Plantar Fasciitis Can Ruin Your Pickleball Game

“What’s wrong, John?” I said after I saw a player grimace between shots on the pickleball court. “My foot is killing me,” he said through clenched teeth.

Turns out he has plantar fasciitis. An extremely painful foot condition characterized by pain and inflammation in the plantar fascia, a thick band of tissue that runs across the bottom of your foot, connecting your heel bone to your toes. The plantar fascia provides support to the arch of your foot and helps absorb shock during walking and playing pickleball.

Luckily and fingers crossed, I have never experienced that kind of pain, but so many pickleball players have and it is debilitating usually causing them to suspend playing pickleball. Yikes! Having plantar fasciitis can ruin your pickleball game!

When the plantar fascia is excessively strained, it can develop small tears and become irritated, leading to plantar fasciitis. This condition is often caused by repetitive stress or overuse, such as playing pickleball too much. It can also be associated with certain risk factors, including flat feet, high arches, obesity, tight calf muscles, and wearing improper or unsupportive footwear.

The primary symptom of plantar fasciitis is pain on the bottom of the heel, which may be sharp or dull. The pain is usually worse in the morning when taking the first steps after waking up or after prolonged periods of rest. It may also worsen with activity and improve with rest. In some cases, the pain can extend along the arch of the foot.

Treatment for plantar fasciitis typically involves:

  1. Rest and activity modification: Avoiding activities that worsen the pain and giving the foot adequate rest.
  2. Applying ice packs to the affected area to reduce inflammation and pain.
  3. Stretching and strengthening exercises: Performing specific exercises to stretch the calf muscles and plantar fascia and strengthen the foot muscles.
  4. Orthotic devices: Wearing supportive shoes or using orthotic inserts to provide better arch support and cushioning.
  5. Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) may be recommended to alleviate pain and reduce inflammation.
  6.  Make an appointment with a podiatrist or a physical therapist. They may provide additional treatment modalities like ultrasound therapy, massage, or taping techniques.
  7. Night splints: These devices keep the foot in a stretched position while sleeping to alleviate morning pain and stiffness.
  8. In severe cases, corticosteroid injections may be used to reduce pain and inflammation.

9. Surgery is rarely necessary and is typically reserved for cases that do not respond to conservative treatments after several months. I have met a couple of people who have had surgery though, with great results.

(Another good article to read. The Amazing Benefits of Rolling Out Your Feet)

How to avoid plantar fasciitis.

  1. Maintain a healthy weight.
  2. Choose supportive footwear or use inserts specially made for plantar fasciitis.
  3. Gradually increase activity levels: When starting a new exercise routine or increasing your physical activity, do so gradually. Sudden, intense activities can strain the plantar fascia. Allow your body time to adjust and strengthen gradually.
  4. Warm up and stretch: Before engaging in any physical activity, warm up your muscles and perform stretching exercises for your feet and calves. This helps prepare your muscles and reduces the risk of injury.
  5. Avoid prolonged standing or walking on hard surfaces: If your job or daily activities involve long periods of standing or walking on hard surfaces, try to take breaks, wear supportive shoes, or use cushioned mats to reduce the impact on your feet.
  6. Maintain a healthy foot posture: Practice good foot posture by avoiding excessive rolling inwards (pronation) or outwards (supination) of the feet. If you have any foot abnormalities or imbalances, consider using orthotic inserts or arch supports prescribed by a podiatrist.
  7. Strengthen your foot and leg muscles: Perform exercises to strengthen the muscles in your feet and lower legs, as strong muscles provide better support to the plantar fascia. Calf stretches, toe curls, and toe towel scrunches are some examples of exercises that can help.
  8. Take regular breaks from repetitive activities: If you have a job or hobby that involves repetitive foot movements (such as running or standing for long periods), try to take regular breaks and vary your activities to avoid overstraining the plantar fascia.
  9. Listen to your body: Pay attention to any foot pain or discomfort. If you experience persistent heel pain or other symptoms associated with plantar fasciitis, seek early treatment and avoid activities that worsen the pain.

If you’re experiencing persistent foot pain or suspect plantar fasciitis, it’s always important to consult a healthcare professional for an accurate diagnosis and appropriate treatment. Treat it before plantar fasciitis places you on the bench.

Thanks for reading,

Pickleball Terry, Founder and owner of Sarasota Pickleball Organization

941-400-0978 or dinkpickleball@gmail.com

 

 

 

What is The Difference in Pickleball Paddles?

The first pickleball paddles were crudely constructed out of wood in a workshop by one of the co-founders of the game. Since the 1960s, pickleball paddles have come so far, especially regarding innovations in materials. But which materials are available and how do you choose?

(This article is from https://www.paddletek.com/blogs/news/pickleball-paddle-materials)

The most common pickleball paddle materials are graphite, carbon fiber, fiberglass, and wood. Hybrid options are also on the market. Depending on the type of material you select for your paddle, you can either generate more control or power when playing.

This introductory guide to pickleball paddle materials will go over all of your options. We’ll also talk about core materials, which are different from the surface or facing material you can actually see. By the time you’re done reading, you’ll know exactly which surface and core materials are best suited for your style of playing pickleball.

The Types of Pickleball Paddle Surface Materials

The following materials are commonly used for the surface or face material of a pickleball paddle. Remember, these are the exterior materials and not the cores.

Graphite Surface Paddles:

A graphite pickleball paddle is one of the lightest and thinnest surface materials you’ll encounter. So thin in fact that the average thickness of one of these paddle faces can be mere millimeters. The lighter weight of graphite paddles might make you think they’re flimsy, but that couldn’t be further from the truth; graphite is an incredibly rigid and stiff material.

How Does a Graphite Paddle Play?

When playing, you’ll feel a consistent strike and greater energy transfer between the ball and the paddle. The latter means your body will pick up some of the vibrations on each hit than other materials, although many factors contribute to this, such as core, construction, location of the ball, etc.

Graphite paddles are moderately powerful, meaning you can still hit hard shots, but you’ll have to rely on your technique more than just your paddle. In general, graphite is considered a material best suited for players that rely on touch over power.

Managing your energy is key so you don’t overswing and end up gassed in the middle of a game.

You’ll find graphite paddle faces are used in casual, competitive, and tournament play, the choice is mostly made based on a player’s style, leaning more towards finesse play.

Carbon Fiber Paddles:

Your next option for pickleball paddle face materials is carbon fiber. Like graphite, carbon fiber is quite stiff and light, but it’s even more durable than graphite. Sounds similar to graphite, right? Well, that’s because carbon fiber is technically a form of graphite.

The easiest way to think of the two is based on how they are constructed. Graphite is more or less tightly packed layers of carbon, whereas carbon fiber is layered in ribbons and interlinked in a way that they form fibers, like weaving a piece of clothing. This is how it’s able to create greater strength and rigidity while using less material to be lighter.

How Does a Carbon Fiber Paddle Play?

The feel of playing with a carbon fiber paddle has been described by players as refined. 

The reason? The material is excellent at absorbing the impact energy of the ball as it strikes the paddle and then redistributes that energy – this is where the stiffness of the woven ribbons of carbon fiber shines. The even energy distribution keeps your shots consistent and precise. You’ll enjoy a greater degree of control and an increased ability to spin the ball.

The stiffness of carbon fiber, being comparable to graphite, means the paddle has about as much power too. That’s not to say a carbon fiber paddle lacks power, but again, you’ll have to be willing to put in more work for powerful shots. The durability of carbon fiber means it should have a longer playing life than a graphite surface.

Fiberglass Paddles:

Fiberglass is the most commonly found paddle surface material among rec players today.  Fiberglass paddles are made when fibers are compressed under high degrees of heat and pressure. After that treatment, resin soaking produces a glass-like texture. If you’re looking for durability, it perhaps does not get any better than fiberglass. Increased durability doesn’t mean sacrificing weight, as fiberglass pickleball paddles weigh surprisingly little.

How Does a Fiberglass Paddle Play?

Where fiberglass diverges from graphite and carbon fiber is stiffness. Fiberglass isn’t as stiff, so this is the big reason fiberglass paddles are considered more of a power-driven paddle. The energy isn’t evenly spread across the entire face of the paddle though, so this means a smaller sweet spot.

For beginners, a smaller sweet spot isn’t exactly the greatest choice. If you’re new to pickleball, the pickleball sweet spot is an area on the paddle surface where it gets the highest-quality shot out of a hit – sometimes described as pop.

A smaller sweet spot means hitting it outside of that area will have more of a dead pop to it, which can result in the ball not going where you intend for it to go. Add extra power to that, and it’s easy to see how a fiberglass paddle could be a bit more unwieldy than a carbon fiber or graphite surface.

Hybrid Paddles:

Some pickleball paddles aren’t made of one material at all, but rather, a combination of materials.

This mix of materials can be used to reinforce a paddle or give it more oomph when playing. Many combinations are available to bring out the best of both worlds in paddle materials.

You can use the three materials above to get a better understanding of how a paddle will behave. For instance, a paddle consisting of fiberglass and graphite could potentially offer you a larger sweet spot, with a greater balance between power and touch. A paddle with carbon-fiber and fiberglass may lean into a more refined feel with some extra power.

Like all things pickleball – everything is a balance, and most often it runs on a spectrum of control and power.

Is Graphite or Fiberglass Better for Pickleball?

Graphite and fiberglass are similar enough materials that you might feel stuck selecting between them. This is usually the biggest dilemma players face on their first paddle purchase – so which is better for your pickleball paddle?

Whether graphite or fiberglass is better depends on what you’re looking for in a pickleball paddle. If you want great handling and feel, then choose graphite. If you want more power, then a fiberglass paddle is the right choice for you.

Since fiberglass isn’t as stiff, it excels in the power department. Some players have complained that it doesn’t control as well though. Don’t necessarily let that deter you from selecting a fiberglass paddle. While each material is talked about as one or the other, it doesn’t exclude the material from having attributes from both sides – in other words, a graphite paddle certainly has touch and control properties, but it doesn’t mean there is zero power to the surface. It’s just less pronounced than a fiberglass face.

 

Pickleball Paddle Core Materials and Why They’re Important

A pickleball paddle’s core will be made of a different material than the face. You don’t see the core, but it’s hugely important – and while this section will just focus on core materials, the thickness of the core is just as important to your playing experience as anything else.

Pickleball cores are designed with a structure like honeycombs. The empty cells are intended to create more strength in the paddle without driving up the weight. You can construct a core out of many materials, but some of the most common include polymer, aluminum, and Nomex.

Polymer Cores

The first material for a paddle core is a polymer. By far the most common core material in paddles, polymer core is also referred to as polypropylene, poly core, and sometimes just as poly.

The reason that polymer has become such a common material choice for a paddle core is because of how many great traits it has:

  • Touch & Power: You get some touch receptivity as well as some power but not too much of either.
  • Noise: A polymer core may also deliver a quieter playing experience, but a lot of that depends on how hard you’re hitting the ball.
  • Durability: The durability of polymer is another winning trait and some polymer cores are even recyclable. The strength and flexibility are also great features.

Polymer cores are not identical from one manufacturer to another. Some cores have smaller cells and others have larger cells. The number and size of cells contribute to core density. There are advantages to various core densities. For example, the smaller the honeycomb-like cells, the firmer, harder, and more powerful the paddle. This higher-density core is also more durable. Larger cells will deliver less power but more control. However, the larger cells are less durable and can develop dead spots sooner because they use less material.

Nomex Cores

Another pickleball paddle core material you can choose is Nomex, and this one has been around for a long time now. A DuPont product, Nomex is flame-resistant, heat-resistant, and polymer-based. Its honeycomb structure features many small cells.

Early pickleball paddles used Nomex cores because that was primarily what was available, but also because the inventor of this paddle was a Boeing engineer, and Nomex was widely used in aircraft construction. This core material has endured to this day, so it does have some redeeming qualities.

The biggest of those qualities is power. You get so much strength when playing with a Nomex paddle that it’s unbelievable. This can be a double-edged sword if you’re not careful. Combining too much of your power with a Nomex core paddle can easily cause you to whack the pickleball out of bounds and fault.

You need control and precision to play with one of these paddles. This is also something you can subdue with other areas of a paddle, like its weight, or using a graphite surface.

Nomex is both hard and dense. This means volleying the ball back and forth quickly can cause you to lose control, even if you’re more experienced. Despite their high degree of power, Nomex paddles are quite lightweight. You’ll find swinging easy too, even as a beginner.

Be ready to hear every shot if you’re playing with a Nomex paddle. Considering how easy it is to give a pickleball a hard whack with a Nomex paddle, everyone around you will know when you’re hitting.

Aluminum Cores

The next paddle core material is aluminum. It’s far less common than polycore and even Nomex, but in the same way, you should be aware of wooden paddles, aluminum is worth noting. As you’d expect from aluminum anything, it’s lightweight but lacks power.

As a beginner, you may not know what you’re missing out on should you go with an aluminum core, but more experienced players will easily feel how an aluminum core is lacking.

Although you won’t hit the ball with much strength when playing with an aluminum paddle, you do get more control. For players who hit the ball out of bounds especially, an aluminum core might reduce those instances, but it would still not be the first choice in getting you more control on your shots.

DECISIONS, DECISIONS, DECISIONS

Whatever paddle you pick, remember, it is all about the player more than what paddle they are using. I, Pickleball Terry, play with a number of different paddles. I know I like my handles to be 5″ long, and I prefer carbon over fiberglass. But, everyone is different.

I sell the brands Diadem and Gearbox. If you see me, ask to demo some paddles.

Thanks for reading,

Pickleball Terry

A photo of Theresa Capozzoli, special Olympics Coach, Lieve Olivera, Global Diplomat, Pickleball Terry Ryan, founder of Sarasotapickleball.com