Hello Pickleball Friends,

I’m Dr. Michael Oakson, D.C., The Pickleball Chiropractor.
Today, we’re diving into a condition that can seriously impact your game if left unchecked: plantar fasciitis.

---

What Is Plantar Fasciitis?

Plantar fasciitis is an inflammation of the plantar fascia — a thick band of connective tissue running from your heel to your toes.
Think of it like a spring supporting your arch — when irritated, it can make walking, running, or jumping painful.

In simpler terms: it’s heel and arch pain caused by stress on the tissue along the bottom of your foot.
Pickleball players are especially prone because of the quick lateral movements, explosive stops, and forward/backward lunges we do on the court.

---

Symptoms You Might Notice

You may have plantar fasciitis if you experience:

• Sharp heel pain, especially with your first steps in the morning

• Tenderness along the arch or heel after practice

• Pain that worsens after, not during, activity

• Tightness in foot or calf muscles

⚠️ Always consult your healthcare provider before beginning any treatment or exercise.

---

3 Practical Ways to Manage Pain

Soft Tissue Release

• Roll the bottom of your foot over a lacrosse ball or tennis ball for 1–2 minutes per foot, several times per day.

• Helps break up fascial adhesions and relieve tension.

Strengthening Exercise

• Towel scrunches: place a towel on the floor, pull it toward you using your toes.

• 2–3 sets of 10–15 reps per foot, several times per week.

• Strengthens intrinsic foot muscles and improves arch support.

Footwear & Support

• Wear high-quality athletic shoes with firm heel support and proper arch structure.

• Consider orthotic insoles designed for plantar fasciitis.

• Proper shoes distribute force across the foot, reducing stress on the plantar fascia during explosive lateral movements.

---

Prevention Tips for Pickleball Players

Since pickleball involves short, rapid bursts of movement, a proper warm-up and cool-down routine is essential.

---

Warm-Up Exercises (Before Play)

Toe & Heel Walks

• Walk forward on toes 20 feet, back on heels 20 feet — 2 rounds.

Calf Raises

• Stand on toes, slowly raise, pause 2 seconds, lower down.

• 15 reps × 3 sets per leg.

Ankle Circles & Alphabet

• Lift foot, rotate ankle 10 circles each direction, “draw” alphabet in air.

• 1–2 sets per ankle.

Lateral Band Walks

• Resistance band around thighs, slight squat, step side-to-side 10–15 feet each direction.

• 2–3 rounds.

Frequency: Before every practice or match (~5–10 min).

---

Cool-Down & Stretching (After Play)

Plantar Fascia Roll

• Roll foot over lacrosse or tennis ball 1–2 minutes per foot.

Standing Calf Stretch

• Gastrocnemius: back leg straight, lean forward, hold 30s × 2 per leg.

• Soleus: back leg slightly bent, lean forward, hold 30s × 2 per leg.

Towel Stretch

• Sit, loop towel around ball of foot, pull toes toward you, hold 30s × 2 per foot.

Ankle Mobility

• Point toes forward, flex back, repeat 10 reps per foot, 2 sets.

Frequency: After every practice or match.

---

Extra Prevention Tips

• Rotate shoes every 6–12 months.

• Replace worn shoes promptly.

• Avoid sudden spikes in intensity — gradually increase play time.

• Address early heel or arch discomfort immediately with stretching, massage, and light strengthening.

---

Remember, your feet are the foundation for speed, agility, and explosive movement on the court.
Taking care of them now keeps you pain-free and performing at your best.

---

See you on the court!

Dr. Michael Oakson, D.C.
The Pickleball Chiropractor