Pickleball Treatment Leaders in St. Louis
Taking a team approach in providing you with compassionate, specialized musculoskeletal care, Orthopedic Associates is your source for all the specialized bone, joint, and muscle care a pickleball player could need.
While pickleball provides health and fitness benefits, it also comes with injury risks. Just like other athletes, pickleball players are unique and require special attention for their individual needs. If an injury occurs, working with experts who have the specialized knowledge and experience to provide the most effective treatment option will be important to keeping you on the court.
In sports medicine, athletes are the primary focus. Their performance goals and return to play are primary considerations in the care methods and treatment plans their sports medicine doctor will recommend. In order to return to the highest level of play possible after an injury, finding the right sports medicine doctor is essential for pickleball players.
At Orthopedic Associates, our pickleball injury doctors are specialty-trained experts. They have training and recognized expertise in sports medicine, and they stand ready to deliver the treatment and rehabilitation you need. Our experts are focused on providing you, our valued patient, with the exceptional bone, joint, and muscle care you need and deserve.
Our pickleball injury experts at Orthopedic Associates 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
As many top doctors agree, prevention is the best cure. Pickleball is a dynamic game, and players can benefit from doing exercises off the court to reduce their risk of injury. Strength training, conditioning, and targeted stretches are beneficial in preparing pickleball players for their next match. For better performance as well as injury protection, consider trying a program designed by experts for your next workout or warm-up.
The Pickleball 10 to Win, from St. Louis’s leaders in treating pickleball injuries at Orthopedic Associates, 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 Be Seen
Training or playing pickleball—or any sport—can be detrimental when you’re in pain. Playing while injured can make the condition worse, potentially keeping you off the court indefinitely. You should see an orthopedic specialist right away to avoid a serious injury.
Our specialists understand that the most effective injury treatment plan requires a precise diagnosis from an experienced doctor. Request an appointment online or call (314) 569-0616 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 falling on the court
- An inability to put weight on your foot, ankle, knee, or leg
- Muscle or joint pain that is not relieved after resting and icing
- Pain in your hand, wrist, or forearm when holding your pickleball paddle
- Shoulder, back, neck, or arm pain when swinging your pickleball paddle
- Sudden and persistent pain in a specific area in your back, arms, or legs after playing, especially if it is tender and/or warm to the touch
Common pickleball injuries include:
- Strains in the back and hamstrings
- Golfer’s and tennis elbow
- Herniated or slipped discs
- Knee cartilage, rotator cuff, and tendon injuries
- Plantar fasciitis
- Sprains in the wrist and ankle
Being involved in sports is rewarding, but sometimes, your injuries can get in the way of staying active. Get prompt attention for your sports injury at our Injury Access Clinic, available at our Main Office in St. Louis.
1050 Old Des Peres Road
St. Louis, MO 63131
Monday – Thursday
8:00 a.m. – 4:30 p.m.
8:00 a.m. – 4:00 p.m.