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Pickleball Treatment Leaders in South Central Pennsylvania
As a trusted provider of advanced orthopedic care in the region, Orthopedic Associates of Lancaster is proud to be a leading resource for pickleball players seeking expert treatment for bone, joint, and muscle injuries. Our doctors are committed to helping athletes of all levels stay healthy, active, and performing their best.
Pickleball is a fast-paced and rewarding sport, but like any activity, it comes with risks. Every player has unique needs that require specialized attention, especially when an injury occurs. Getting you back on the court safely and quickly means working closely with a team of specialists who understand both the game and your goals.
In sports medicine, the athlete always comes first. Recovery plans focus on your ability to return to play and reach your highest potential. For pickleball players, having access to specialty-trained sports medicine experts can make all the difference in achieving a full recovery and resuming your favorite ball and paddle sport.
At Orthopedic Associates of Lancaster, our doctors specialize in treating pickleball-related injuries. With advanced training and extensive experience, they provide personalized treatment and rehabilitation plans designed to keep you moving. Our team will partner with you to find the right solution—whether that’s conservative care, therapy, or advanced surgical options—so you can get back on the court with confidence.
Our pickleball injury specialists at Orthopedic Associates of Lancaster are proud to be Pickleball Doctors. Offering 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
Staying healthy on the court starts with preparation off the court. Strength training, conditioning, and stretching routines can significantly reduce your risk of injury. Even small adjustments in flexibility, balance, and core strength can enhance performance while protecting your joints and muscles.
Our specialists recommend incorporating a structured warm-up and targeted exercises before and after play. Proper conditioning not only reduces injury risks but also helps improve stamina, agility, and power—giving you an edge in your game. See our Pickleball 10 to Win routine below for exercises designed to build strength, improve flexibility, and keep you conditioned for every match.
Pickleball 10 to Win
By practicing these 10 key exercises, players can enhance strength, mobility, balance, and stamina to maximize performance and reduce time lost to injury.
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 See a Specialist
If you experience pain or an injury while playing pickleball, do not ignore it. Continuing to play through pain can lead to more serious issues and longer recovery times. Seek medical care promptly if you notice:
- A fall accompanied by a popping sound or sudden pain in the arm, wrist, hip, shoulder, back, or knee
- Inability to bear weight on the ankle, knee, or leg
- Muscle or joint pain that persists despite rest and icing
- Pain in the wrist, hand, or forearm when gripping a paddle
- Shoulder, neck, or back pain when swinging
- Sharp or lingering pain in a specific area, especially if swollen, tender, or warm to the touch
Common pickleball injuries include:
- Back strains
- Elbow tendonitis
- Fractures
- Golfer’s elbow
- Hamstring strains
- Herniated discs
- Knee cartilage injuries
- Pickleball elbow (or tennis elbow)
- Plantar fasciitis
- Rotator cuff tears
- Sprains of the wrist and ankle
- Tendon injuries
Comprehensive Care for Pickleball Players
At Orthopedic Associates of Lancaster, our specialists tailor treatment plans to match your health, fitness, and performance goals. With expertise and extensive knowledge in the latest, evidence-based treatment options, we prioritize conservative and nonsurgical care whenever possible, including physical therapy, bracing, and injections.
If surgery becomes the best option, our surgeons are skilled in advanced, minimally invasive procedures to promote faster recovery and better outcomes. From diagnosis to rehabilitation, our team is here to support your safe return to the court and the activities you love.
Common Pickleball Treatments
Our team creates personalized care plans tailored to each pickleball player. Below are some of the most common treatments we use to manage injuries and support recovery. Click the links to learn more.