Lower Extremity Pickleball Injuries and How to Prevent Them

Pickleball has surged in popularity over the past few years, attracting players of all ages with its fast-paced, engaging gameplay. However, as with any sport, the risk of injury comes with participation. Lower extremity injuries, in particular, are common among pickleball players due to the quick lateral movements, sudden stops, and repetitive motions required by the game. Understanding these injuries and how to prevent them is essential for staying on the court and enjoying the game safely.

Common Lower Extremity Injuries in Pickleball

1. Ankle Sprains

Ankle sprains occur when the ligaments supporting the ankle stretch or tear due to a sudden twist or misstep. This often happens during rapid changes in direction or an awkward landing after a jump.

2. Achilles Tendinitis and Ruptures

The Achilles tendon, which connects the calf muscles to the heel, is highly susceptible to overuse injuries, particularly in older players or those who play frequently. In severe cases, a rupture can occur, leading to significant pain and mobility issues.

3. Plantar Fasciitis

This condition is characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot. It can cause sharp heel pain, especially after prolonged play or periods of rest.

4. Knee Injuries (Meniscus Tears, Patellar Tendinitis)

The quick stops and pivots in pickleball put stress on the knees, increasing the risk of meniscus tears and inflammation of the patellar tendon (jumper’s knee).

5. Shin Splints

Shin splints, or medial tibial stress syndrome, result from repetitive stress on the lower leg muscles and bones, often due to inadequate footwear, overuse, or poor biomechanics.

Best Ways to Prevent Lower Extremity Injuries

1. Wear Proper Footwear

Invest in high-quality court shoes with good lateral support, cushioning, and traction. Running shoes lack the necessary lateral stability and may increase injury risk.

2. Warm Up and Stretch

A dynamic warm-up, including leg swings, lunges, and ankle mobility exercises, prepares the muscles and joints for the game. Stretching after play helps maintain flexibility and prevent stiffness.

3. Strengthen Key Muscles

Strengthening exercises for the calves, quadriceps, hamstrings, and ankles can improve stability and resilience against injury. Balance exercises, such as single-leg stands, also help enhance coordination and proprioception.

4. Improve Footwork and Technique

Practicing proper footwork reduces unnecessary strain on the lower extremities. Avoid crossing your feet while moving laterally and focus on controlled movements rather than abrupt stops.

5. Manage Playing Load and Recovery

Overuse injuries often occur when players don’t allow enough time for recovery. Gradually increase playing intensity, take rest days, and incorporate activities like swimming or cycling to reduce repetitive strain on the legs.

6. Use Supportive Braces or Taping

For players with a history of ankle or knee injuries, wearing a brace or using athletic tape can provide additional support and reduce the risk of re-injury.

7. Stay Hydrated and Maintain Overall Health

Dehydration and poor nutrition can lead to muscle cramps and fatigue, increasing injury risk. Maintaining a healthy diet rich in protein, calcium, and vitamins D and C supports muscle recovery and bone health.

Conclusion

Pickleball is an exciting and accessible sport, but lower extremity injuries can sideline players if proper precautions aren't taken. By focusing on injury prevention strategies such as wearing the right footwear, warming up, strengthening key muscles, and practicing proper footwork, players can reduce their risk and continue enjoying the game safely. If pain or discomfort arises, seeking prompt medical attention can prevent minor injuries from becoming major setbacks.

For any concerns or treatment of these conditions, evaluation with foot and ankle specialist, Dr. Robert Mihalich could be helpful. Information can be found at robertmihalichmd.com.