How can I keep my feet healthy while playing court sports?

Whether you’re serving aces across the net, blocking shots in volleyball, or cutting to the basket on hardwood, your feet take a pounding. And when your foundation of movement isn’t at its best, neither is your game. The quick cuts, hard surfaces, and high-impact movements take quite a toll, especially if you’re unsure how to care for your feet.

So how can athletes protect their feet and stay in the game? At Massapequa Podiatry Associates Sports Center, we’re proud to help people at all levels of performance. In this article, Dr. Corey Fox and Dr. Justin LoBello share their most effective foot health tips for court athletes, including strategies for selecting the right gear, building stronger ankles and feet, recognizing early warning signs of potential injury, and knowing when to visit our Long Island podiatry office. 

What Foot Problems Do Court Athletes Suffer the Most?

Fast cuts and repeated jumps often lead to more than just sore muscles. Competitors in court sports are at a higher risk of developing specific conditions due to the repetitive, high-impact nature of their activities on unforgiving surfaces. We often treat athletes who experience: 

• Ankle sprains. Sudden twists during lateral moves can stretch or tear ankle ligaments, sometimes leading to chronic instability.
• Stress fractures. Repeated pounding on hard surfaces creates small cracks in foot bones—especially in the metatarsals—that often develop into full-blown breaks without proper treatment and recovery time. 
• Achilles tendinitis. This condition results from inflammation and strain to the Achilles tendon, the largest tendon in the human body. Pain usually generates in the back of the heel or just above it. In more severe cases, the Achilles tendon can become partially torn or rupture completely.
• Plantar fasciitis. Stabbing heel pain, often worse in the morning or after play, caused by inflammation of the plantar fascia, the ligament that stretches between your toes and heel.
• Turf toe. Hyperextension of the big toe joint, common in volleyball and basketball.
• Blisters, corns, and calluses. Often caused by friction from poor-fitting shoes or sweaty socks.

If you notice persistent pain, swelling, or a change in your gait, don’t push through it. Early diagnosis and treatment from our board-certified podiatrists keeps a minor issue from becoming a season-ending injury. Here’s how to think proactively about foot health.

Top Tip #1: Choose the Right Footwear for Your Sport

Your shoes are your first line of defense—and often your most overlooked asset. However, not all court shoes are created equal, and wearing the wrong kind increases your risk of injury. We recommend that you: 

• Look for sport-specific support. Court shoes are designed with the unique movement patterns and impact zones of each activity in mind. For example:
  
  • Basketball footwear offers enhanced ankle stability, cushioning for vertical jumping, and shock absorption for hard landings—ideal for explosive starts and stops.
  • Tennis shoes are built for lateral motion, with reinforced sides and durable soles to handle rapid side-to-side movement and quick pivots on both hard and clay courts.
  • Volleyball footwear prioritizes grip, lightweight construction, and forefoot cushioning to accommodate constant jumping and quick directional changes on indoor surfaces.
  • Racquetball and squash shoes provide low-profile soles for improved court feel and quick foot transitions, especially important in fast-paced, enclosed spaces.
  • Pickleball or multi-court footwear typically strikes a balance between lateral stability and sufficient cushioning for impact control across various court surfaces—especially useful for individuals with aging feet or recreational players.
• Get the right fit. Shoes that are too tight can cause toenail trauma or blisters; too loose, and you risk ankle sprains. A proper fit includes enough room to wiggle your toes but snug support around the heel.
• Replace footwear regularly. Most court shoes lose shock absorption after 45–60 hours of play. Old soles may look fine, but offer little protection.
• Try orthotics if needed. If you have flat feet, high arches, or a history of foot and ankle issues, we design medical-grade custom orthotics that help improve alignment and reduce strain.

Top Tip #2: Stretching and Strengthening: The Forgotten Game-Changer

Warm-ups shouldn’t stop at your hamstrings—your feet need attention, too. Stretching and strengthening the muscles in your feet and ankles can help reduce the risk of court sport injuries, improve performance, and increase stability. At our Long Island podiatry office, we strive to get to know more about you, your activities and goals, and your training regimen so we can outline proactive exercises such as:  

• Calf and Achilles stretches. These help prevent Achilles tendinitis and heel pain.
• Towel toe scrunches. An easy method for strengthening the small muscles in your feet.
• Toe raises and balance drills. These build ankle strength and improve proprioception to prevent sprains.
• Resistance band foot movements. Helpful for boosting your range of motion and lateral strength.

Doing these exercises just a few times a week helps offset the repetitive stress that court sports place on your feet.

Top Tip #3: Rest, Recovery, and the Importance of Listening to Your Body

Pushing through pain isn’t tough—it’s risky. Court athletes often play through discomfort, assuming it’s just soreness or fatigue. But rest is a vital part of ensuring peak performance. Your feet need downtime to repair microtears, reduce inflammation, and restore strength. Both Dr. Fox and Dr. LoBello are avid athletes, but they’ll be the first to advise that you establish smarter recovery habits by: 

• Following a schedule. Avoid back-to-back high-impact days when possible.
• Using cold therapy and elevation. R.I.C.E. therapy remains an effective solution for reducing post-game swelling and improving circulation.
• Hydrating and eating for recovery. Nutrients and water support tissue repair.
• Prioritizing sleep. Healing happens when you rest—especially in the feet, where circulation can be slower.

If your foot pain persists for more than a few days or worsens with activity, it’s time to schedule a comprehensive consultation with our Sports Center. Early intervention prevents chronic problems and keeps you on the court.

How Can Massapequa Podiatry Associates Help Maintain Maximum Foot Health?

You train for your sport—your feet deserve the same attention. We help athletes throughout Long Island stay in peak condition by offering proactive care, early diagnosis, and custom treatment plans. Our team is ready to help you move better, play harder, and avoid the sidelines, whether you need: 

• A footwear or orthotics consultation.
• Treatment for heel or arch pain.
• Injury recovery support.
• Sports-specific foot care plans.

The best athletes don’t just play hard—they choose smart recovery options, stretch often, and know when to seek help. With the right care from our foot health specialists, you can extend your longevity and enjoy your sport with fewer setbacks.