Ankle hurts after pickleball? Recovering from a sprain
Last Edited
Jan 22 2025
Category
Instruction
There are a few different types of ankle sprain, but the most common for pickleball players is the lateral ankle sprain. This is caused when the ankle rolls or turns.
There are ligaments in the ankle that stabilize the joint and stop the ankle from moving further than it should. The most common set of ligaments to be stretched or damaged are the ones on the outside of the ankle.
When you roll the ankle, these ligaments stretch or, in the worst cases, can break.
Ankle Sprains can cause a large amount of pain, especially when placing weight on the ankle.
There can also be large amounts of swelling and bruising around the side of the foot and sometimes on top of the foot. This will also be accompanied by difficulty moving and walking due to the inflammation of the ankle. There can also be popping or clicking when you move your foot.
Can you play pickleball with a sprained ankle?
Let's say you have a sprain. Within the first 24-72 hours, you need to rest, ice, compress and elevate your ankle. This is a very important phase, and it can be painful, but you need to just allow it to happen if you want to strengthen your ankle for pickleball and achieve a full recovery.
In short: avoid stressing the ankle during this time.
The good news is that this injury is very well studied. After the first three days, you can work on small movements. The best way to do this is with very simple ankle movements.
There are 2 that you can do that will all help your recovery:
These involve pointing your toes and lifting your toes. Point your toes and then hold for 5 seconds. Lift your toes for 5 seconds and repeat 5 times. This needs to be done without pain.
The last thing that can be incredibly helpful is balance, when you’re able to walk again. Standing on the injured ankle while you watch TV can help you build up the fine control and stability in your ankle again.
Read next: Pickleball Injuries are Worse Than We Care to Admit
Ethan Taberham is the founder of Bounce Back Pickleball. Reach out to him at BounceBackTherapy@gmail.com for a consultation. If you have any questions or injuries you would like us to cover, please contact me. This post is educational only - if you are worried or injuries persist, contact your medical professional.