Pickleball Treatment Leaders
in the Florida Panhandle
As the region’s most preferred orthopaedic practice, Orthopaedic Associates is your source for all the advanced bone, joint, and muscle care a pickleball player could need.
Similar to other sports, pickleball has both health benefits and injury risks. And like other sports, its athletes are unique with specific needs that require special attention from an expert. When injured, getting back on the court takes specialized knowledge and experience from specialists who know your needs best, providing you with the most effective treatment that works for you.
In the realm of sports medicine, the athlete takes precedence. Their performance objectives and successful return to play stand as essential elements guiding the treatment approaches offered by their sports medicine doctor. For pickleball enthusiasts, securing the ideal sports medicine doctor is essential to achieving the highest level of play following an injury.
At Orthopaedic Associates, our pickleball injury team is made up of board-certified and fellowship-trained specialists. With top-tier training and acknowledged prowess in sports medicine, our specialists are poised to provide the necessary treatment and rehabilitation tailored to your needs. Collaborating closely with you, our experts will work to identify the optimal solution for your pain or limitations, facilitating your return to pickleball and the activities you cherish.
Our pickleball injury experts at Orthopaedic 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
In the realm of pickleball, experts emphasize that prevention reigns supreme. Regardless of skill level, players can mitigate on-court injury risks by focusing off the court. Incorporating strength training, conditioning, and targeted stretches significantly enhances preparation for upcoming pickleball matches. To safeguard and enhance your performance, consider embracing an expert-crafted training program for your next workout or warm-up routine.
We present the Pickleball 10 to Win regimen from Orthopaedic Associates’ distinguished leaders in treating pickleball-related injuries in Florida. This comprehensive workout program is tailored to refine your pickleball skills and proactively prevent potential injuries. Incorporate this routine to elevate your game and enhance injury resilience.
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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 Be Seen
Avoid training or engaging in pickleball, or any sport, while experiencing pain. Ignoring discomfort may lead to an injury that could indefinitely sideline you from the pickleball court. To prevent severe injury and ensure a prompt recovery, seek immediate evaluation and care from an orthopaedic specialist.
Our specialists understand that the most effective injury treatment plan requires a precise diagnosis from an experienced doctor. Request an appointment online or call 850-863-2153 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 heard or felt with a fall
- Inability to bear weight on your foot, ankle, knee, or leg
- Muscle or joint pain that persists after conservative home treatments like resting and icing
- Pain when holding or swinging your pickleball paddle
- Sudden and persistent pain after playing pickleball, especially if any area is tender and/or warm to the touch
Common pickleball injuries include:
- Golfer’s elbow, or medial epicondylitis
- Herniated or slipped disc
- Knee cartilage and tendon injuries
- Pickleball (or tennis) elbow, or lateral epicondylitis
- Plantar fascia ruptures and plantar fasciitis
- Rotator cuff injuries
- Sprains of the wrist and ankle
- Strains in the back and hamstring
Who to See
Fellowship-trained and board-certified in joint replacement and revision, orthopaedic surgery, adult reconstruction, arthroscopy and sports medicine, and minimally invasive surgery, Dr. Mark Tenholder specializes in elbow, general orthopaedics, hand, hip, joint replacement and revision, knee, shoulder, sports medicine, and wrist. He joined Orthopaedic Associates in August 2004.
Dr. Tenholder graduated with honors from the University of Florida College of Medicine. He then completed an…
Fellowship-trained and board-certified orthopaedic surgeon Dr. James Watt specializes in hand, wrist, elbow, and shoulder surgery and is also a sports medicine, arthroscopy, and general orthopaedic expert. He joined Orthopaedic Associates in September 2012.
Dr. Watt received his Doctor of Osteopathic Medicine degree from Des Moines University in Des Moines, Iowa. He then completed an orthopaedic surgery internship and residency at Ohio University in Columbus, Ohio. After his residency…
Dr. T. Jacob Seales is a fellowship-trained and board-certified joint replacement and revision surgeon who specializes in anterior hip replacement, Mako® robotic-arm assisted procedures, revision total hip replacement, revision total knee replacement, and total knee replacement.
Dedicated to providing his patients with exceptional orthopaedic care, Dr. Seales takes a team approach when treating his patients so that he can understand their goals and develop a treatment plan that meets…
Dr. David Dean is a board-certified orthopaedic surgeon who specializes in providing care for the elbow, hip, knee, and shoulder. He is highly skilled at performing a wide array of treatment options, including injections, joint replacement, and arthroscopic surgery. Dr. Dean is also committed to working with each of his patients to find a treatment plan that meets their needs and gets them back to enjoying the activities they love.
After receiving his Bachelor of Science degree from…
Dr. Jake Hawkins is a board-certified and fellowship-trained orthopaedic surgeon specializing in hip and knee replacement, including complex revision surgery. He offers a comprehensive approach to joint care, combining advanced surgical techniques with non-surgical and biologic treatment options to help patients restore mobility, reduce pain, and improve quality of life. He takes a patient-centered, individualized approach, carefully considering each patient’s anatomy, lifestyle, and goals…
Advanced Care for Pickleball Players
The most effective treatment for you is the one that aligns with your health, fitness, and performance objectives at their peak. At Orthopaedic Associates, our specialists in pickleball-related injuries possess expertise and experience in tailoring the finest available treatments to suit your requirements. Collaborating closely with you, our team is dedicated to diagnosing your condition accurately and devising a solution that not only aids in achieving your goals but also ensures your continuous participation in an active lifestyle.
With specialized proficiency spanning various treatments and methodologies, our doctors prioritize recommending conservative, nonsurgical care plans before considering surgical options. In instances where surgery becomes imperative, our doctors excel in employing leading-edge minimally invasive techniques, aiming for the safest, swiftest, and most optimal recovery and patient experience possible.
Common Pickleball Injuries & Treatments
We offer complete, unique care programs for every pickleball player we treat. See the list below for more information on common pickleball injuries as well as treatments our pickleball injury experts offer. To learn more about any of these treatments, click the associated link provided.
HURT TODAY? TREATED TODAY!
We know that injuries occur when you least expect them. For this reason, we proudly offer same-day appointments to treat your acute orthopaedic injuries and conditions.
Same-Day Appointments
Monday – Friday
8:30 a.m. – 3:00 p.m.
Please call 850-863-2153 by 2:00 p.m. to be guaranteed an appointment for that day.