Pickleball Treatment Leaders in Tennessee
Appalachian Orthopedics is the region’s source for tailored bone, joint, and muscle care, delivering exceptional support for pickleball enthusiasts to maintain their edge in the game.
Similar to any sport, pickleball provides fitness benefits, but it also comes with potential injury risks. Each pickleball player is a unique athlete with specific needs requiring specialized attention. Getting back and staying on the court after an injury requires collaboration with those who have the expertise essential for delivering the most effective treatment.
In the field of sports medicine, the athlete takes center stage. Their performance objectives and goals dictate the treatment approaches provided by their sports medicine specialist. For pickleball players, selecting the right sports medicine doctor is crucial in achieving optimal performance after an injury.
At Appalachian Orthopedics, our board-certified and fellowship-trained specialists have high-quality training and expertise in providing care for pickleball injuries as well as sports medicine needs. Working closely with you, our experts focus their efforts on delivering the ideal resolution for your pain or restrictions, ensuring a prompt return to pickleball.
Our pickleball injury experts at Appalachian 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
Prioritizing prevention is more effective than seeking care following any injury or condition. In the dynamic realm of pickleball, players at every skill level can reduce the likelihood of on-court injuries through off-court training. Integrating strength training, conditioning, and targeted stretches significantly prepares pickleball enthusiasts for upcoming matches. Enhance your protection and performance by following a professionally designed workout or warm-up routine.
The Pickleball 10 to Win is designed by Tennessee’s leaders in treating pickleball injuries at Appalachian Orthopedics. This comprehensive workout regimen is tailored to enhance your pickleball skills while also aiding in injury prevention.
Pickleball 10 to Win
Enhance your court performance and endurance by utilizing these 10 specific exercises, designed to boost flexibility, agility, strength, and stamina.
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 through the pain in sports, including pickleball, is never recommended. Ignoring an untreated injury may extend your time off the pickleball court. It is essential to promptly seek evaluation from an orthopedic specialist to prevent additional harm or long-term setbacks.
Our experts recognize the importance of an accurate diagnosis for an effective treatment plan. To make an appointment or consult with our specialty-trained sports medicine doctors, you can either schedule an appointment online or call (423) 434-6300 if you have experienced:
- An arm, wrist, hip, shoulder, back, or knee injury with a popping sound or sensation from a fall on the court
- An inability to put weight on your leg, knee, foot, or ankle
- Muscle or joint pain that does not subside after rest and icing
- Pain in your hand, wrist, or forearm after holding your pickleball paddle
- Pain in your shoulder, back, neck, or arm after swinging your pickleball paddle
- Targeted pain in your back, arms, or legs that is sudden and persistent after playing, especially if it is tender and/or warm to the touch
Common pickleball injuries include:
- Cartilage tear
- Fracture
- Golfer's elbow (medial epicondylitis)
- Ligament (ACL or PCL) tear
- Meniscus tear
- Rotator cuff injury
- Sprain or strain
- Tendonitis
- Tennis elbow (lateral epicondylitis)
Who to See
Jason Brashear, M.D.
Who to See
Jonathan Clark, M.D.
Who to See
James Goss, M.D.
Who to See
John Holbrook, M.D.
Who to See
Gabriel Hommel, M.D.
Who to See
Matthew Lamagna, D.O.
Who to See
John Mann III, M.D.
Who to See
Bart McKinney, M.D.
Who to See
John Phillips, M.D.
Who to See
Alexander Rothy, M.D.
Who to See
Phillip Sussman, D.O.
Who to See
Larry Waldrop II, M.D.
Who to See
T. Lisle Whitman, M.D.
Personalized Care for Pickleball Players
The most effective treatment for your health, fitness, and performance goals is the one that aligns best with your needs, and seeking advice from an expert can assist in making that decision. Our team of pickleball injury specialists at Appalachian Orthopedics brings extensive knowledge and experience in the latest evidence-based treatment options to cater to your specific requirements. Collaboratively, we formulate a personalized treatment plan designed to meet your individual needs and goals, enabling a return to the activities you cherish.
Our doctors are well-versed in a diverse range of treatments and protocols. Prioritizing conservative and nonsurgical approaches is always our initial consideration before contemplating surgery. Should surgery be deemed the most suitable option, our doctors are skilled in utilizing the latest minimally invasive techniques, ensuring a secure, rapid, and optimal recovery experience.
Pickleball’s Common Injuries & Treatments
Every pickleball player we treat is provided with customized and comprehensive care programs. Here are some of the most typical treatments offered by our pickleball experts. For further information on these treatments, simply click the button provided.
Be Seen Today
When you have a pickleball injury requiring immediate attention, we’ve got you covered. Our Orthopedic Urgent Care at Appalachian Orthopedics offers extended weekday and weekend hours providing prompt care for patients suffering from acute bone, joint, and muscle injuries and conditions.
Walk-Ins Welcome—No Appointment Necessary
Bristol Regional Medical Center
Monday – Friday, 8:00 a.m. – 6:00 p.m.
Saturday, 10:00 a.m. – 4:00 p.m.
(423) 844-6450
Johnson City
Monday – Friday, 8:00 a.m. – 8:00 p.m.
Saturday, 10:00 a.m. – 2:00 p.m.
(423) 434-6300