How to Prevent Plantar Fasciitis for Pickleball Players in Sarasota
By: Your Place Physical Therapy | Sarasota, FL

Pickleball is absolutely booming in Sarasota, and whether you’re smashing serves at Pompano, chasing dinks at Foxworthy, or playing under the lights at Lakewood Ranch High, we know how important staying healthy is to your game—and your enjoyment. But there’s one issue that can sneak up on you and sideline you fast: plantar fasciitis.

Plantar fasciitis is one of the most common injuries we see in the Sarasota pickleball community. It’s sneaky, stubborn, and incredibly painful if left unaddressed. Fortunately, it’s also very preventable.

At Your Place Physical Therapy, we specialize in keeping players like you healthy and on the court. So let’s talk about what plantar fasciitis is, why it’s so common in pickleball players, and how to keep it from ruining your game.

What Is Plantar Fasciitis?

The plantar fascia is a thick band of connective tissue that runs along the bottom of your foot, connecting your heel to your toes. It supports the arch of your foot and helps absorb shock as you move.

When this tissue becomes irritated—typically from overuse, tightness, or poor support—you’ll feel sharp, stabbing pain in the heel or arch, especially with your first few steps in the morning or after being off your feet for a while.

Common Signs of Plantar Fasciitis:

✔ Heel pain (especially first thing in the morning)
✔ Pain after prolonged standing or walking
✔ Tenderness in the arch of the foot
✔ Increased pain after playing pickleball

Why It Happens to Pickleball Players

Pickleball involves a lot of quick starts, stops, lunges, and direction changes—all on hard court surfaces. These repetitive movements, especially in unsupportive shoes or when you’re not properly warmed up, place a tremendous amount of stress on the plantar fascia.

Factors that increase your risk:

✔ Poor footwear with minimal support or cushioning
✔ Tight calves or Achilles tendons
✔ Weakness in the foot or hip muscles
✔ Playing multiple days in a row without recovery time

How to Prevent Plantar Fasciitis

1. Wear the Right Footwear

Your shoe game matters. Big time.

✔ Choose court shoes designed for lateral movement (not running shoes).
✔ Look for shoes with good arch support and heel cushioning.
✔ Replace worn-out shoes regularly (every 6 months for frequent players).
✔ Consider orthotic inserts if you have flat feet or high arches.

2. Strengthen & Mobilize Your Feet & Hips

Strong, flexible feet = resilient fascia. Strong hips = necessary support & stability.

Best Exercises:

💪 Toe scrunches with a towel
💪 Short foot exercises (aka foot doming) & Toe scrunches with a towel
💪 Gluteus maximus, gluteus medius, quadriceps & hamstring strengthening
💪 Calf raises and single-leg balance work
💪 Rolling your foot on a lacrosse ball or frozen water bottle

Do these a few times per week and you’ll thank yourself later.

3. Stretch Your Calves & Achilles

Tight calves increase the tension on the plantar fascia.

Best Stretches:

✔ Wall calf stretch (straight and bent knee versions)
✔ Downward dog pose
✔ Toe extension stretch (pulling toes back toward shin)

Hold each stretch for 20–30 seconds, and don’t forget to breathe.

4. Warm Up Before You Play

Don’t skip this!

✔ Light jog, ankle rolls, and dynamic lunges
✔ Short foot activations and calf pulses
✔ 5–10 minutes is all it takes to get your feet ready

⭐⭐⭐⭐⭐ Review from a Sarasota Pickleball Player

“I was dealing with sharp heel pain and thought I’d have to stop playing. Dr. Frank helped me figure out it was plantar fasciitis and got me on a treatment plan right away. After some highly informative and helpful sessions along with a customized exercise program, I was back on the court pain-free. Highly recommend them if you want to stay active and play your best!”

Keeping Sarasota Pickleball Players on the Court

At Your Place Physical Therapy, we’re passionate about helping you move better, feel better, and stay in the game—pain-free.

✔ Custom Full-Body Strength, Mobility & Alignment Assessments
✔ Dry Needling, Hands-On Treatment & Manual Therapy
✔ Strength Training & Home Exercise Plans
✔ Personalized Plans to Keep You Playing

📞 Call/Text (941) 304-5239 or visit www.yourplacept.com/contact to book your appointment today.

See you on the courts, Sarasota! 🏓👟