Pickleball Treatment Leaders
As the most preferred orthopedic practice in the Blue Water region and one of the longest established orthopedic practices in the area, Orthopedic Associates is your source for all the specialized bone, joint, and muscle care a pickleball player could need.
Although there are health and fitness benefits that come with pickleball, like other sports, injury risks are also present. Every pickleball player is unique and has individual needs that require specific attention. Following an injury, keeping you on the court requires our knowledgeable, experienced team to provide specialized treatment with the most effective results.
In sports medicine, athletes are the central focus. Their goals play a primary role in the care methods chosen by their sports medicine doctor. For the highest level of play after an injury, pickleball players need the right sports medicine doctor.
At Orthopedic Associates of Port Huron, our pickleball injury experts are board-certified specialists. They have advanced training and recognized expertise in sports medicine to help you return to your pre-injury activities, work, and recreation. Our experts team up with you to find the best possible solution to your pain or limitation, so you can get stronger, reach your goals, and keep playing pickleball.
Our pickleball injury experts at Orthopedic Associates of Port Huron are proud to be Pickleball Doctors. Providing expert tips for injury prevention, performance, and more, Pickleball Doctors is a national authoritative resource on pickleball injury prevention and treatment from specialty-trained orthopedic and sports medicine doctors.
Preparing for Pickleball & Preventing Injury
Be proactive in your health by taking preventative measures. In the dynamic game of pickleball, players of all ages and levels can reduce their risk of injury on the court by working off the court. Strength training, conditioning, and targeted stretches are great ways to prepare pickleball players for their next match. Crafted by experts, our tailored workout and warm-up program can help maximize your protection and performance.
The 10 Exercises for Pickleball Success, from the leaders in treating pickleball injuries at Orthopedic Associates of Port Huron, is your complete guide for conditioning, so you can improve your pickleball game and prevent injury.
10 Exercises for Pickleball Success
Practice these 10 targeted exercises to improve your flexibility, agility, strength, and endurance, so you can stay on the court and dominate the competition.
Exercise 1
BEAR HUGS
Step 1. Stand straight or lie on your back and open up your arms, pulling your shoulders back.
Step 2. Bring your arms back in, wrapping them around your chest to pat the back of your shoulders.
Step 3. Repeat quickly 20 times.
For the Win: Do some resistance bear hugs. Hold a resistance band around your back. Then, reach your arms out in front of you like you are hugging someone. Hold for 3 seconds. Repeat 10 times.
Exercise 2
POGO HOPS
Step 1. Stand with your feet shoulder-width apart.
Step 2. Bend your knees slightly, but keep your posture straight.
Step 3. Keep your feet together and jump up and down in place.
Step 4. Repeat for 30 seconds.
For the Win: Do some single-leg hops. Balance on one leg and hop in place for 30 seconds. Repeat while balancing on your other leg. For better agility training, use a line to hop over from left to right.
Exercise 3
SIDE-LYING LEG LIFTS
Step 1. Lie on your side with your legs straight and one leg on top of the other.
Step 2. Bend your knees slightly and move your top leg toward the sky or ceiling.
Step 3. Lift your leg slowly and lower it slowly.
Step 4. Repeat 10 times on each side.
For the Win: Try resistance leg lifts! While lying on your side, place a resistance band around your legs and above your knees while you complete your leg lifts. For more of a challenge, place the band around your ankles.
Exercise 4
SINGLE-LEG BALANCE
Step 1. Stand with your feet hip-width apart.
Step 2. Lift one foot off the ground. If you need, hold your arms out to help you balance.
Step 3. Hold this position for up to a minute or as long as you can.
Step 4. Repeat on the other side.
For the Win: Do single-leg extensions. Stand on one foot. Lift your other leg, extending it behind you, in front of you, and off to the side. Center your leg before each extension. Repeat 15 times on each side.
Exercise 5
STANDING QUAD STRETCH
Step 1. Stand on one foot and pull the other behind you, holding the ankle.
Step 2. If you need, hold onto something for balance.
Step 3. Pull your heel toward your buttocks, and hold for 30 seconds.
Step 4. Repeat on each side.
For the Win: Do kneeling quad stretches. Kneel on one knee with the opposite foot planted flat in front of you. Push your hips forward and hold for 30 seconds. Repeat for 3 sets on each side.
Exercise 6
ROWS
Step 1. Put a resistance band around a stable surface, like a tree or fence, holding the band in each hand.
Step 2. Stand facing the band with your feet hip-width apart.
Step 3. Pull the band toward you, squeezing your shoulder blades.
Step 4. Return to your starting position.
Step 5. Repeat 15 times.
For the Win: Do some bodyweight rows. Instead of resistance bands, use your body weight. Find a stable horizontal surface, such as a table or bar, and lie underneath it, grasping the surface firmly with both hands. Pull yourself up then lower yourself back down. Repeat 15 times.
Exercise 7
PLANKS
Step 1. Put your hands and knees on the ground, then extend your legs behind you.
Step 2. Support your weight on your forearms and toes.
Step 3. Keep your body straight from your head to your heels.
Step 4. Hold this position as long as you can.
For the Win: Try side planks with resistance in your arms. Support your weight on one foot and forearm. Hold a resistance band in both hands, and extend your free arm toward the sky or ceiling. Repeat 10 times on each side.
Exercise 8
HEEL RAISES
Step 1. Stand with your feet shoulder-width apart.
Step 2. Slowly lift your heels off the ground, rising up onto the balls of your feet.
Step 3. Pause as you get to your tip-toe position, then lower your heels slowly back down to the ground.
Step 4. Repeat 20 times.
For the Win: Try single-leg heel raises. Instead of using both feet, lift one foot off the ground while putting your weight on the other foot and lifting that heel up. Repeat 20 times on each side.
Exercise 9
SQUATS
Step 1. Stand with your feet shoulder-width apart.
Step 2. Lower your hips down and back as if you are sitting down in a chair.
Step 3. Keep your weight on your heels.
Step 4. Return to a standing position.
Step 5. Repeat 10 times.
For the Win: Try single-leg squats. Instead of two feet down as you squat, lift one foot off the ground and extend it in front of you as you lower your hips and return to a standing position. Repeat 10 times on each side.
Exercise 10
LUNGES
Step 1. Stand with feet hip-width apart.
Step 2. Take a big step forward with one foot.
Step 3. Lower your hips down until your front knee is bent at a 90-degree angle.
Step 4. Keep your weight on your front heel.
Step 5. Push off your front foot to return to a standing position.
Step 6. Repeat 10 times on each side.
For the Win: Do backward and side lunges. For backward lunges, take a big step backward, lower, and push off your back foot to return to standing. For side lunges, take a step out to the side, lower yourself on that side, and push back up from that foot to return to standing.
When to See an Expert
When you are in pain, the last thing you should do is play pickleball, or any sport for that matter. Some injuries may have lasting effects that can keep you off the pickleball court indefinitely. Seek immediate consultation from an orthopedic specialist to prevent further injury.
Our specialists understand that the treatment plan with the best results requires a precise diagnosis from an experienced doctor. Request an appointment online or call (810) 985-4900 to consult with one of our specialty-trained sports medicine doctors if you experience:
- A popping sound or sensation in your arm, wrist, hip, shoulder, back, or knee after a fall on the court
- Pain or weakness when putting weight on your foot, ankle, knee, or leg
- Muscle or joint pain that does not go away after rest and ice
- Hand, wrist, or forearm pain when holding your pickleball paddle
- Pain in your shoulder, back, neck, or arm when swinging your pickleball paddle
- Sudden or persistent pain in a specific area of your legs, arms, or back after playing, especially if there is tenderness and/or warmth to the touch
Common pickleball injuries include:
- Back and hamstring strains
- Golfer’s elbow
- Hamstring strains
- Herniated or slipped discs
- Knee cartilage injuries
- Plantar fasciitis
- Rotator cuff injuries
- Tendon injuries
- Tennis elbow
- Wrist and ankle sprains
Who to See
Rajesh B. Makim, M.D., F.A.A.O.S.
Rajesh B. Makim, M.D., F.A.A.O.S., is a board-certified sports medicine surgeon with over 20 years of specialized experience treating sports-related injuries and conditions. He is highly skilled at performing a wide array of advanced procedures, including cartilage repair, trigger finger release, and total knee replacement using VISIONAIRE◊ technology. Dr. Makim coaches travel soccer with Nationals St. Clair and serves as their team doctor.
Who to See
Todd P. Murphy, M.D.
Todd P. Murphy, M.D., is an orthopedic surgeon specializing in sports medicine and the area's only fellowship-trained sports medicine surgeon. His expertise includes elbow arthroscopy and open procedures, hip care, knee and shoulder arthroscopy, total knee and shoulder replacement, and fracture care. During his training in Denver, Dr. Murphy served as an assistant team physician for both the Denver Broncos and the Colorado Rockies.
Personalized Care for Pickleball Players
Our world-class team is committed to providing customized treatment plans focused on your needs and goals to keep you healthy and active. With their extensive knowledge and experience, our pickleball injury experts at Orthopedic Associates of Port Huron offer surgical and nonsurgical treatments as part of our comprehensive care plans designed specifically for you.
Our team of pickleball injury experts at Orthopedic Associates of Port Huron has the training, experience, and expertise to assess, diagnose, and treat your pickleball injury individually to your needs.
Common Pickleball Injuries & Treatments
We offer comprehensive care programs for every pickleball player we treat. See the list below for some of the common injuries pickleball players experience as well as treatments our pickleball injury experts offer. To learn more, click the associated link provided.