As the region’s most preferred orthopedic practice, we know how to keep you stronger—on the pickleball court and off. Southern Indiana Orthopedics is your source for the world-class pickleball injury care you deserve.
We specialize in keeping our communities active—and that means keeping paddles flying on the pickleball court. Whether you're a seasoned pro or just starting out, pickleball can take a toll on your body.
We're committed to helping you achieve peak performance. Our focus is on not just relieving pain, but restoring your ability to move confidently and freely. Let us help you overcome your injury and get back to enjoying the sport you love.
Proud to be nationally recognized as Pickleball Doctors, our pickleball injury experts at Southern Indiana Orthopedics are here for local pickleball players. Offering expert injury prevention and performance optimization guidance, the elite group of doctors at Pickleball Doctors is committed to keeping you dominating on the pickleball court.
Preparing & Preventing Injury in Pickleball
The key to keeping injuries at bay while playing pickleball is training right and playing right. Don't wait for pain to slow your game down. By focusing on strength training and targeted stretches off the court, you can minimize your risk of injury on the court.
Here at Southern Indiana Orthopedics, we know prevention is key. As southern Indiana’s leader in pickleball injury care, we teach the Pickleball 10 to Win program. This comprehensive workout program focuses on keeping you healthy and in the game.
Pick Up Your Pickleball Game
This specially designed warm-up and workout routine targets flexibility, agility, strength, and endurance—the keys to peak pickleball performance. With these exercises, you'll be moving faster, hitting harder, and leaving your opponents behind.
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.
When to Seek a Pickleball Injury Expert
Pickleball is fun, but pain can put a damper on your game. Don't ignore aches and pains and hope they will disappear. Ignoring an injury can make it worse and keep you off the court longer.
The best injury treatment plan requires the right diagnosis from an experienced doctor, and our team at Southern Indiana Orthopedics is here to help you. Request an appointment online or call (812) 376-9353 to consult with one of our specialty-trained orthopedic doctors if you experience pain or dysfunction after or during activity.
Here are some signs you might need to schedule an appointment with one of our doctors:
- Sudden, sharp pain in your arm, wrist, hip, shoulder, back, or knee, often accompanied by a popping sound, following a fall on the court
- Inability to put weight on your foot, ankle, knee, or leg
- Ongoing pain in your muscles or joints that doesn't improve with rest or ice
- Discomfort or pain in your hand, wrist, or forearm when gripping your pickleball paddle
- Shoulder, back, neck, or arm pain that occurs while swinging your paddle
- Severe, localized pain in your back, arms, or legs that develops after playing, often accompanied by tenderness and warmth
Who to See
Douglas J. Federle, M.D., M.S.
Dr. Douglas J. Federle's interest in orthopedics began while completing his undergraduate degree in mechanical engineering at the University of Cincinnati.
Through the university's cooperative education program, he was employed by Ethicon Endosurgery and participated in surgical instrument design. This ultimately led to his choice of orthopedic surgery as a career, the perfect blend of medicine and engineering.
Who to See
Cary M. Guse, M.D.
Born and raised in Wanatah, a small northwest Indiana farming town, Dr. Cary Guse was the first in his family to attend college. A four-sport athlete and class valedictorian in high school, he continued his scholastic and athletic endeavors while attending Franklin College, participating in both basketball and baseball and receiving the prestigious Ben Franklin Distinguished Scholar award. He went on to graduate summa cum laude while graduating first in his class.
Who to See
Lisa Lanham, D.P.M.
Dr. Lisa Lanham chose to follow in both her father's and grandfather's footsteps as a third-generation podiatrist. Dr. Lanham graduated from Indiana University in 1986 and the California School of Podiatric Medicine in 1990, now called Samuel Merritt University.
Postgraduate training included a surgical residency at Pacific Hospital of Long Beach, clinical rotations with an osteopathic teaching institution, pediatric experience, and a surgical fellowship at Tustin Hospital in Tustin, CA.
Who to See
Matthew E. Lovell, M.D.
Dr. Lovell is a specialist in orthopedic surgery, treating patients in Columbus, Seymour, and North Vernon. He specializes in minimally invasive surgery of the hip, knee, and shoulder. Dr. Lovell offers advanced surgical techniques that allow his patients to get back to the activities that they enjoy as fast as possible. Dr. Lovell avoids the use of surgical staples or sutures that have to be removed, allowing for a smaller scar and improved patient satisfaction.
Dr. Lovell's expertise includes:
Who to See
Robert B. Middleton, D.P.M.
Born and raised in Kentucky, Dr. Robert Middleton is a podiatrist specializing in care for the foot and ankle. He provides his patients with advanced surgical techniques and procedures to help them get back to moving the way they should.
Dr. Middleton believes that a strong patient-doctor bond is paramount in achieving positive outcomes. He takes the time to listen and get to know his patients, ensuring that together they formulate appropriate treatment plans that are tailored to help reach their goals.
Who to See
Eric P. Tannenbaum, M.D.
Dr. Eric Tannenbaum is a fellowship-trained, board-certified orthopedic surgeon specializing in total joint replacement surgery, hip preservation, and sports medicine. He offers the most current and advanced surgical techniques to his patients including anterior total hip replacement, robotic-assisted total knee replacement, and custom total shoulder replacement with 3D-printed patient-specific guides.
Who to See
Sean M. Wilson, M.D.
Born and raised in Indiana, Dr. Sean Wilson is a fellowship-trained orthopedic surgeon specializing in sports medicine, total joint replacement surgery, and trauma surgery. He offers his patients the most current and advanced surgical techniques, including reverse total shoulder replacement, arthroscopic procedures, and ACL reconstruction to help them overcome pain, weakness, or instability to get back to the things that give their lives purpose and meaning.
He believes that you can only expect a good outcome if the care and treatment provided is both personal and personalized and that is central to everything he does.
Common Pickleball Injuries & Treatments
We craft and create care plans for each pickleball player we see. Check the list below for more information on some of the typical pickleball injury treatments provided by our doctors. Under our care, our doctors will discuss the best treatment options available to you and walk you through what to expect with recovery and rehabilitation.
Hurt on the Court Today? Get Treated Today!
If you’ve suffered an injury like a sprain, strain, or broken bone, save on cost and time by skipping the emergency room and be seen right away at our Orthopedic Urgent Care in Columbus.
Visit our Orthopedic Urgent Care clinic for prompt orthopedic care. Walk-ins welcome. No appointment necessary.