Lower body injuries are among the most common pickleball injuries players experience, regardless of skill level. The quick lateral movements, sudden stops, and dynamic pivots that pickleball demands place immense stress on your ankles, knees, and hips. Without proper mobility and strength, these areas become prone to pickleball injury.

Whenever we assess a player’s mobility and flexibility for pickleball, we always start from the ground up. This includes evaluating big toe flexion, foot alignment, ankle joint range, and the flexibility of the calf complex (plantaris, soleus, and gastrocnemius muscles).

We’ve found that many pickleball players suffer from restrictions in the ankle joints, calf muscles, and tibialis anterior (the muscle alongside the shin bone). These limitations shorten muscles, restrict movement, and contribute to the most common pickleball injuries, such as:

• Ankle sprains
• Achilles tendonitis
• Knee strain and overuse injuries

Most Common Pickleball Injuries

Why Ankle Mobility Matters to Prevent Pickleball Injuries

Poor ankle mobility is often a root cause of the most common pickleball injuries, especially in players who frequently lunge for shots or change direction quickly. When the ankle lacks mobility, the body compensates by shifting stress to other joints, such as the knees, hips, or lower back. This imbalance leads to discomfort, overuse, and eventual injuries.

Your body works as a connected system of stable and mobile joints:

• The ankle joint should provide mobility.
• The knee joint is designed for stability.
• The hips provide mobility, while the lower back remains stable.

If ankle mobility is limited, it disrupts this natural chain of movement, forcing other joints to absorb the load. Over time, this can lead to chronic pain and injuries.

How to Assess Your Ankle Mobility

Testing ankle mobility is simple and can reveal potential risks of the most common pickleball injuries:

Knee-to-Wall Test

1. Stand facing a wall with your toes close to the base.
2. Bend your knee toward the wall while keeping your heel on the ground.
3. Gradually move your foot back until your heel starts to lift.
4. Measure the distance from your big toe to the wall.

Results:

• Less than 7 cm: Poor mobility (increased injury risk)
• 7-12 cm: Acceptable mobility
• More than 12 cm: Good mobility

Test both ankles and look for any significant differences, as asymmetrical mobility can lead to imbalances that contribute to injuries.

Exercises to Prevent Pickleball Injuries

Here are effective exercises to improve ankle mobility and reduce the risk of the most common pickleball injuries:

A. Foam Roll the Calf Complex

Use a foam roller to release tight calf muscles, improving flexibility and reducing tension.

B. Calf Stretches (Straight and Bent Leg)

Stretch your calves with both a straight leg (targeting the gastrocnemius) and a bent leg (targeting the soleus). Incorporate different angles for a thorough stretch.

C1. Ankle Mobilization with Resistance Bands

• Wrap a resistance band around your ankle joint.
• Perform controlled knee-to-wall movements to mobilize the joint in multiple directions.

C2. Single-Leg Calf Raises

Strengthen your calf muscles unilaterally to prevent imbalances, which are a common cause of ankle and knee injuries.

Pickleball Injury Prevention Tips

1. Perform mobility and foam rolling exercises before playing pickleball to improve movement efficiency.
2. Include these exercises 2-3 times per week in your training routine.
3. Always warm up and cool down before and after matches to minimize injury risks.

By addressing ankle mobility issues, you’ll reduce your risk of experiencing the most common pickleball injuries while improving your overall performance on the court.

Take Action to Prevent Injuries

Most pickleball players overlook foundational issues like ankle mobility, limiting their potential and increasing injury risk. Don’t let that be you! Focus on mobility, strength, and flexibility to stay healthy and agile on the court.

If you want a complete program to prevent the most common pickleball injuries, check out our Pickleball Yoga, Mobility & Injury Prevention Program here 👇