Let’s be honest — it’s easy to skip out on buying dedicated pickleball shoes. When we’re already dropping $250 on the latest paddle, it’s tempting to just lace up an old pair of running shoes and call it good. I used to do the same.
But now, there’s a new study that’s hard to ignore. Conducted at a live tournament in Florida with over 50 real-world pickleball players, researchers found that wearing purpose-built pickleball shoes improved balance by an average of 15% compared to players’ normal shoes.
That’s not just noticeable, it’s a real performance edge —and a major injury risk reducer. If your balance is off, your body’s more vulnerable to the most common injuries in pickleball: ankle sprains, knee strains, and hip tweaks. The research is saying that the wrong shoes don’t just slow you down, they put you at risk.
What the study found
The researchers tested recreational pickleball players in three types of footwear: SQAIRZ’s new XRZ pickleball shoe, their own go-to shoes (usually running or cross-trainers), and barefoot. The study was commissioned by SQAIRZ, but the research was conducted independently.
Players ran through simulated match scenarios while researchers measured ankle stability, balance, and force production using a motion-capture system. They found that when wearing the pickleball shoes:
- Players improved balance by 18.58% over being barefoot.
- They performed 15.15% better than in their own shoes.
- The improvement for women was even more dramatic — 22.92% over barefoot and 17.68% over their usual shoes.
What I like about this study is that it wasn’t run in a lab on pro athletes. It focused on recreational players aged 35 to 70—the same folks I see at every open play and round robin. That makes the findings way more relevant to the rest of us.
That makes the results even more relevant.
Why shoes matter in pickleball
We’ve known that shoes make a difference in other sports for years. Scientists have extensively tested running shoes in particular. Their studies show that features like midsole stiffness, lateral outrigger supports, and heel counters all play a role in:
- Improving agility and reaction time
- Reducing ankle roll risk
- Preventing knee and toe joint stress
There’s also emerging science showing that shoe structure can return energy—basically acting like a spring. In running, that means faster times. In pickleball, it means quicker footwork and fewer off-balance shots.
But this appears to be the first study of its kind for pickleball shoes in particular. That’s why it caught my attention.
Here’s the bottom line: your footwork in pickleball is more dynamic than most shoes are designed for. We’re talking rapid direction changes, quick stops and starts, lateral lunges, and jump volleys—all on unforgiving hard courts.
Regular sneakers (and even most tennis shoes) just don’t give the same support, grip, or court feel that a purpose-built pickleball shoe does.
What should you look for in a pickleball shoe?
After testing dozens of models and playing hundreds of hours, here’s what I tell players to prioritize:
- Lateral support: You need stability when moving side-to-side. Outriggers, like those in the SQAIRZ XRZ, help keep your foot planted.
- Grip: A solid court-specific outsole prevents slips on both indoor and outdoor surfaces.
- Fit and comfort: Don’t ignore this — blisters and hot spots will ruin your game.
- Durability: Pickleball is tough on shoes, especially if you drag your toes during dinks or split steps. Good pickleball shoes use reinforced toe guards or hard plastic wraps around the front to prevent burn-through. Running shoes? They’ll fray in weeks. Even some tennis shoes don’t hold up to the constant toe dragging pickleball demands.
If you want specific recommendations, I’ve tested all the top models and ranked them in my list of the best pickleball shoes of 2025.
So…do shoes make a difference?
The short answer is now clear: Yes. So if you’re still sliding around in running shoes, it might be time to rethink your footwear. Your ankles (and your win rate) will thank you.
For years, I played in old running shoes thinking it didn’t make much difference. That changed when I started getting foot pain after long sessions—and started slipping more on outdoor courts.
Switching to proper court shoes immediately improved my confidence and comfort. The SQAIRZ study backs this up: What’s on your feet matters more than you think.
Whether you're chasing down a lob, digging out a wide dink, or just looking to prevent injury, the right shoes give you a clear edge — and keep you playing longer.
Want to see which pair fits your needs? Check out my top 7 pickleball shoe picks here.
