Ever had that nagging pain in your heel that just won’t quit? You might be dealing with an Achilles tendon injury. It’s a common issue among pickleball players, especially those who transition from less intense activities to full-blown pickleball sessions.
Let’s break it down and share some real tips from fellow players who’ve been there.
What is the Achilles Tendon?
The Achilles tendon is that crucial connector between your calf muscles and your heel bone. It plays a significant role in all those quick pivots, jumps, and sprints on the pickleball court.
Common injuries include Achilles tendonitis, which is inflammation caused by overuse, and Achilles tendinopathy, a more chronic condition involving tendon degeneration.
4 Common Causes of Achilles Tendon Injuries in Pickleball
1. Overuse
Going from minimal exercise to several hours of intense pickleball can overload your tendons.
Your body needs time to build up strength and endurance. Playing too much too soon without proper conditioning often leads to injuries.
2. Poor Footwear
Wearing the wrong shoes or those with inadequate support can strain your Achilles tendon. Make sure to use court-specific shoes with good cushioning and support to protect your feet and tendons.
Check out our guide on how to select the best shoes for pickleball!
3. Sudden Increases in Activity
Quickly ramping up your playtime or intensity without gradual progression puts a lot of stress on your Achilles.
Your body needs a gradual increase in activity to adapt and strengthen safely.
4. Lack of Warm-Up
Skipping a proper warm-up can leave your muscles and tendons unprepared for the demands of the game. Always incorporate dynamic stretches and light exercises to get your body ready for action.
Recognizing the Signs of Achilles Tendon Injuries
Let’s get real about how to spot Achilles tendon injuries before they sideline you. Here are some telltale signs to watch out for:
- Persistent Heel Pain: If you’re feeling a nagging pain and stiffness around your heel, especially after playing, it’s a red flag.
- Swelling and Tenderness: Notice any swelling or tenderness around your Achilles? That’s your body telling you something’s not right.
- Flexibility Issues: Struggling to flex your foot or stand on your tiptoes? That’s a sign your Achilles might be in trouble.
- Audible Pop or Snap: Heard a pop or snap during play? That’s serious and could indicate a rupture. Seek medical attention immediately.
Keep an eye on these symptoms, and don’t ignore them. Catching an Achilles injury early can save you from a lot of pain and downtime.
What Do Experts Recommend for Achilles Tendon Injuries?
Dealing with an Achilles tendon injury can be tough, but expert advice can help you bounce back. Here’s what the pros suggest:
- Rest and Activity Modification: Take a break from intense activities to let your tendon heal. Gradually reintroduce movement based on your pain levels.
- Ice Therapy: Apply ice packs to the affected area for 15-20 minutes several times a day to reduce inflammation and pain.
- Compression and Elevation: Use compression bandages and keep your leg elevated to minimize swelling.
- Shoe Heel Lifts: Wear shoes with good support and consider adding heel lifts to reduce stress on your Achilles.
- Physical Therapy: Engage in physical therapy to strengthen the tendon and improve flexibility. Eccentric exercises, where you slowly lower your heel below the level of a step, are particularly beneficial.
- Anti-Inflammatory Medications: Use over-the-counter pain relievers like ibuprofen to help manage pain and reduce inflammation.
- Consult a Specialist: If the pain persists, consult a sports medicine specialist or a physical therapist for a personalized recovery plan.
Don’t miss our article on the 4 essential warm-ups to prevent Achilles tendinopathy!
How Long Does a Pickleball Tendon Injury Last?
It really depends on the severity of the injury and how you manage your recovery.
For mild cases, like a bit of tendonitis, you might be back on the court in a few weeks with proper rest and care. We’re talking about 2-4 weeks if you’re diligent about icing, stretching, and gradually returning to play.
If it’s a more moderate injury, expect around 4-8 weeks of recovery time. This includes some physical therapy, consistent stretching, and strength exercises to get back to full strength.
For severe cases, like a partial tear or tendinopathy, it could take several months to fully recover. We’re looking at 3-6 months, and maybe even longer if you need more intensive rehab or, in rare cases, surgery.
How Pickleball Players Heal Achilles Injuries
We asked for some tried-and-true tips from your fellow players on what helped them get back on the court:
- Consistent Stretching: “I took nearly a month off from playing to concentrate on stretching and using Orange inserts. Now, regular stretching is key to keeping everything in check.”
- Calf Raises and Balance Work: “I focused on doing a bunch of calf raises—both with both feet and just one at a time. Balance exercises made a huge difference too. You can find some great videos online that show how to use a foam block or practice single-leg balancing while reaching out with the other foot to different marks on the floor.”
- Proper Footwear: “Ensure your shoes aren’t overly worn out. It’s worth investing in quality court shoes and considering premium insoles like Currex RunPro or AcePro. They really make a difference!”
- Dynamic Warm-Ups: “Dynamic warm-ups have been a total game-changer for me. I dedicate 10-15 minutes to warming up before playing, making sure to gradually increase my movements.”
- Icing After Play: “Icing for 20 minutes after each game really helped reduce my discomfort. Just apply ice packs to your Achilles and lower calves, and you’ll feel a noticeable difference.”
- Gradual Load Increase: “Keep moving, but do it gradually. Build up your Achilles strength at a pace that feels right for you. And don’t forget to do some static stretching after your game—it really helps!”
- Foam Rolling: “Rolling out my Achilles, calves, and hamstrings with a foam roller has been a lifesaver for morning soreness. It feels fantastic and really helps keep the pain away.”
- Heel Lifts and Elevated Shoes: “While recovering, I switched to shoes with an elevated heel and added heel lifts. This setup really helped reduce tendon stretching and eased the pain.”
Remember, everyone’s body is different, so what works for one person might not work for another.
The key is to listen to your body and find the combination of treatments that works best for you. Stay safe and keep playing smart!
How to Increase Activity Safely?
☝️Start Slowly: Begin by playing pickleball 2-3 times a week for 30-45 minutes per session.
☝️Increase Gradually: Add about 5-10 minutes to each session every week.
☝️Alternate Intensity Levels: Mix high-intensity days with lower-intensity recovery days. Play intensely one day, and then have a lighter session the next time you play.
☝️Incorporate Rest Days: Ensure you have at least one or two rest days each week to give your body time to recover and prevent overuse injuries.
Happy playing!
