Achilles Tendinopathy, Foot Pain, and Pickleball: How to Recover and Stay in the Game

If you’ve been playing pickleball for any length of time, chances are you—or someone you play with—has dealt with Achilles pain, plantar fasciitis, or foot and ankle soreness that just won’t go away.

You're not alone.

As a physical therapist and lifelong athlete, I’ve experienced these injuries myself—and I’ve helped countless players recover from them and return to the court stronger than before.

In this blog, I’m breaking down:

• What Achilles tendinopathy really is (and how it's different from tendonitis)

• Why foot and ankle injuries are so common in pickleball

• What you can do to recover smarter and play pain-free

• My top treatment tools and home strategies to rebuild from the ground up

Let’s get into it. 👇

The Rise of Achilles and Foot Injuries in Pickleball

Pickleball is fast, dynamic, and addictively fun—but it’s also demanding on the lower legs. I’ve seen more and more players struggling with:

• Achilles tendinopathy

• Plantar fasciitis

• Lateral foot pain at the 5th metatarsal

• Tibialis posterior dysfunction

Many of these injuries start off mild, but when you’re hooked on the game (like I am!), it’s easy to ignore early warning signs and just play through the pain.

Unfortunately, that’s when things can escalate—from a minor irritation to a chronic injury.

Tendonitis vs. Tendinosis vs. Tendinopathy: What's the Difference?

Let’s clear up the terminology:

• Tendonitis is the acute, inflammatory phase right after an injury. This might last 5–7 days, with pain, swelling, and tenderness.

• Tendinosis refers to the chronic stage—after 4+ weeks—where the tendon becomes thickened and scarred. It’s often stiff, weak, and painful.

• Tendinopathy is the umbrella term that includes both stages and covers the degenerative process of the tendon.

You may also hear about tenosynovitis—an inflammation of the sheath that surrounds the tendon. This is often extremely painful and can lead to further problems if untreated.

So, if your “tendonitis” has been lingering for weeks or months, it’s likely not just inflammation—it’s tendinopathy. And it needs a smarter approach to heal.

Why Pickleball Players Are at Risk

Pickleball requires constant lateral movement, quick stops, and explosive bursts. That means your Achilles tendon, foot stabilizers, and intrinsic foot muscles are constantly under load.

Here’s what I often see in players:

• Overuse without adequate recovery

• Wearing ultra-cushioned shoes that weaken foot muscles

• Limited control of pronation/supination mechanics

• Poor mobility in the big toe (hallux extension), which compromises arch support

These issues, especially when combined, put the foot and ankle in a vulnerable position—and can lead to recurring injuries if not addressed.

How I Treat Achilles and Foot Injuries (Yes, Even My Own)

As both a PT and a player, I treat myself like I treat my clients—with proven tools and techniques that work.

Here’s what that looks like:

1. Instrument-Assisted Soft Tissue Mobilization (IASTM)

I use what some call “pizza cutters” or “butter knives”—my tools for breaking up thickened scar tissue and helping the tendon regain flexibility and function.

2. Gradual, Targeted Loading

Once we reduce pain and improve tissue pliability, we begin progressive resistance training:

• Seated and standing calf raises

• Exercises to strengthen the tibialis posterior (key for arch support)

• Intrinsic foot muscle activation using yoga blocks and balance pads

The goal is to rebuild capacity and confidence in your body—so you can move without fear of re-injury.

Why Barefoot Training Changed My Game

I used to wear the most cushioned shoes I could find. It felt good… until it didn’t.

Over time, I noticed my arches collapsing, my feet weakening, and my symptoms getting worse.

Now, I’m integrating more barefoot walking (indoors) and focused foot training into my own routine. It’s helped:

• Strengthen my foot muscles

• Improve control over pronation/supination

• Increase my awareness of foot mechanics during play

Start small—just a few minutes a day on safe surfaces—and see how your feet respond.

Rehab Tools I Recommend for Pickleball Players

Here are a few of my go-to tools and strategies to help recover from (and prevent) lower leg injuries:

✅ Balance pads – Great for foot control, proprioception, and ankle stability

✅ Yoga blocks – Perfect for gripping and training toe strength

✅ Axis boards – Helps retrain pronation/supination in both forefoot and rearfoot

✅ Mini trampoline (rebounder) – Low-impact way to train foot/ankle with less joint stress

✅ Cold tub or pool therapy – Excellent for de-loading, increasing circulation, and reducing pain

✅ Manual stretching – Especially for the calf, Achilles, and plantar fascia

You don’t need fancy equipment. You just need consistency, awareness, and a plan that fits your needs.

Don’t Ignore the Chain Reaction

Foot pain doesn’t stay in the foot. When your big toe can’t extend properly, it affects your arch… which affects your ankle… your knee… your hip… and even your lower back.

Treating the foot means treating the whole chain—from the ground up.

If you’re only focusing on where it hurts, you’re missing the bigger picture.

You Can Recover—And Play Even Better

If you're dealing with Achilles tendon pain, plantar fasciitis, or any kind of foot injury from pickleball, you don’t have to give up the game you love.

With the right recovery approach, smart loading, and consistent rehab, you can:

• Rebuild strength and mobility

• Prevent reinjury

• Play confidently, pain-free

I'm here to help you tune up your most important piece of equipment—your body—so you can keep enjoying every point, rally, and game.

Ready to Take the Next Step?

I work with pickleball players here in North Orlando, helping you move better, feel better, and play your best. Whether you need recovery support, injury rehab, or a personalized movement plan, I’m here to help.

🎥 Watch the full YouTube video here

Bonus Tip: Don’t Skip the Warm-Up and Cool-Down

Your rehab starts before and after your matches, too. If you haven’t yet, check out my last blog post for simple, effective warm-up and cool-down tips to keep your body pain-free and ready for play: