If you've ever stepped awkwardly, caught the edge of your shoe, or rolled your ankle just walking across the court, you're not alone. Your ankles are the unsung heroes of your body’s balance system, and when they’re stiff, weak, or just not paying attention, the rest of your body scrambles to keep up — often with less-than-ideal results.

Whether you’re returning to pickleball after an injury or just want to stay on your feet and out of the brace aisle, here’s what you need to know.

The Truth About Ankles

Ankles are more than just hinges between your foot and leg. They’re a combination of joints, ligaments, and muscles designed to handle force, respond to terrain, and talk to your brain in real-time about where your body is in space. That last part? That’s called proprioception, and it’s critical for balance.

When your ankle rolls, it often doesn’t happen because you’re clumsy. It happens because the communication lines between your foot and your brain are fuzzy. It’s like trying to play pickleball with a laggy internet connection. Slow signals = slow reactions = rolled ankle.

Signs Your Ankles Need Attention

• You’re hesitant on the court and avoid quick lateral moves.

• You’ve had a sprain before and never did real rehab.

• Your shoes wear out unevenly.

• You feel off balance even if you're not falling.

If any of those sound familiar, your ankles may be underperforming — and that’s a fixable problem.

The Balance Equation: Mobility + Stability + Awareness

1. Mobility
If you can’t bend your ankle enough (called dorsiflexion), your body will compensate somewhere else — usually your knees or hips — and that compensation is where a lot of injuries sneak in. Try this test:

Quick Check:
Can you keep your heel on the ground and touch your knee to the wall from 4 inches away?
If not, your ankles are stiff and need some TLC.

Fix It:

• Foam roll your calves and bottom of your feet.

• Try heel lifts, deep calf stretches, or banded ankle distractions.

2. Stability
Muscles around the ankle joint — like your peroneals and tibialis — are like security guards. They prevent you from rolling or collapsing in unpredictable moments.

Try This:

• Single-leg balance with eyes closed (yes, closed!)

• Toe and heel walks across the court

• Lateral hops over a line or cone

3. Awareness (Proprioception)
Even if you’re strong, if your brain can’t sense your foot position in space, you’ll struggle. That’s why athletes do all those funky balance drills — they’re rewiring the body’s GPS.

Rebuild Your Awareness:

• Wobble board drills or standing on a pillow while brushing your teeth

• Quick-reaction catching while balancing on one leg

• Light contact or bumping drills to mimic unpredictable game moments

Why Pickleballers Need This

The stop-and-go pace of pickleball, with its constant pivots and short sprints, demands a strong and responsive ankle. Most injuries we see happen not from a huge fall but from a subtle misstep — a half-inch difference in foot placement that throws off your entire center of mass.

If your ankles aren’t absorbing and responding to those forces, your knees, hips, and even your back take the hit. And the worst part? Your brain starts to lose trust in your body — and that leads to hesitation, fear, and more injury risk.

Final Thoughts: Ankles Don’t Get Strong on Their Own

You can’t out-cushion weak ankles with a fancy brace or thick shoes. You’ve got to put in the work — but the good news? It doesn’t take hours. Five focused minutes a day can restore ankle mobility, strengthen stabilizing muscles, and reawaken your balance reflexes.

If you’re not sure where to start, or if you’ve had a lingering ankle issue that just won’t quit, come see me. We’ll screen your balance, test your movement, and build a personalized plan that keeps you on the court — with confidence.

Want to future-proof your ankles and level up your balance? Join our next “Balance & Mobility” workshop or grab my free daily ankle routine — designed specifically for pickleball players. Just reply “ANKLES” to this post or shoot me a message.

Keep Moving,
Dr. Kelli
Dr. Coach Kelli
Physical Therapy
185 Fairfield Ave. 1A
West Caldwell, NJ 07006
Phone: 973-791-8318