Stay on the Court, Not in Recovery

If you’ve spent any time on the pickleball courts in Sarasota (and let’s be honest—who hasn’t?), you’ve probably seen it happen: someone lunges for a shot, lands wrong, and suddenly they’re limping off the court with a rolled ankle.

Ankle sprains are one of the most common injuries in pickleball, especially for active adults who are competitive but may not be warming up or moving like they used to. The good news? Most ankle sprains are preventable—and you can stay in the game with just a few smart moves.

Here’s how to keep your ankles strong, stable, and sprain-free.

🦶 1. Strengthen the Muscles That Support the Ankle

Strong muscles mean more control. Weakness in your calves, feet, and hips makes it easier for the ankle to “give out” on quick changes in direction.

Try these:

• Heel Raises (3×15): Strengthens calves for push-off power
• Single Leg Balance (30 sec per leg): Forces your ankle and foot muscles to stabilize
• Resistance Band Ankle Eversions: Targets the outer ankle muscles (peroneals), which help prevent rolling

🏃‍♂️ 2. Train for Court-Specific Movements

Pickleball isn’t just walking in a straight line—it’s lateral cuts, quick pivots, and explosive starts. Your body needs to practice those movements in a controlled environment.

Add in:

• Lateral shuffles with control
• Quick step drills (like mini cone taps)
• Deceleration training (practice stopping cleanly after a sprint)

👟 3. Wear the Right Shoes for the Surface

Pickleball on a tennis court? Smooth soles are great. Playing on a gym floor? You’ll need more grip. Worn-out shoes with poor lateral support are a big ankle sprain risk.

✔️ Look for shoes with:

• A wide, stable base
• Lateral support
• Good tread for your playing surface

Rotate them regularly—if they’ve lost their grip, they’re putting you at risk.

🧊 4. Don’t Ignore “Minor” Rolls

We hear it all the time:

“Yeah, I rolled it a bit, but it’s fine now.”
Here’s the truth: Once you sprain an ankle, you’re more likely to do it again. That’s why proper rehab (even for a mild sprain) is crucial to restore strength, stability, and confidence.

If you’ve rolled your ankle—even once—you should get it assessed. That lingering “it’s fine” might be hiding deeper instability or movement imbalances.

📍5. Get a Movement Screen from a Specialist

At Your Place Physical Therapy, we work 1-on-1 with Sarasota’s active adults and pickleball players to identify movement issues before they turn into injuries. A custom evaluation can spot:

• Ankle stiffness
• Hip imbalances
• Poor landing mechanics
• Weak stabilizers

…and help you fix them before they sideline you.

🎯 Want to Stay Injury-Free This Season?

Whether you’ve had a few close calls or just want to stay one step ahead, we’re here to help you stay strong, agile, and pain-free on the court.

Reach out to us via call/text: (941) 304 – 5239
Email us at: admin@yourplacept.com
Contact us online at: yourplacept.com/contact

We hope to hear from you soon and we will see you on the courts!