Last week, I was playing “dawn patrol” pickleball when friends showed up for a lightning round of mixed doubles. I was partnered with Mitch and we were killing it! Okay, not really, but we had a slight lead when he suddenly began to limp. “You okay?” I asked.
“I think so,” he replied gingerly, taking a step. “Maybe not,” he said.
But Mitch, being Mitch, insisted on continuing to play before hobbling off the court following a hard-fought victory. While he was lucky and hadn’t done major damage, a significant tendon strain benched him for several weeks.
It got me thinking about the importance of incorporating foot-strengthening exercises into my regular training routine. This is important because while many of us pay a fair bit of attention to strengthening our arms, legs, and core, we tend to overlook the importance of strong feet. Here are four exercises you should add to your strengthening regimen.
Toe Raises:
- Stand barefoot with your feet hip-width apart. Slowly raise your heels as high as possible while keeping your toes on the ground. Hold this position for a few seconds, then lower your heels. Aim for 3 sets of 10-15 repetitions. Toe raises target the muscles in your calves and the soles of your feet and help to improve balance.
Towel Scrunches or Pencil Pick-Ups:
- Sit on a chair with your feet flat on the floor. Place a small towel on the ground in front of you. Using only your toes, scrunch the towel towards you until it bunches up under your feet. Then, release and straighten the towel back out. Repeat. Towel scrunches strengthen the muscles in your feet and toes, enhancing your ability to push off and change direction swiftly.
- Similarly, sitting on a chair with bare feet, simply use your toes to grab a pick-up and put down a pencil. 5 - 10 times, each foot.
Ankle Alphabet:
- Sit or lie on the floor with your legs extended in front of you. Lift one foot off the ground and begin tracing the alphabet in the air with your big toe. Move your ankle through its full range of motion, trying to make each letter as large as possible. Repeat with the other foot. Aim to complete the alphabet 2-3 times with each foot. Ankle alphabets improve ankle flexibility and mobility, reducing the risk of injury and enhancing agility.
Forward Lean:
- Stand barefoot with your feet hip-width apart. Check-in to be sure your balance is evenly distributed across the entirety of your feet. Without bending at the waist, lean your body forward, assuming the position of a ski jumper in mid-air. Chances are, you won’t go very far. Hold for three to five seconds before bringing yourself back to center, striving to use just the muscles of your feet. Repeat 5 - 10 times.
Incorporate these foot-strengthening exercises into your training regimen to enhance your performance and reduce the risk of injury on the pickleball court. Remember to start slowly and gradually increase the intensity as your foot strength improves. Stronger feet mean better agility, stability, and overall play.