Game On: Reducing Your Risks on the Pickleball and Padel Courts

Pickleball and padel have seen a significant rise in popularity in recent years—and with good reason. In addition to being fast-paced and social, both sports offer a great cardio workout, improve agility, and keep you moving.

The right preparation can help you play stronger, longer—and avoid the injuries that could sideline you this spring and summer.

Tough on Your Feet

Both pickleball and padel demand quick reflexes and constant movement. Short sprints, sudden stops, and side-to-side motion put significant stress on your feet and ankles.

Common injuries include:

• Ankle sprains
• Achilles tendonitis
• Plantar fasciitis
• Stress injuries
• Toenail trauma

If the Shoe Fits

Court sports require stability in multiple directions – not just forward – so ditch your running shoes.

Look for shoes that:

• Are labeled specifically for tennis, pickleball, or padel
• Provide strong lateral support
• Have reinforced upper materials for side-to-side movement and a lower-profile sole for better balance
• Have a firm heel counter (the stiff, supportive structure built into the back of a shoe that wraps around your heel)
• Feature durable outsoles for court surfaces

Here is a fit tip: Aim for a thumb-width of space in the toe box, a snug midfoot, and no heel slipping. Replace shoes when tread wears down or cushioning feels compressed.

Simple Ways to Prevent Injury

Taking a few simple precautions before you step on the court can help you both prevent overuse injuries and enjoy the game over time.

Be sure to:

• Warm up with 5–10 minutes of light movement
• Stretch your calves and Achilles tendons
• Strengthen ankles with balance exercises
• Cross-train to reduce repetitive stress

Advantage: Preparation and Precaution

Pickleball and padel are excellent ways to stay active and preparing properly can help you avoid preventable injuries. I encourage all my patients to heed the warning signs – ongoing pain, swelling or instability in your foot or ankle – and see a podiatrist when they arise can also help reduce your time on the sidelines.

Dr. Michelle Castiello, MBA is a podiatrist at Scarsdale Medical Group/White Plains Hospital Physician Associates, seeing patients at 600 Mamaroneck Avenue in Harrison. To make an appointment, call 914-723-8100.

This story originally appeared on Health Matters, a White Plains Hospital publication.