For pickleball enthusiasts seeking top-tier bone, joint, and muscle care, Carolina Orthopaedic & Sports Medicine Center is your ultimate destination. As the most preferred orthopaedic practice in Gaston County, we offer the highest level of care focused on you.
Pickleball, like any sport, offers fitness benefits but also poses injury risks. Each pickleball player is a unique athlete with individual needs requiring specialized attention. After an injury, effective treatment and recovery demand collaboration with experts possessing the specialized knowledge and experience tailored to your specific requirements.
Athletes are the focus in sports medicine. Their goals and the desire to return to the game influence the care provided by sports medicine professionals. For pickleball players, selecting the right sports medicine doctor is paramount to achieving peak performance post-injury.
At Carolina Orthopaedic & Sports Medicine Center, our pickleball injury experts are all board-certified, specialty-trained doctors. Armed with the highest level of training and recognized expertise in sports medicine, they are prepared to deliver personalized treatment and rehabilitation plans. They find optimal solutions to your pain or limitations while working closely with you to ensure your swift return to the pickleball court and the sport you love.
Our pickleball injury experts at Carolina Orthopaedic & Sports Medicine Center are proud to be Pickleball Doctors. Offering expert advice on injury prevention and performance optimization, the Pickleball Doctors, an elite group of doctors, are committed to keeping you on top of your game on the pickleball court.
Preparation & Injury Prevention in Pickleball
Prevention is the cornerstone of staying injury-free in pickleball. Regardless of skill level, players can minimize on-court injury risks by focusing on off-court conditioning. Strength training and targeted stretches play pivotal roles in preparing pickleball players for their matches. To safeguard your performance, consider following a specialized workout or warm-up regimen designed by experts.
Introducing the Pickleball 10 to Win program from Carolina Orthopaedic & Sports Medicine Center, North Carolina’s leading authority in pickleball injury care. This comprehensive workout program not only enhances your game but also reduces the risk of injuries, ensuring you can stay on the court.
Pickleball 10 to Win
Unlock your full potential on the court with these 10 carefully crafted exercises. These routines enhance your flexibility, agility, strength, and endurance, providing the winning edge that keeps you in the game.
Exercise 1
BEAR HUGS
Step 1. Stand straight or lie on your back and open up your arms, pulling your shoulders back to broaden your chest.
Step 2. Bring your arms back in, wrapping them around your chest, and 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.
Recognizing the Signs: When to Seek Help
Never ignore pain when training or playing pickleball, or any sport for that matter. Ignoring the injury could keep you off the pickleball court indefinitely.
Our specialists understand that the most effective injury treatment plan requires a precise diagnosis from an experienced doctor. Request an appointment online or call 704-865-0077 to consult with one of our specialty-trained sports medicine doctors if you experience:
- A fall on the court accompanied by a popping sensation in your arm, wrist, hip, shoulder, back, or knee
- Inability to bear weight on your foot, ankle, knee, or leg
- Persistent muscle or joint pain despite rest and icing
- Discomfort in your hand, wrist, or forearm when holding your pickleball paddle
- Shoulder, back, neck, or arm pain while swinging your pickleball paddle
- Sudden, persistent pain in specific areas of your back, arms, or legs after playing, especially if the area is tender or warm to the touch
Common pickleball injuries include:
- Ankle and wrist sprains
- Golfer’s elbow
- Knee cartilage and tendon injuries, like ACL tears
- Pickleball elbow (also known as tennis elbow)
- Plantar fasciitis
- Rotator cuff tears and other injuries
- Slipped or herniated discs
- Strains in the lower back or hamstring
Who to See
Erik C. Johnson, MD
Dr. Erik Johnson is an orthopaedic surgeon who is fellowship-trained in sports medicine and specializes in care for the ankle, elbow, knee, and shoulder. He began practicing at Carolina Orthopaedic & Sports Medicine Center in 2004.
Who to See
Tejas N. Parikh, MD
Dr. Tejas Parikh is a fellowship-trained physical medicine and rehabilitation doctor, specializing in the back, neck, and spine. He began practicing at Carolina Orthopaedic & Sports Medicine in 2012.
Who to See
Christopher A. Prato, MD
Dr. Christopher Prato is an orthopaedic surgeon who specializes in ankle, elbow, hip, joint replacement, knee, shoulder, and sports medicine care. He began practicing at Carolina Orthopaedic & Sports Medicine Center in 2008.
Who to See
H. Clayton Thomason, III, MD
Dr. H. Clayton Thomason is an orthopaedic surgeon who specializes in ankle, elbow, hip, joint replacement, knee, shoulder, and sports medicine care. He began practicing at Carolina Orthopaedic & Sports Medicine Center in 2000.
Who to See
Jason P. Zlotnicki, MD
Dr. Jason Zlotnicki is a board-certified, fellowship-trained orthopaedic surgeon who specializes in adult reconstruction and joint replacement of the hip and knee. He began practicing at Carolina Orthopaedic & Sports Medicine Center in 2021.
Comprehensive Care for Pickleball Players
The right treatment is one that aligns with your health, fitness, and performance goals, enabling you to reach your highest potential. At Carolina Orthopaedic & Sports Medicine Center, our pickleball injury experts possess extensive knowledge and experience in the most effective treatments tailored to your unique needs. Working closely with you, our team identifies a diagnosis and implements a solution that keeps you active and on the court.
Our doctors prioritize conservative, nonsurgical care plans before considering surgery. If surgery becomes necessary, our specialists are proficient in the latest minimally invasive techniques, ensuring a safe, swift, and optimal recovery experience.
Common Pickleball Injuries & Treatments
For every pickleball player we treat, Carolina Orthopaedic & Sports Medicine Center offers comprehensive, personalized care plans. Explore the list below to learn more about the common treatments provided by our pickleball injury experts. Click the associated buttons for detailed information on each injury as well as treatment options.
Hurt Today. Treated Today.
We understand that injuries are painful and require prompt diagnosis and treatment. That’s why we’re proud to offer our QuickAccess clinic to treat your bone, joint, and muscle injuries and conditions.
Visit our QuickAccess Clinic for prompt orthopaedic care. Same-day appointments and walk-ins are welcome.
