Don’t let ankle sprains sideline your pickleball game!

Sevan — Fri, 29 May 2026 16:25:44 +0000

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.

The post Don’t let ankle sprains sideline your pickleball game! appeared first on Relieve Foot Pain & Leg Pain.

Why is arch support important?

BioPed Footcare — Wed, 27 Jul 2022 10:58:46 +0000

It’s the age-old debate: barefoot and natural, or supportive footwear. When you have pain in your feet, especially along your arch (pain may be sharp shooting pain or feel achy and sore) supporting your foot may be the solution.

What do we mean by arch support?

There are three arches in your feet. We predominantly focus on the MLA – medial longitudinal arch on the inside of the foot. There are two other arches that are important to discuss. You have the LLA – lateral longitudinal arch along the outside of the foot and the transverse arch across the front of the foot that supports the toes – more commonly referred to as the ball of the foot.

An orthotic or a properly fit shoe with built-in support can relieve the stress placed on these structures by allowing them to rest and offload the area, putting the pressure into other areas of the foot better suited to supporting weight-bearing positions.

When do you need support?

You may feel like you’re walking on a bruise or having sharp shooting pain along the ball of the foot. Callusing in that area may also indicate increased pressure that needs to be addressed. Most often these conditions at the ball of the foot are referred to as metatarsalgia unless a more specific condition is present such as a bunion or bunionette; a smaller bunion on the baby toe or the 5th toe.

In the MLA, there may be burning sensations, tightness, tingling, a deep ache or a stretching feeling; even heel pain can be a sign that the medial arch of the foot needs support. This particular condition called Plantar Fasciitis involves the tearing and recovery of the plantar fascia, a supportive structure that runs from the heel to the toes but is not meant to overstretch. At night when we rest, the fascial tissue heals in a shortened position, and upon weight bearing again is re-traumatized, causing pain and pulling at the heel.

The same may be happening on the outside edge of the foot; achiness and cramping are often found on the lateral side of the foot when more pressure is being placed in that area. A hypermobile foot may also cause strain on the lateral column as it struggles to stabilize the foot through the gait cycle.

Cramping in the feet at night can indicate that the muscles and structures of the feet are working overtime to support you while you’re up and about during the day and need help through support.

How can BioPed help you?

Our pedorthists at BioPed can help you decipher what the pain is telling you and assess the structures of the foot to optimize support and decrease pain throughout your day.

Orthopedic shoes may be the solution for you. Orthopedic shoes have specific features that make them more supportive than average footwear. Specific to arch support, they have more rigidity through the midfoot or surrounding the arch. Your foot is more controlled in the shoe and can’t collapse and move beyond the standard range of motion optimal to gait. But, don’t confuse rigidity with being hard, as orthopedic shoes also ensure proper cushioning for shock absorption and comfort.

For most people, if there is a pain in the arches of the feet, more than a supportive shoe is required. We carry many options of orthotics from over-the-counter, pre-made selections for minor pain in a typical foot, to custom orthotics that are tailored to your foot type, shape and condition to alleviate pain, off-load painful areas and support your arches of the foot in the exact places you need it. Everyone’s foot is different, and the same can be said for our arch support needs! Going custom means a unique approach to fit your foot with the best support possible while prioritizing comfort and getting you back to what you love.

The post Why is arch support important? appeared first on Relieve Foot Pain & Leg Pain.

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