As the region’s most preferred orthopedic practice, Casper Orthopedics is your source for all the state-of-the-art bone, joint, and muscle care a pickleball player could need.
As with any dynamic sport, pickleball enthusiasts occasionally encounter injuries on the court. Whether it is strains from sudden movements, overuse injuries due to repetitive play, or twists and turns during competitive matches, understanding these risks is crucial to enjoying the game safely. For a speedy return to the game, it is key for pickleball players to team up with injury specialists who know how to treat your needs. Collaborating with these experts ensures tailored treatments, personalized exercises, and expert guidance, empowering players to regain strength for a confident return to the court.
Sports medicine is vital in pickleball, meeting athlete needs for peak performance and injury prevention. With the sport gaining popularity among athletes, specialized sports medicine becomes crucial. Tailored to pickleball's demands, it provides strategies for performance enhancement, injury prevention, and rapid recovery, reshaping the game to get athletes to their peak performance after an injury.
At Casper Orthopedics, our specialists in pickleball injuries are board-certified and fellowship-trained. With unmatched expertise in sports medicine, they're dedicated to delivering the precise treatment and rehabilitation you need. Working alongside you, our experts strive to find the optimal solution for your pain or limitation, ensuring your swift return to the court and back to the joy of playing pickleball.
Our pickleball injury experts at Casper Orthopedics are proud to be Pickleball Doctors. Providing expert tips for injury prevention, performance, and more, Pickleball Doctors is a group of elite doctors dedicated to helping you stay on—and dominate—the pickleball court.
Prepare for Pickleball Play & Avoid Injury
The secret to dominating on the pickleball court often begins off the court. Elevating your game and staying injury-free hinges on strategic strength training, conditioning, and targeted stretches. It's this comprehensive approach that primes you to be at your best on the court, helping prevent common injuries. By investing in your off-court routine, you are not just playing the game. You are setting the stage for victory. For your best protection and performance, try following an expert-designed program for your next workout or warm-up.
The Pickleball 10 to Win, from Casper’s leaders in treating pickleball injuries at Casper Orthopedics, is your complete workout program for playing better pickleball. By using this program, you can improve your game and help prevent injury.
Pickleball 10 to Win
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
Exercise 1
BEAR HUGS
Stand straight or lie on your back and open up your arms, pulling your shoulders back to broaden your chest. Bring your arms back in, wrapping them around your chest, and pat the back of your shoulders. 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
Stand with your feet shoulder-width apart. Bend your knees slightly, but keep your posture straight. Keep your feet together and jump up and down in place. 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
Lie on your side with your legs straight and one leg on top of the other. Bend your knees slightly and move your top leg toward the sky or ceiling. Lift your leg slowly and lower it slowly. 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
Stand with your feet hip-width apart, and lift one foot off the ground. If you need, hold your arms out to help you balance. Hold this position for up to a minute or as long as you can and 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
Stand on one foot and pull the other behind you, holding the ankle. If you need, hold onto something for balance. Pull your heel toward your buttocks, and hold for 30 seconds. 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
Put a resistance band around a stable surface, like a tree or fence, holding the band in each hand. Stand facing the band with your feet hip-width apart. Pull the band toward you, squeezing your shoulder blades. Return to your starting position. 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
Put your hands and knees on the ground, and then extend your legs behind you. Support your weight on your forearms and toes. Keep your body straight from your head to your heels. 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
Stand with your feet shoulder-width apart. Slowly lift your heels off the ground, rising up onto the balls of your feet. Pause as you get to your tip-toe position, then lower your heels slowly back down to the ground. 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
Stand with your feet shoulder-width apart. Lower your hips down and back as if you are sitting down in a chair. Keep your weight on your heels. Return to a standing position. 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
Stand with feet hip-width apart. Take a big step forward with one foot. Lower your hips down until your front knee is bent at a 90-degree angle. Keep your weight on your front heel. Push off your front foot to return to a standing position. 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
Playing pickleball or any sport while experiencing pain isn't recommended. Ignoring discomfort can lead to longer recovery times and keep you away from the court. Seeking immediate evaluation by an orthopedic specialist is crucial to prevent potentially serious injuries and get you back to enjoying pickleball sooner.
To craft the most effective injury treatment plan, our specialists emphasize the need for an accurate diagnosis from an experienced doctor. Reach out to us online or call (307) 265-7205 to schedule an appointment with our specialized sports medicine doctors if you're experiencing:
- A court fall causing popping in your arm, wrist, hip, shoulder, back, or knee
- Trouble bearing weight on your foot, ankle, knee, or leg
- Lingering muscle or joint discomfort despite rest or icing
- Discomfort in your hand, wrist, or forearm while using your pickleball paddle
- Pain in shoulder, back, neck, or arm during paddle swings
- Sudden and lasting discomfort in specific areas after play, especially if tender or warm
Common pickleball injuries include:
- Back strains
- Golfer’s elbow
- Hamstring strains
- Herniated discs
- Slipped discs
- Knee injuries
- Plantar fasciitis
- Rotator cuff injuries
- Tennis elbow
- Wrist and ankle sprains
Who to See
Robert B. Allaire, M.D.
Dr. Robert Allaire is a fellowship-trained and board-certified upper extremity, joint replacement, and trauma surgeon specializing in surgery and arthroscopy of the elbow, hand, shoulder, and wrist, as well as joint replacement and revision of the shoulder, hip, and knee. He also provides complex fracture care and pain injections.
Who to See
Ari D. Amitai, M.D.
Dr. Ari Amitai is a dual-fellowship-trained orthopedic surgeon who specializes in providing surgical and nonsurgical care for patients of all ages. His areas of expertise include pediatric injuries and traumatic injuries as well as a wide variety of fractures. Dr. Amitai is committed to providing experienced care with proven results and works hard to help each of his patients redefine their limits.
Who to See
Jay R. Arthur, M.D.
Fellowship-trained in adult joint reconstruction, Dr. Jay Arthur specializes in joint replacement and revision as well as the surgical and nonsurgical treatment of injuries and conditions of the hip and knee, including osteoarthritis, fractures, bursitis, and tendonitis. He uses state-of-the-art techniques, including minimally invasive approaches, and innovative technologies, such as robotic-assisted surgery, to help his patients achieve their best outcomes.
Who to See
Trevor P. Gessel, M.D.
As a fellowship-trained sports medicine physiatrist, Dr. Trevor Gessel specializes in providing nonoperative and minimally invasive orthopedic sports medicine care for a variety of musculoskeletal and peripheral neurological disorders. He enjoys working with athletes, weekend warriors, and patients who are trying to improve themselves and feels it is an honor to help them overcome any obstacles they are facing and get back to an active, healthy lifestyle.
Who to See
Matthew T. Gorman, M.D.
Dr. Matthew Gorman is an orthopedic surgeon specializing in joint replacement, sports medicine, and trauma and fracture care as well as the surgical and nonsurgical treatment of sports-related injuries and conditions of the elbow, knee, and shoulder. As a fellowship-trained sports medicine specialist, Dr. Gorman is dedicated to helping athletes return to competition.
Who to See
Joseph Hahn, M.D.
Dr. Joseph Hahn is a board-certified orthopedic surgeon who completed fellowship training in orthopedic trauma. As an orthopedic trauma surgeon, Dr. Hahn implements the latest and most advanced techniques to help his patients experience a life without limitations.
Who to See
Eric H. Linford, M.D.
Dr. Eric Linford is a fellowship-trained foot and ankle specialist with expertise in the diagnosis and treatment of injuries and conditions affecting the lower extremity. Dr. Linford has a unique comprehensive lower extremity joint replacement practice including hip, knee and ankle arthroplasty. He also sees patients for sports medicine injuries, and trauma and fracture care. With extensive training and experience, Dr.
Who to See
Craig P. Smith, M.D.
Board-certified and fellowship-trained in orthopedic surgery, Dr. Craig Smith specializes in primary and revision total joint replacement, periprosthetic fracture care, hip preservation surgery and nonsurgical treatment of injuries and conditions of the hip and knee, including osteoarthritis, fractures, bursitis, and tendonitis.
Who to See
Daniel W. White, M.D.
As a fellowship-trained and board-certified sports medicine surgeon, Dr. Daniel White specializes in the care of a wide variety of sports-related injuries and conditions, with special interest in joint replacement, and trauma and fracture care. His nonsurgical treatments include sport-specific athlete assessment and athletic performance optimization, along with injections for the shoulder, elbow, hip, knee, and ankle.
Compassionate, Specialized Care for Pickleball Players
At Casper Orthopedics, your treatment aligns with your health, fitness, and performance goals at the highest level possible. Our dedicated pickleball injury experts boast extensive knowledge and experience in optimal treatments tailored to your needs. Collaborating closely, our team ensures a precise diagnosis and solution, empowering you to redefine your limits and return to your healthy, active lifestyle.
With specialized proficiency in comprehensive treatments and protocols, our doctors prioritize conservative, nonsurgical care plans before considering surgery. When surgery becomes essential, our experts excel in the latest minimally invasive techniques, ensuring the safest, swiftest, and most effective recovery and experience possible.
Common Pickleball Injuries & Treatments
We offer complete, customized treatment plans focused on the needs and goals of each pickleball player we treat. See the list below for some of the common treatments offered by our pickleball injury experts. To learn more about any of these treatments, click the associated link provided.
OrthoCare Now
At Casper Orthopedics, we know that injuries don’t fit into anyone’s schedule. With our OrthoCare Now, you can be seen the same day you sustain an injury, which saves you on cost and time by skipping the ER.