A Physical Therapist's Guide on How to Manage and Prevent Common Ankle Injuries in Pickleball. This workshop will be covering the most common ankle/foot related injuries sustained while playing pickleball. We will be covering the most common causes and symptoms of these injuries as well as delving into the treatment and of prevention of these injuries. We will also be giving example warm-ups and a strength and mobility program designed for the pickleball enthusiast.
Link to the full workshop video is HERE!
Common Ankle Injuries:
Calf Strain/Pulled Calf
Causes
Overstretching/overusing the calf muscles
Sudden stop-and-go movements
Not warming up properly before exercise
Wearing improper footwear during activities
Faulty lower extremity mechanics
Symptoms
Pain in the back of the lower leg
Swelling and redness
Difficulty moving the leg and decreased mobility
Bruising (in severe cases)
Treatment
RICE (Rest, Ice, Compression, Elevation)
Over-the-counter pain medications
Wrapping or compression bandages
Physical therapy
Surgery (for complete muscle tears)
Prevention
Proper warm-up and stretching before exercise
Wearing appropriate footwear for activities
Gradually increasing intensity of exercise
Maintaining calf flexibility and strength
Staying hydrated
Ankle sprains
Causes
Quick lateral movements
Landing awkwardly after a jump
Playing on uneven surfaces (outdoor courts > indoor courts)
Faulty lower extremity mechanics
Symptoms
Pain, swelling, bruising
Difficulty bearing weight
Limited range of motion
Treatment
Ankle bracing or taping
Strengthening foot/ankle
Strengthening hip/knee for stabilization
Prevention
Proper warmup and stretching
Strengthening of lower extremity
Wearing proper court shoes with good lateral support
Achilles tendinitis/tear/rupture
Causes
Overuse from repetitive jumping/pushing off
Tight calf muscles
Faulty lower extremity mechanics
Symptoms
Pain and stiffness in the Achilles tendon
Swelling, bruising (in case of rupture)
Treatment
RICE (rest, ice, compression, elevation)
Immobilization or surgery (in case of severe tear or full rupture)
Physical therapy for stretching and strengthening
Prevention
Proper warmup and stretching (pre and post playing)
Calf/ankle strengthening
Gradually increasing activity level (don’t just jump in)
Plantar fasciitis
Causes
Overuse from repetitive jumping/running
Tight calf muscles
Improper footwear
Faulty lower extremity mechanics
Symptoms
Pain in the heel or arch of the foot
Worse with first steps in the morning or after longer periods of rest
Treatment
Stretching
Strengthening
Addressing mechanics
Night splints in some cases
Orthotics/proper footwear
Prevention
Proper warmup and stretching
Strengthening lower extremity
Proper footwear with good arch support
What constitutes a proper warmup?
Not just getting your body moving
You should break a sweat – this means are muscles are increasing in temperature
You want to do similar movements that you will be doing in your activity, but you want to reduce the force – think of gradually increasing the intensity to allow your muscles/joints to get used to the movement so they are ready to go when you need them
Static stretching is not optimal for a warm-up alone – remember we want to increase the temperature of your muscles!
Sample warm up can be found below
Strengthening and mobility exercises can be found below
Comments