Pickleball, Tennis, and Plantar Fasciitis: Keep Playing Racquet Sports

Pickleball is America's fastest-growing sport — and a fast-growing source of heel pain, since many players pick it up after years of lighter activity. Tennis players know the story too. Here's how to keep playing.

Why racquet sports strain the fascia

Constant split-steps load the forefoot and windlass (the mechanism); lateral lunges torque the arch; hard courts return every impact. And the pickleball demographic — often 50+, often coming from low activity — combines age-related tissue changes with a sudden load spike: the classic recipe.

The player's protocol

1. Court shoes, not running shoes

Lateral movement demands lateral stability — then upgrade the flat liner with a Muna insole for arch support and heel cushioning (the swap takes seconds).

2. Warm up your feet

Two minutes of calf and fascia stretches plus light footwork before the first rally — especially for morning games, when the fascia is coldest.

3. Ramp your court time

New to pickleball? Two sessions a week with rest days beats five straight days of tournaments. Add court hours ~10% weekly, like a runner adds miles.

4. Recover on schedule

Ice roll after sessions; strengthen feet and calves off-court; treat any spike with the 48-hour flare plan before it settles in.

5. Doubles is a dial

During recovery, doubles halves the court you cover — a built-in load-management tool tennis and pickleball both offer.

General information, not medical advice.