By Dr. Jennifer M. Trendt
How can you prevent one of the most common injuries in America’s fastest-growing sport—and what do you do if it starts slowing you down?
Pickleball has quickly become one of the most popular ways to stay active, and for good reason. It’s fun, social, and accessible to a wide range of fitness levels. I see more and more patients discovering the sport—and many of them are playing several times a week.
But with that rise in popularity, I’m also seeing something else more frequently in the clinic: plantar fasciitis.
If you’ve ever experienced a sharp, stabbing pain in the bottom of your heel—especially with your first steps in the morning—you know how quickly it can take the enjoyment out of staying active.
The encouraging news is that plantar fasciitis is often preventable, and when it does develop, there are effective ways to support the body’s natural healing process.
Why Pickleball Players Are at Risk
The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, helping support your arch and absorb impact. Pickleball places repetitive stress on this tissue through quick lateral movements, sudden stops, and frequent push-offs.
Over time, especially without proper preparation or recovery, this can lead to small micro-tears in the tissue. That’s when irritation begins—and pain often follows.
Several common factors increase the risk:
- Sudden increases in playing time
• Tight calves or limited ankle mobility
• Worn-out or unsupportive footwear
• Playing on hard court surfaces
• Returning to activity too quickly after time off
Simple Ways to Help Prevent Plantar Fasciitis
The good news is that a few small habits can go a long way in keeping you on the court and out of pain.
Start with a warm-up.
Even five minutes of movement preparation—such as calf stretching, ankle mobility work, and light walking—can help prepare your body for play.
Strengthen your feet.
Your feet contain small stabilizing muscles that are often overlooked. Simple exercises like balancing on one leg or performing towel scrunches can improve strength and support.
Choose the right footwear.
Court-specific shoes provide the lateral stability and cushioning needed for pickleball’s quick movements.
Progress gradually.
If you’re new to the sport or increasing your playtime, build slowly. Sudden spikes in activity are one of the most common causes of injury.
What to Do If Heel Pain Starts
If you begin to notice heel pain, it’s important not to ignore it. Pushing through discomfort often leads to longer recovery times and more persistent symptoms.
Traditional approaches may include rest, stretching, ice, orthotics, or anti-inflammatory medications. While these can help manage symptoms, they don’t always address the underlying issue—tissue that hasn’t fully healed.
This is where newer, non-invasive options are changing how we approach recovery.
One such option is SoftWave therapy, which uses electrohydraulic shockwaves to stimulate blood flow and activate the body’s natural healing response. Rather than simply masking pain, the goal is to support the repair and regeneration of the affected tissue.
Many active adults are drawn to this approach because it requires no injections, no medications, and no downtime.
Staying Active Without Living With Pain
Pickleball is meant to keep you moving, connected, and enjoying life. Pain shouldn’t be the reason you step away from something you love.
If heel pain is beginning to limit your activity, it may be time to explore solutions that focus on healing—not just symptom relief.
At The Reset Room ~ A Chiropractic Studio, I offer complimentary consultations to help determine whether SoftWave therapy is an appropriate option for your condition. Sometimes a simple conversation and evaluation can provide clarity on the best next step.
Because the goal isn’t just getting out of pain.
It’s getting back to doing what you love. Because your body deserves a comeback.
