Before diving into practicing the rapid volleys and quick footwork that pickleball demands, stretching your feet will make a significant impact on your performance and resilience on the court. The feet, often overlooked in pre-game preparations, are the foundation of all your movements in pickleball, bearing the brunt of quick starts, stops, and direction changes.
Stretched and flexible feet can enhance your agility and speed on the court and significantly reduce the risk of injuries, such as plantar fasciitis, ankle sprains, and stress fractures. Given the stop-and-go nature of pickleball and the variety of surfaces it’s played on, from hard courts to grass, ensuring your feet are well-prepared can give you an edge over your competition while helping prevent injury.
The ATI Physical Therapy-approved toe stretch and heel sit exercises are particularly beneficial for pickleball players, targeting key areas of the foot that are crucial for effective play. By focusing on these stretches, players can improve the flexibility of their toes and the strength of their heels and arches, promoting better balance, more powerful pushes, and quicker movements.Â
These stretches also help to alleviate stiffness and increase blood flow to the feet, warming them up for the demands of the game. Incorporating these simple and effective exercises into your pre-game routine can lead to noticeable improvements on the court, making each step, pivot, and jump more efficient and less prone to injury.
Toe Stretch
The Toe Stretch enhances flexibility in the feet and toes, which is crucial for quick directional changes and sprints on the court. Improved flexibility in this area aids in preventing common foot injuries among pickleball players, such as plantar fasciitis. Additionally, this exercise promotes better balance, enabling more effective volleys and net play.
How to Perform
- Starting Position: Begin by standing with your toes on the ground and your heels elevated.
- Movement: Slowly sit back on your heels while keeping your spine in a neutral position. Your toes should remain planted against the ground, providing a stretch to the underside of your feet and toes.
- Duration: Hold this position for 30 seconds, performing 2 sets daily, 3 times a week.
Tips and Regressions
For Knee Pain: Place a pillow or foam pad under your knees or over your feet for additional support. Ensure you only sit back as far as comfortably possible, avoiding any pain.
Focus: Keep your spine neutral and breathe deeply throughout the exercise. Concentrate on the stretch in your toes and the sole of your foot.
Heel Sit
The Heel Sit stretches and strengthens the muscles in the shins and feet, areas that are particularly susceptible to overuse injuries in sports like pickleball. By improving flexibility and strength in these regions, players can enjoy increased mobility and a reduced risk of injuries such as shin splints and stress fractures. This exercise also aids in developing a stable stance for powerful shots and serves.
How to Perform
- Starting Position: Sit with the tops of your feet flat against the ground, knees bent.
- Movement: Gently sit back on your heels, ensuring your spine remains neutral. The stretch should be felt along your shin and the top of your feet.
- Duration: Maintain this position for 30 seconds, completing 2 sets daily, 3 times a week.
Tips and Regressions
For Knee Pain: Similar to the Toe Stretch, utilize a pillow or foam pad for knee support. Adjust your sitting position to avoid discomfort.
Focus: Ensure your spine remains neutral throughout the exercise. The focus should be on the stretch in the shins and feet, enhancing flexibility and reducing the risk of shin splints.
Both the Toe Stretch and Heel Sit are vital exercises for preparing the body for pickleball. They specifically target the flexibility and strength of the feet and lower legs, enhancing performance and reducing the risk of injury.
These exercises will enhance your regular training routine and improve your movement on the court, allowing you play at your best while minimizing the chance of injuries. Remember, the key to effective training is consistency and listening to your body, making adjustments as needed to accommodate any discomfort or pain.
About Our Sponsor
ATI Physical Therapy – Helping You Get Back To Your Best
Embrace pain-free pickleball with the help of our friends at ATI Physical Therapy. ​They are industry leaders who have helped over 3 million patients improve their physical strength, reduce pain, and prevent future injuries.
Whether it’s returning to the pickleball court or improving your skills through consistent physical therapy, ATI will guide you through a specialized treatment plan. With over 900 convenient locations, including telehealth options, we couldn’t think of a better pickleball partner!
Click here to find an ATI Physical Therapy clinic near you!
