Don't Just Play – Play Smart: The Critical Role of Court Shoes in Pickleball and Tennis

As a sports medicine podiatrist, I see a lot of foot and ankle injuries. And as someone who spends a significant amount of time on the tennis courts, I can tell you firsthand that a surprising number of these injuries – especially in racquet sports – could be mitigated, if not entirely prevented, by one simple factor: wearing the right shoes.

It's tempting to just grab your running shoes, your cross-trainers, or even those trusty old sneakers when heading out for a casual game. After all, they're shoes, right? They cover your feet. But I'm here to tell you, from a sports medicine perspective and as a fellow player, that "just any shoe" simply won't cut it on the court.

The Dynamics of Racquet Sports: Why "Any Shoe" Fails

Think about the movements involved in pickleball and tennis:

• Lateral Explosions: You're constantly shuffling, cutting, and lunging sideways to reach shots.
• Sudden Stops and Starts: Rapid deceleration and acceleration are paramount for getting to the ball and recovering.
• Rotational Forces: Pivoting on your feet to hit forehands and backhands puts significant torque on your ankles and knees.
• Forward and Backward Sprints: Chasing down lobs or dropping shots requires quick bursts of speed in multiple directions.

Most athletic shoes are designed for specific activities. A running shoe, for example, is built for linear motion, emphasizing cushioning and forward propulsion. While comfortable for a jog, that same cushioning can be a liability on the court, making you less stable during lateral movements. For a deeper dive into the differences between running and court shoes, check out this YouTube video:  https://youtu.be/uekPA2jfbIQ

What Makes a Court Shoe Different (and Essential)?

Court shoes, whether for tennis or pickleball (and often interchangeable due to similar demands), are engineered with these unique movements in mind. Here's why they are non-negotiable for anyone serious about playing safely and effectively:

1. Enhanced Lateral Support: The most crucial differentiator. Court shoes feature reinforced uppers and stiffer sidewalls that cradle your foot, preventing excessive rolling during quick directional changes. This significantly reduces the risk of ankle sprains.
2. Durable Outsoles for Court Surfaces: Tennis and pickleball courts are abrasive. Court shoe outsoles are made from specialized rubber compounds designed to provide optimal grip without sticking, allowing for controlled slides and pivots. This also contributes to the shoe's longevity. Different court types (hard, clay, grass) may even have slightly varied outsole patterns for optimal performance.
3. Lower Profile for Stability: Compared to many running shoes, court shoes often have a lower stack height, bringing your foot closer to the ground. This lower center of gravity enhances stability during quick cuts and changes of direction.
4. Forefoot and Midfoot Support: Court shoes often incorporate specific technologies in the forefoot and midfoot to absorb impact from explosive pushes off and provide stability during powerful groundstrokes.
5. Targeted Cushioning: While not as plush as a running shoe, court shoes offer strategic cushioning in key areas to absorb impact from jumping and landing, without compromising responsiveness or stability.

The Risks of Wearing the Wrong Shoes

Ignoring the importance of court shoes can lead to a host of common injuries:

• Ankle Sprains: The most frequent culprit. Without adequate lateral support, your ankle is vulnerable to rolling outwards during quick lateral movements.
• Plantar Fasciitis: Repetitive impact and inadequate arch support can inflame the plantar fascia, causing heel pain.
• Achilles Tendinopathy: Strain on the Achilles tendon can result from sudden stops and starts without proper foot stabilization.
• Knee Pain: Improper foot mechanics due to unstable shoes can translate to increased stress on the knees, contributing to conditions like patellofemoral pain syndrome.
• Blisters and Calluses: Poorly fitting or inappropriate shoes can lead to friction and skin breakdown.

My Recommendation: Invest in Your Game (and Your Feet!)

As a sports medicine podiatrist and a tennis player, I cannot stress enough the importance of investing in a quality pair of court shoes. It's not just about comfort; it's about injury prevention, enhanced performance, and ultimately, a more enjoyable experience on the court.

Before your next match or casual hit, take a moment to consider what's on your feet. Schedule your appointment with Arya Foot & Ankle today! We offer convenient in-house X-ray and ultrasound services, and we're open during lunch hours, on Saturdays, and most weekdays to accommodate your busy schedule. Your ankles, knees, and feet will thank you for it. Play smart, play safe, and keep enjoying the game you love for years to come! 

Photo source: Pexels

Author

Dr. Shylaja Arya Dr. Arya is the owner of Arya Foot & Ankle, a podiatry practice that serves the greater Phoenix area with same day, Saturday, and lunch time appointments. She is a level 500 yoga instructor, tennis player, dog mom and shoe lover!