Like any sport, pickleball offers not only fitness benefits, but it also poses risks of injury. Every pickleball player is a unique athlete with individual needs that require specialized attention. When an injury occurs, effective treatment and recovery demand collaboration with experts who possess the specific knowledge and experience tailored to your unique requirements.
In sports medicine, the athlete is the central focus. The objectives and the eagerness to get back into the game shape the care offered by sports medicine specialists. Choosing the appropriate sports medicine doctor is crucial for pickleball players aiming to regain peak performance after an injury.
At Palm Beach Orthopaedic Institute, our pickleball injury experts are all board-certified and specialty-trained doctors. Equipped with advanced training and renowned expertise in sports medicine, our specialists are ready to provide tailored treatment and rehabilitation plans. They collaborate closely with you, identifying the best solutions for your pain or limitations, ensuring your prompt return to the pickleball court and the sport you cherish.
Prevention is crucial for avoiding injuries in pickleball. Regardless of your skill level, off-court conditioning is key to minimizing injury risks during the game. Incorporating strength training and specific stretches into your routine is essential to prepare for matches. To protect your performance, consider following a customized workout or warm-up routine crafted by experts.
Welcome to the Pickleball 10 to Win program by Palm Beach Orthopaedic Institute, the trusted authority in pickleball injury care in Florida. This comprehensive workout plan not only boosts your game, but it also minimizes the risk of injuries, allowing you to stay on the court with confidence.
Always pay attention to pain during training or pickleball games as well as in any sport. Disregarding an injury could lead to prolonged time off the pickleball court.
Our specialists understand that the most effective injury treatment plan requires a precise diagnosis from an experienced doctor. Request an appointment online or call (561) 694-7776 to consult with one of our specialty-trained sports medicine doctors if you experience:
Common pickleball injuries include:
The ideal treatment is one that supports your health, fitness, and performance objectives, allowing you to achieve your peak potential. At Palm Beach Orthopaedic Institute, our specialists in pickleball injuries have in-depth expertise to provide customized and effective treatments tailored to your specific requirements. Collaborating closely with you, our team diagnoses the issue and implements a solution that ensures your active participation on the court.
Our doctors emphasize conservative treatment approaches before contemplating surgery. Should surgery be required, our experts excel in leading-edge minimally invasive techniques, guaranteeing a safe, speedy, and optimal recovery process.
For every pickleball player we treat, Palm Beach Orthopaedic Institute offers full-service leading-edge care plans across the entire spectrum of musculoskeletal health. Discover more about the treatments offered by our specialists for pickleball injuries by exploring the list below. Click on the corresponding buttons for detailed insights into each injury and the available treatment options.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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 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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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 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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
Step 1. Stand with your feet shoulder-width apart.
Step 2. Slowly lift your heels off the ground, rising uponto 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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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.