Pickleball is one of those sports that can be played by the young and the old, it is easy to learn and is a great way to stay active. However, like any activity that involves quick starts, stops and quick direction changes, it comes with some risks. Ankle sprains are one of the most common injuries because of the constant pivoting and quick motions. The good news is that ankle sprains don’t have to sideline you. With the right approach, you can recover, reduce the risk or re-injury and keep doing more of what you love- Pickleball!
Pickleball is considered low impact, but the lower extremities are working hard. Sudden side to side movements, reaching for a shot, or stepping awkwardly can all cause the ankle to roll leading to a sprain. Some contributing factors like:
- Previous ankle injuries.
- Improper footwear, that do not provide support.
- Weakness or instability in the ankles.
- Poor foot mechanics that affect balance and alignment.
What to do Immediately After the Sprain
If you think you have sprained your ankle, never play through the pain. This can lead to longer recovery time and recurring issues, which can sideline you down the road. There are a few things you can do to help get back to the game sooner:
- Rest and ice the ankle to reduce the swelling.
- Mild compression and elevation help to reduce swelling.
- Gradual return to activity.
- Strength and balance exercises to help improve the support and stability.
- Mobility exercises to restore the proper range of motion to help you move more naturally.
Returning to the game is not just about waiting for the pain to go away, but about restoring the strength, mobility and confidence in your ankle.
The Role of Proper Support
Proper footwear matters more than many people think. Pickleball court shoes provide lateral support and have a stable base to reduce the risk of sprained ankles. Ankle braces can offer stability during the activity, especially in the early return to the game. Custom orthotics can help address any mechanical issues and help to improve alignment controlling the forces that move through the lower extremities. A BioPed clinician can assess your specific need and help determine whether these options are appropriate for you.
Preventing Future Strains
Once you have sprained your ankle, the risk of spraining it again increases, but here are some helpful tips to help prevent you from re-spraining your ankle.
- Warm up before playing.
- Keep up with the strength and balance training exercises.
- Replace worn out shoes, and wear properly fitted court shoes.
- Pay attention to your body, if it is telling you to rest, do so.
An ankle sprain can feel like a huge setback, but it does not have to keep you sidelined forever. With the right mix of strength training and support you can get back to doing more of what you love. If you are dealing with an ankle injury or what advice contact a BioPed clinician, they are here to help guide you every step of the way.
