You may have noticed more talk about ankle injuries lately if you’re a pickleball enthusiast. As pickleball’s popularity has skyrocketed, so have the number of injuries, especially to the foot and ankle. Let’s look into what’s happening and how to keep your ankles safe while enjoying the game.
What’s Behind the Spike in Ankle Injuries?
A recent study shows a sharp rise in foot and ankle injuries among pickleball players. The data revealed a 6.5-fold increase in injuries from 2019 to 2023. Most of these injuries happen to players around the age of 58, and men seem to be at a slightly higher risk.
The most common injury is Achilles tendon rupture, which makes up about 39% of the cases. Other injuries include plantar fasciitis, stress fractures, and ankle sprains. These numbers highlight the need to better understand why these injuries are happening and how they can be prevented.
Who’s Getting Hurt?
While pickleball is enjoyed by all ages, it appears that older players, especially men, are more likely to suffer from foot and ankle injuries. The average age of injured players is 58, and more than half of those injured are men. Achilles tendon ruptures are particularly common, and these injuries can take a long time to recover from.
Knowing that older players may be at higher risk is important when thinking about prevention strategies.
What Injuries Are Most Common?
The majority of injuries in pickleball affect the Achilles tendon, but that’s not the only area of concern. Other common issues include plantar fasciitis, which causes pain in the heel, stress fractures in the bones of the foot, and ankle sprains. Each of these injuries can keep you off the court for weeks or even months.
Being aware of these common injuries is key to preventing them, as many are avoidable with the right preparation and care.
Why Are Injuries on the Rise?
It’s not just the growing number of players that’s leading to more injuries. The intensity of the game, particularly the quick lateral movements, and sudden stops, puts a lot of strain on the feet and ankles. Without proper warm-up, conditioning, or suitable footwear, these movements can lead to injury.
The data shows that these injuries have significantly increased over the past few years, especially in older players. This means now, more than ever, players need to be proactive about injury prevention.
How Can You Protect Yourself?
The good news is that there are several steps you can take to reduce your risk of injury on the pickleball court:
- Warm Up Properly: Take the time to do a thorough warm-up before playing. Stretching and light cardio can help get your muscles and tendons ready for the game.
- Wear the Right Shoes: Invest in shoes designed for court sports that offer good support and shock absorption. Proper footwear can make a big difference in preventing injuries.
- Strengthen Your Ankles: Simple exercises to strengthen the muscles around your ankles can reduce your risk of injury. Conditioning exercises that focus on balance and stability are particularly helpful.
- Rest and Recover: Don’t push through pain. If you feel any discomfort in your feet or ankles, it’s important to rest and seek medical advice if necessary.
- Get Educated: Learn about the proper techniques for playing pickleball, including how to move safely on the court. Avoid overextending or twisting your ankles in unnatural ways.
So I Ruptured my Achilles’ Tendon, Now What?
Achilles tendon ruptures are a very common injury. There is debate as to how they should be treated, whether this is with a nonsurgical versus surgical approach. The decision between a more conservative versus surgical approach should be individualized to the specific patient Accounting for multiple factors including age, baseline activity level, and any underlying medical conditions.
Since most patients who participate in pickleball who have sustained an Achilles tendon rupture are older, in most cases a nonsurgical approach will typically be recommended.
If surgery is decided on, a more minimally invasive approach can be considered. With this particular approach, the size of the incision is smaller which leads to a lesser risk of healing issues and infection. Also, because the surgical site heals faster, rehab can generally be instituted much faster postoperatively.
Ultimately, these are very complex injuries and the choice for surgical intervention should be based on a thorough discussion of a benefit-to-risk ratio of surgery for the individual. Additionally, baseline activities and future goals should be considered as well.
Takeaway: Keep Playing, Stay Safe
Ankle injuries are on the rise among pickleball players, but with the right precautions, they don’t have to sideline you. By warming up properly, wearing supportive shoes, strengthening your ankles, and paying attention to your body, you can keep yourself safe on the court. Pickleball is a great way to stay active—let’s keep it that way by preventing injuries and staying informed.