Especially with the fast movements in pickleball, once you find the right shoe, stick with it—particularly if you're new to the sport.
Early on in your pickleball career, you may be zigging when you should be zagging and making sudden jolts for the ball. Choosing the right footwear—supportive, well-cushioned, and with enough toe space—helps reduce unnecessary strain on tendons, ligaments, and joints, allowing you to move more efficiently and play pain-free.
Here are some common conditions that are avoidable!
Bunion: Pickleball players who wear shoes that are too tight or have a narrow toe box can put excessive pressure on the big toe joint, forcing it out of alignment. This repetitive stress, especially during quick lateral movements and pivoting, can lead to bunion formation. Over time, the surrounding tendons and ligaments struggle to compensate for the misalignment, increasing discomfort and reducing mobility on the court.
Weak Arches: Without proper arch support, the constant starting, stopping, and lateral shuffling in pickleball can cause the foot’s arch to collapse or weaken over time. Shoes with inadequate support force the tendons and ligaments in the foot to work harder to maintain stability, leading to fatigue, pain, and even conditions like plantar fasciitis. Flat or worn-out shoes exacerbate the problem, making it difficult to push off effectively during play.
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- Tarsal Tunnel Syndrome: This occurs when excessive strain or repetitive movements compress the tibial nerve inside the tarsal tunnel near the ankle. In pickleball, frequent lunging, sudden stops, and improper foot positioning can inflame the surrounding tissue, putting pressure on the nerve. Shoes that are too tight around the midfoot can also contribute by restricting natural foot movement, further increasing the risk of nerve compression.
- Jammed Toes: Playing in shoes that don’t provide enough toe space increases the risk of toe injuries. When a player suddenly stops, pivots, or changes direction, toes can jam into the front of the shoe, causing pain, bruising, or even sprains. Repeated jamming can lead to stiffness and long-term discomfort, affecting balance and movement on the court. Wearing shoes with a roomy toe box and proper forefoot cushioning helps prevent this issue.
- Achilles Tendonitis: The constant push-off movements and explosive steps in pickleball put stress on the Achilles tendon. Shoes with insufficient heel support or improper cushioning can cause excessive strain, forcing the Achilles and surrounding ligaments to work harder to stabilize the foot. Over time, this leads to inflammation, tightness, and pain, making it harder to move fluidly during a match. Properly cushioned, well-fitted shoes with good heel support can help reduce the risk of Achilles injuries.