How to Prevent Shoe-related Injuries in Pickleball – 8 Important Tips
Just as the painter relies on quality brushes and a chef on sharp knives, Pickleball players mostly overlook the essential tool: the right pair of pickleball shoes. Good pickleball shoes help you excel on the court and ensure the safety of your feet and joints. That’s why I call them the unsung hero of the pickleball. But sadly, in the pursuit of perfecting their game, most pickleball players overlooked the crucial role of their shoes. Which not only degrades their game but also leads to severe foot injuries. Fear not because I will guide you through how to prevent shoe-related injuries in pickleball.
As the popularity of pickleball is increasing, the number of injuries also increases. You will be surprised to know that most injuries are related to the foot and wrist in pickleball. According to pickleball injury statistics From the Atlanta Journal-Constitution, more than 40% of injuries are Ankle, knee, and lower leg, mostly due to bad footwear. This is why the right pair of shoes is crucial in preventing blisters, sprains, and slips that can damage your game.
In this guide, we’ll dive into tips and tricks of shoe selection to keep your pickleball game in top-notch shape. So, you can confidently put steps on the pickleball court knowing that you have well-guarded your feet against those pesky shoe-related injuries.
Understanding and Preventing Most Common Pickleball Injuries
Pickleball is a game of quick lateral movements that place burdens on your feet and ankles, causing severe injuries in those areas. Let’s understand the most common pickleball injuries and how to prevent them.
Ankle Sprain
Ankle Sprain mostly happens due to a sudden twist or roll of the foot. Which causes the ligaments surrounding the Ankle to stretch or tear. This causes sharp pain, swelling, and injury marks, and players cannot stand. To prevent ankle sprain, wear shoes that provide stability and support. Also, exercise to Strengthen the muscular tissues around the Ankle.
Toe Fractures
Toe fractures are not common in pickleball, but they can happen due to the Impact with the paddle, ball, or abrupt stops. Toe fractures can also happen from small contusions if you don’t treat them properly. To prevent toe fractures from happening, wear shoes with strengthened toe caps for added protection. Also, ensure your shoes have enough room for your toes to move freely.
Plantar Fascia Tear
Plantar fascia is the most common problem in players who play in bad shoes. This problem is normally caused due to overstretching or repetitive stress because your shoes do not provide enough cushioning to absorb impact to stop tears in your plantar fascia, choose shoes with correct arch support and cushioning. Also, regularly stretch the calves and the plantar fascia before and after the game.
Achilles Tendon Rupture
As the name suggests, it is a tear or rupture of the Achilles tendon, often due to a sudden push-off or severe movement. This problem normally occurs in season players who play pickleball only on special occasions. To prevent Achilles Tendon Rupture, choose footwear with a solid heel counter.
Bunions
Bunions are normally formed due to improper footwear. These bony bumps form at the base of the big toe. There are also biomechanical issues that can cause bunions. To avoid bunions, select shoes with a wide-toe box. So, your toe can move naturally in your shoes.
Hammertoes
Another problem that can caused due to narrow shoes is the hammertoes. If your shoes don’t provide adequate room in the toe area, then your toe joint can bend, resulting in a Hammertoes. The only solution to this problem is to wear shoes with a wide-toe box. You can also Strengthen your toe muscles through exercises.
How to prevent pickleball injuries – Suggestions from the Pros
Here are some tips and tricks to avoid shoe-related injuries in the pickleball. By following them, you can significantly lessen the risk of accidents. Always remember that your shoes are an essential part of your game. Investing in the right shoes elevates your game and prevents your feet from injuries.
Right Pickleball Shoes
Choosing the right pickleball shoes can protect your feet and joints from injuries because they are designed to withstand the specific demands of pickleball. These shoes provide vital support and traction for lateral movements, sudden stops, and quick direction changes. Using proper pickleball shoes, you can rest assured that your feet are well-guarded and provide the necessary support and stability.
Proper Fit
Ensure your pickleball shoes match nicely. Shoes that can be too tight or too loose can result in blisters, soreness, and instability. Check for good enough width and length.
Traction
Traction is the most crucial factor in pickleball. Because it prevents slips and falls on the court, shoes with a suitable tread pattern enhance grip, allowing you to make quick lateral movements and sudden stops without the risk of sliding. Also, consider the court surface that you are playing on. Because different court surfaces (indoor, outdoor, hard, or soft) require specific shoes. Using shoes designed for the specific court surface ensures excellent traction and performance. Also, it reduces the risk of slips or injuries.
Support and Stability
Pickleball is all about quick lateral movement, and good ankle support is necessary for this kind of movement. Shoes with good ankle support help reduce the risk of sprains and twists, contributing to overall foot and ankle health. Reinforced midsoles make contributions to average balance for the duration of lateral moves.
Watch out for worn-out shoes
Regularly investigate your pickleball shoes for signs and symptoms of damage and tear. Replace them if the outsole or midsole are damaged and lose their supportiveness. Inspecting and replacing shoes when needed ensures you play with full support and cushioning.
Warmup and Buildup
Always perform warmups before the game to prepare your muscle tissues and joints for the game because proper warmup heats you and increases blood flow in your muscles, making them flexible and reducing the risk of strain or injury. Focus on your lower body during warmup to prepare them for gameplay.
Proper Technique
Using improper technique can lead to a twisted ankle or other foot injuries. This is the reason why you see mostly immature players get hurt. Learning the right pickleball techniques helps reduce pressure on your feet and ankles. Good footwork and precise movements contribute to damage prevention.
Get professional help
Consulting with a podiatrist is the wisest decision if you have any foot injury or concerns about your foot condition. Before the foot injury worsens, they can provide personalized recommendations for your foot condition and address any underlying conditions.
Conclusion
Ultimately, I hope you get your answer on How to prevent shoe-related injuries in pickleball. To prevent shoe-related injuries, wear proper pickleball shoes that provide the necessary support, traction, and stability. Also, do warmups and practice proper technique before the game. This guide is an ultimate tutorial to understand the pickleball injuries and their prevention tips. Enjoy playing pickleball without injuries and issues.
