. But remember that how to prevent shoe-related injuries also involves proper warm-up and cool-down routines, along with stretching and strengthening exercises for your lower body to improve flexibility and reduce the risk of injuries. By choosing the right pickleball shoes and following these precautions, you can significantly reduce the risk of shoe-related injuries in pickleball.
FAQs
What are the common foot injuries in pickleball?
Blisters, Toe Sores, Plantar Fasciitis (pain in the muscle connecting heel to toe), Achilles Tendonitis (painful leg muscle condition), Ankle Sprains, Stress Fractures (cracks in the bones) and Toe and Nail Injuries are common foot injuries in pickleball.
How do you not get injured in pickleball?
In order to prevent injuries in pickleball Wear proper pickleball-specific shoes, warm up and stretch before playing and use proper technique and footwork.
What is the most common injury in pickleball?
Ankle sprains are one of the most common injuries in pickleball, often due to quick lateral movements and inadequate ankle support. Other common injuries include plantar fasciitis and toe sores.
