Foot Fixes for Pickleball: Keep Your Base Strong, Stable, and Pain-Free
Footwork begins with foot health, here’s how to get both
Joyce and I have had the pleasure of a few coaching sessions with pro pickleballer Taylor Garcia, and the one thing she’s drilled into our heads is “stable base”. When it comes to having a stable base, it’s all about your feet. They're the literal foundation of your game—and if they're weak, stiff, or overworked, everything above them suffers. From plantar fasciitis to arch fatigue to just plain soreness, foot issues are incredibly common in recreational players.
The good news? With the right care and a few smart exercises, you can build strong, pain-resistant feet that help you move better, longer, and with more control.
Here’s what you need to know about foot health for pickleball—and four simple exercises that can help.
Why Foot Health Matters
Your feet absorb every start, stop, lunge, and quick lateral move. That’s a lot of pressure—especially on hard court surfaces. And as we age, the small stabilizing muscles in the feet and ankles often weaken, leaving us vulnerable to rolled ankles, toe cramps, heel pain, and other low-level issues that can become chronic if ignored.
Healthy feet aren’t just about avoiding pain—they’re about playing better. Strong, flexible feet improve balance, agility, and reaction time. Think of it as upgrading your suspension system.
1. Toe Yoga
Builds strength and control through the forefoot
While seated or standing barefoot, try lifting just your big toes while keeping the others flat. Then switch: press the big toes down and lift the other four. It’s harder than it sounds—and great for waking up the tiny stabilizer muscles that help you grip the court and stay light on your feet. Do 2–3 sets of 10 reps on each foot.
2. Short Foot Exercise
Strengthens the arch and improves stability
While barefoot, try gently pulling the ball of your foot toward your heel without curling your toes. You’re trying to create a subtle “shortening” of the foot that activates your arch. Hold for 5 seconds, relax, and repeat 10 times per foot. This is especially helpful for players with flat feet or plantar fasciitis.
3. Heel Raises with Control
Strengthens the calves and foot musculature
Slow heel raises help not just your calves but also the intrinsic foot muscles. Stand on both feet, slowly rise onto your toes, hold for a second, and then lower back down with control. You can progress to one-legged versions for more challenge. Aim for 2–3 sets of 12.
4. Forward Lean Activation
Trains foot engagement and ankle stability
Stand barefoot with feet about hip-width apart. Keeping your body in a straight line, gently lean forward from the ankles (not the waist) until you feel your toes and arches activating to prevent you from tipping. Hold for 10–15 seconds, return to neutral, and repeat 5–8 times. It’s subtle—but it teaches your feet to react and stabilize.
Don’t Forget: Shoes and Recovery
All the exercises in the world won’t help if you’re wearing unsupportive, worn-out shoes. Make sure your pickleball shoes fit well, support your arch type, and are built for lateral movement—not running. After games, show your feet some love with a lacrosse ball massage, gentle stretching, and a few minutes barefoot on a soft surface like grass or carpet to keep them mobile and strong.
Bottom line: Better foot health isn’t complicated—it just takes a little intention. A few minutes a day can help you stay quick, stable, and ready to play.
