The Padel Physio: how to fix foot and ankle injuries

Padel is a fast-paced, explosive sport with lots of twisting, turning, spinning and jumping. All these movements demand a high level of foot and ankle stability and strength.

If you’ve ever rolled your ankle or injured your foot, you’ll know the pain and frustration it can cause – the time off court, the slow return to play, and the constant worry about re-injury.

In this article, we’ll explore some of the most common foot and ankle injuries I see in clinic, along with exercises I use to keep my feet and ankles strong and resilient.

The ankle joint (also called the talocrural joint) is where your lower leg meets your foot. It consists of the tibia and fibula (the shin bones) and the talus in the foot. Beyond that, there are another 26 bones in the human foot, making it a highly complex area of the body.

This part of the body is essential in padel for every aspect of the game: turning for a double-glass shot, jumping for a smash, or sprinting out of the court when your opponent pops one out (for those adept enough to attempt it!).

The most common injuries I see in my physiotherapy clinic

1. Ankle sprain

By far the most common traumatic injury, usually caused by twisting on the ankle or landing awkwardly. This can stretch (or in severe cases, completely tear) the ligaments and soft tissues around the joint. Symptoms usually appear on the outside (lateral) aspect of the ankle.

2. Plantar fasciitis/fasciopathy

The plantar fascia is a thick band of tissue running from the heel to the toes. It supports the foot and acts as a shock absorber. Symptoms typically present as pain in the undersole/heel, especially first thing in the morning, when wearing flat or unsupportive shoes, or after long periods on your feet.

3. Achilles tendinopathy

The Achilles tendon connects your calf muscles to your heel. It’s vital for running and explosive movements but often becomes overloaded. Symptoms include pain, stiffness, and sometimes a small lump along the tendon. Like plantar fasciitis, pain is often worse in the morning, in unsupportive shoes, or after prolonged activity.

Many acute injuries benefit from Protection, Rest, Ice, Compression and Elevation (PRICE) – a first-aid principle you may already know.

Other tips for managing and preventing injuries

⦁ Wearing comfortable, supportive footwear
⦁ Warming up before and cooling down after matches
⦁ Doing regular strengthening and mobility exercises

Should you wear an ankle brace?

Braces and supports can help in the short term but aren’t recommended for long-term use. Over-reliance on external support can weaken the muscles that should be stabilising your ankle naturally. Remember – you won’t wear a brace forever, so don’t let your body depend on one.

Exercises I use to stay injury-free

Having had all three of the injuries above myself, I regularly do the following to maintain strength and reduce the risk of recurrence:

Banded Ankle Aversions

Banded Great Toe Flexion

Double leg heel raises with ball squeeze

Single leg heel raises on step

Plyometric pogos (double and single leg)

Calf stretch

I work to fatigue with strengthening exercises, aiming for two to three sets. After practice or matches, I always stretch – holding calf stretches for 30 seconds on each leg.

Final thoughts…

The foot and ankle are complex, and injuries here can be debilitating, sometimes taking months to fully recover. Always listen to your body, avoid pushing past sharp pain, and prioritise rest, sleep, nutrition, and overall wellbeing as part of your rehab.

See you on the court soon!

Padel Physio series recap

Part one: How to get your body padel-ready

Part two: Top five tips for padel recovery

Part three: How to prevent and fix shoulder pain

Part four: How to fix knee pain