Achilles Tendon Issues in Pickleball Players: How to Stay Safe and Strong on the Court

October 2, 2024

Pickleball is rapidly growing in popularity, offering a fun and accessible way for people of all ages to stay active. However, like many sports, it comes with its own set of injury risks. Achilles tendon ruptures and Achilles tendonitis are common among pickleball players due to the quick lateral movements and sudden stops and starts the game requires. Understanding how to protect and prepare your body can help you stay safe on the court and avoid these painful setbacks.

Why Achilles Injuries Happen in Pickleball

The Achilles tendon, connecting your calf muscles to your heel bone, is responsible for pushing off the ground during movement. In pickleball, frequent changes in direction and explosive movements can overload the Achilles tendon. Without proper preparation and care, this can lead to irritation (tendonitis) or even a full rupture.

Aside from the Achilles, issues elsewhere in the body, such as poor hip or core strength, can result in extra stress on the foot and ankle. This can create a cascade of problems, extending the risk to areas like the elbow, potentially leading to a traditional “tennis elbow” condition. Ensuring that the entire body is in optimal shape is crucial for both performance and injury prevention.

How to Stay Safe on the Pickleball Court

1. Wake Up the Foot and Ankle

Before hitting the court, it’s essential to activate the muscles in your feet and ankles to enhance stability. This can be done with taking a traditional calf stretch and ensuring you add 3-dimensional movement to get all fibers of the muscles that go front to back, side to side, and twist and turn. Additionally, it’s a great way to engage the different joints of the foot in all different directions. We have a variety of videos available showing how to perform 3-dimensional stretches on our free resources section.

2. Sport-Specific Warm-Ups

Warming up your body with pickleball-specific movements can significantly reduce your risk of injury. A good warm-up routine should include dynamic stretches and quick step agility drills. Quick steps and movements mimic the movements you’ll perform on the court, preparing yoru body for the demands of the game. It is also important to do these in all 3 planes of motion (seek out our Pickleball Ankle Video for a great example!).

Spending just 5-10 minutes on a proper warm-up can help you perform better and reduce the risk of sudden injuries.

3. Ensure Proper Mobility and Flexibility

Limited mobility in the ankle or stiffness in the calf muscles can lead to increased stress on the Achilles tendon. If these warms ups are challenging or you note a lot of tightness in your calf following your time on the court, you may need some more focused work on mobility and flexibility.

• Calf stretches: Stand facing a wall with one leg behind, keeping the heel flat on the ground. Lean forward to feel a stretch in the calf. Use your opposite foot and hips to drive the movement in different planes of motion.
• Foam rolling: Use a foam roller on your calves and around your Achilles tendon to release tightness and improve tissue elasticity.

4. Wear Proper Shoes

The right footwear can make a significant difference in reducing injury risk. Pickleball-specific shoes or court shoes offer better lateral support and cushioning compared to running shoes, which are designed for straight-line movement. Look for shoes with:

• A firm heel counter for ankle stability
• Good arch support to reduce foot fatigue
• A sole that provides grip on court surfaces to prevent slipping

5. Use Your Entire Body

Pickleball requires quick reflexes and efficient movement patterns. Relying solely on your feet and legs can overwork your Achilles tendon. Focus on using your core and hips during gameplay:

• Engage the core: Activate your abdominal muscles while moving, helping to stabilize your spine and distribute force throughout your body.
• Load the hips: Bend your knees and hinge at the hips during lunges or when reaching for a shot. This reduces pressure on the ankles and allows your larger hip muscles to absorb the load.

When the hips and core aren’t effectively utilized, the strain on the ankle, Achilles, and even the elbow increases. Addressing these areas with strengthening exercises and mobility work will support a more balanced and powerful pickleball game.

We’re Here to Help

At New Life Physical Therapy, we specialize in helping pickleball players and athletes of all levels stay healthy and active. If you’re experiencing foot, ankle, or elbow pain—or want to ensure you’re taking the right steps to prevent injuries—contact us for a discovery visit. Give us a call at 608.742.9356 or email scheduling@newlifept.com. Our team is here to support you on and off the court, so you can keep playing the game you love!