Pickleball is taking the nation by storm. In fact, it’s now the fastest-growing sport in the United States, drawing millions of new players every year. At the same time, walking remains one of the most recommended and accessible forms of exercise for people of all ages. Both activities offer tremendous benefits for cardiovascular health, balance, joint mobility, and mental clarity — especially for adults over 40 looking to stay active without high-impact strain.
But for all the good these activities can do, they also come with a downside: foot pain. If you're noticing soreness, aching arches, or sharp heel pain after your morning walk or weekend pickleball match, you're not alone. These symptoms are often a sign of overuse or underlying foot conditions that can worsen over time if left untreated.
Let’s take a closer look at why these popular activities can lead to pain, the most common injuries associated with them, and how to treat — and prevent — these issues so you can keep enjoying the hobbies you love.
Why Do Pickleball and Walking Cause Foot Pain?
Although both walking and pickleball are considered low-to-moderate impact exercises, they involve repetitive loading of the feet, often on hard surfaces like asphalt or indoor courts. Unlike running, where the foot motion is fairly linear, pickleball requires frequent starts, stops, and side-to-side movements — all of which put a high demand on the ligaments, tendons, and joints of the feet and ankles.
Walking long distances without proper support, particularly on flat or unsupportive shoes, can also place chronic strain on the arches and heels, especially for individuals with flat feet, high arches, or underlying structural issues.
Over time, these forces can lead to inflammation, micro-injuries, or even bone stress fractures.
Common Foot Problems Caused by Walking and Pickleball
1. Plantar Fasciitis
One of the most frequent causes of heel pain in walkers and recreational athletes, plantar fasciitis involves inflammation of the thick band of tissue (the plantar fascia) that runs along the bottom of your foot. This condition causes:
- Stabbing heel pain, especially first thing in the morning
- Discomfort after periods of rest or prolonged activity
- Pain that may worsen with walking or standing
2. Achilles Tendinitis
The Achilles tendon connects your calf muscle to your heel bone, and it’s particularly vulnerable in pickleball due to quick starts and sudden directional changes. Common symptoms include:
- Pain or stiffness behind the heel
- Swelling and tenderness along the back of the ankle
- Pain that worsens with activity, especially after rest
3. Bunions and Neuromas
Tight footwear, repetitive stress, and poor biomechanics can worsen bunions (a misaligned big toe joint) or lead to Morton’s neuroma (a pinched nerve between the toes). These conditions can cause:
- Burning, tingling, or numbness in the forefoot
- Pain in the ball of the foot during or after play
- Worsening discomfort in narrow or unsupportive shoes
4. Stress Fractures
Unlike traumatic fractures, stress fractures are tiny cracks in the bone caused by overuse. They’re common in the metatarsals (bones in the midfoot) and typically present with:
- Localized pain that worsens with weight-bearing
- Swelling and tenderness in a specific area
- Pain that improves with rest but returns quickly with activity
5. Posterior Tibial Tendon Dysfunction (PTTD)
Often overlooked, PTTD is a progressive condition that affects the tendon supporting your arch. It can develop from walking or playing sports with unsupportive footwear, especially in individuals with flat feet. Signs include:
- Pain and swelling along the inside of the ankle and arch
- A noticeable flattening of the arch over time
- Difficulty standing on your toes or maintaining balance
Prevention and Treatment: How to Stay Active Without the Pain
The good news is that foot pain from walking and pickleball is highly treatable, especially when addressed early. Here’s how to prevent injuries and care for your feet so you can keep moving:
Invest in Proper Footwear
One of the most important decisions you can make is what goes on your feet. Choose athletic shoes designed for your specific activity and foot type. Pickleball players may benefit from court shoes that offer lateral support and cushioning. Walkers should look for shoes with arch support, a cushioned heel, and a wide toe box.
Warm Up and Stretch Regularly
Incorporate dynamic warmups before activity and stretch your calves, Achilles tendon, and plantar fascia after exercising. Regular stretching improves flexibility and circulation, reducing your risk of injury.
Use Orthotics or Arch Supports
Custom orthotics or over-the-counter arch supports can help realign your foot mechanics, offload pressure points, and absorb shock. This is especially beneficial for individuals with flat feet, high arches, or overpronation.
Modify Activity and Cross-Train
If you're experiencing pain, don’t power through it. Temporarily scale back your activity, alternate with lower-impact options (like cycling or swimming), and gradually rebuild strength. Overuse injuries respond best to early rest and smart activity modification.
Explore Advanced Treatments for Chronic Pain
For persistent foot pain that doesn’t respond to rest or therapy, your provider may recommend:
- PRP (Platelet-Rich Plasma) Therapy – Uses your own blood platelets to accelerate tissue healing in tendons and ligaments.
- Shockwave Therapy – A non-invasive treatment that promotes healing in chronic conditions like plantar fasciitis and Achilles tendinitis.
- Laser Therapy – Reduces inflammation and speeds up tissue regeneration.
Surgical Options for Structural Issues
If conservative measures fail and your pain is due to a structural deformity (like a severe bunion, collapsed arch, or recurrent stress fracture), surgery may be the best long-term solution. Modern surgical techniques offer faster recovery and improved outcomes compared to traditional methods.
Don’t Let Foot Pain Sideline You
Staying active is one of the best ways to maintain your physical and mental health — and that shouldn’t come at the cost of foot pain. Whether you're new to pickleball or a seasoned walker, don’t ignore the early warning signs your feet are giving you.
With early intervention, proper footwear, and expert foot and ankle care, most people can return to their favorite activities without limitation. The key is to act early and address the root cause before the pain becomes chronic.
Let Us Help You Stay in the Game
If foot or ankle pain is limiting your lifestyle, it’s time to take the first step toward relief. Schedule a consultation with Dr. Benjamin Kamel today and discover a personalized treatment plan designed to keep you active, comfortable, and pain-free.
You don’t have to choose between your hobbies and your health. With the right care, you can have both.