With spring approaching, more people will be getting outside with the increasingly popular game of Pickleball. Combining elements of tennis, badminton, and ping-pong this sport is accessible to folks with a wide variety of ages and athletic ability. It’s a great option to get out, get moving, and get connected to community. Beginners can learn the basic rules and be able to play a casual game within just a few hours. With consistent practice, more advanced players enjoy fast paced, competitive games.
As with any physical activity, it’s important to be aware of the risks and understand how to prevent them. Research states that the most common Pickelball injuries include fractures, sprains, and Achilles tendon ruptures.
Taking 10 minutes for a dynamic warm up before a game can make a huge difference in injury prevention. Dr. Colleen Kerins has a quick video demonstrating a dynamic warm up, emphasizing the major joints and muscle groups involved in the game.
Additionally, you’ll want to gradually increase the intensity and duration of play. When first starting out, depending on your athletic ability you may want to begin with about 30 min - 1 hr of playing time, with someone who is relatively close to your skill level. You can gradually increase both of these metrics as your body adapts and is responding well.
One of the biggest troublemakers? The Achilles tendon. This crucial little band at the back of your ankle is taking a beating, with studies showing Achilles injuries make up a whopping 32.2% of lower body pickleball injuries. Even more alarming, ruptures make up 12.1% of all lower extremity injuries. And just to make things even more fun, another study found foot and ankle injuries in pickleball have increased 6.5 times since 2019—many of them involving the Achilles tendon. So, if you love your Achilles (and trust us, you do), it’s time to start playing smarter.
How to Protect Your Achilles (and Keep Playing Pickleball Pain-Free)
• Warm Up, Seriously – Those calf muscles and tendons aren’t ready to explode off the court just yet. A few dynamic stretches (like calf raises and ankle circles) before you play can go a long way in keeping them happy.
• Wear the Right Shoes – Pickleball shoes exist for a reason. Court shoes with good ankle support and cushioning can help absorb some of that stress before it travels straight to your Achilles.
• Ease Into It – If you haven’t played in a while (or ever), don’t go full championship mode on Day 1. Let your body adjust by slowly increasing your playing time and intensity.
• Strengthen Those Calves – Stronger calves mean a stronger Achilles. Adding in calf raises, heel drops, and balance exercises can help reinforce that tendon so it doesn’t give out when you least expect it.
Incorporate some calf strengthening exercises into your fitness regimen to support the Achilles tendon. Appropriate sneakers can also help prevent foot and ankle injuries. Altra is a good brand due to their wide toe box, zero drop soles, while still having some support. Of course, there are other brands that are also great. You may want to consider additional over the counter arch support for your sneakers. If you’re unsure if arch support is appropriate for you, our PT team can assist you with that.
Most importantly, continue to find ways to move your body, get your heart rate up, and have fun while doing it. Perhaps Pickelball can be your next hobby, and there are many courts and clubs available to join! Check out our dynamic warmup video below!
A little prevention goes a long way, so take care of your Achilles now and keep playing pain-free. Because let’s be honest—pickleball is way more fun when you’re not limping off the court!
