Providing leading bone, joint, and muscle care to West Central Minnesota, Heartland Orthopedic Specialists is your source for pickleball injury care, serving players of all levels.
As the trusted orthopedic experts in Alexandria, Willmar, Fergus Falls, Morris, Graceville, Wadena, and the surrounding areas, we know that staying active is key, and pickleball is a fantastic way to do just that. We also know that injuries happen, even in the world of pickleball. When they do, specialized attention is crucial for players with specific demands.
Our team of highly trained pickleball specialists boasts extensive experience treating common pickleball injuries. We work together to create personalized treatment plans that address your pain or limitations, getting you back on the court quickly.
Our doctors are passionate about getting athletes back to their peak performance and keeping everyone moving. At Heartland Orthopedic Specialists, we offer this focused expertise specifically for pickleball players. Our goal is to help you excel on the court, even after recovering from an injury.
We're proud to be part of Pickleball Doctors, the national group of experts! Pickleball Doctors offers expert advice on injury prevention and performance enhancement so you can dominate the court with confidence.
Pickleball 10 to Win for Play Power & Injury Prevention
Stretching and building strength in targeted areas is a tried and true way to improve your agility, endurance, and power to keep a tip-top game in any sport. Pickleball is no different, but it does require unique skills and strengths, so refer to our Pickleball 10 to Win to up your game and keep it up. Using this simple guide, you can also help make sure you stay on the pickleball court by preventing injuries.
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.
Back on the Court Faster: When to See a Pickleball Injury Expert
Never let pain go unchecked, and don't wait for your injury to worsen. Remember, the sooner you seek help, the sooner our team of experts at Heartland Orthopedic Specialists can diagnose your injury and get you back to enjoying pickleball. Schedule an appointment today if you're experiencing any of these common pickleball injuries:
- Pain: Sharp or dull, pinpointing the affected area
- Swelling: Noticeable puffiness or inflammation around the injury
- Tenderness: Increased sensitivity when touched or pressured
- Bruising: Discoloration of the skin due to broken blood vessels
- Limited Movement: Difficulty moving the affected joint or limb
- Weakness: Reduced strength or inability to exert force properly
- Stiffness: Feeling of tightness or immobility in the muscles or joints
- Weight-Bearing Issues: Difficulty putting weight on the injured limb or joint
- Clicking or Popping: Audible or noticeable clicking or popping in the joint
- Warmth: Increased temperature or heat felt around the injured area
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
As a board-certified orthopedic surgeon, Dr. Dennis Weigel offers experienced bone, joint, and muscle care for a wide range of patients. He specializes in general orthopedics with a focus in adult hip and knee reconstruction and sports medicine. Dr. Weigel is committed to providing state-of-the-art nonsurgical and surgical orthopedic care, including robotic-assisted joint replacement, to ensure each patient receives individualized treatment and compassionate service.
As a board-certified orthopedic surgeon with subspecialty certification in sports medicine, Dr. Eric Nelson has extensive experience treating orthopedic and sports-related injuries and conditions for athletes and active individuals from all walks of life. His practice is focused on sports medicine, joint replacement, and the orthopedic treatment of the shoulder, elbow, hand, wrist, hip, and knee. He is committed to providing state-of-the-art nonsurgical and surgical orthopedic care, including robotically assisted surgery, to ensure each patient receives the personalized treatment they need and the compassionate care they deserve.
Dr. Emily Monroe is a board-certified orthopedic surgeon and fellowship-trained orthopedic sports medicine doctor specializing in sports-related and activity-related bone, joint, and muscle injuries and conditions. In her practice, Dr. Monroe is dedicated to ensuring the best possible outcomes through comprehensive treatment and the latest evidence-based procedures, including fracture care, knee ligament reconstruction, shoulder arthroplasty, and minimally invasive joint arthroscopy. She is also invested in helping her patients understand their problems and treatment options so that, together, they can reach a decision that best fits their goals.
As a board-certified orthopedic surgeon, Dr. Aaron Balgaard offers specialized, experienced care for injuries and conditions of the hip, knee, and shoulder as well as fracture care. He is committed to providing evidence-based treatments for the best possible outcomes, and his surgical expertise includes total joint replacement of the hip and knee, robotic-assisted joint replacement, rotator cuff repair, and arthroscopy of the knee and shoulder.
Dr. Balgaard completed his undergraduate studies at Oral Roberts University in Tulsa, Oklahoma, before attending the University of Minnesota Medical School in Duluth and Minneapolis. He later completed an orthopedic surgery residency at The University of Kansas School of Medicine in Wichita.
As a board-certified orthopedic surgeon, Dr. James Nelson specializes in providing complete care for a range of bone, joint, and muscle injuries and conditions. In orthopedics, more than other surgical specialties, physical improvement can often be seen after treatment, which he finds encouraging to himself and his patients. As a Willmar native, Dr. Nelson is honored to serve the needs of the West Central Minnesota community, offering care for hip, knee, and shoulder pain, rotator cuff tears, and hand and upper extremity injuries as well as total joint replacements.
As a board-certified podiatric surgeon, Dr. Russell Sticha offers advanced, specialized foot and ankle care. His practice is primarily focused on reconstructive surgery as well as surgical and nonsurgical treatment for all problems related to the foot and ankle. He is committed to providing state-of-the-art surgical and nonsurgical care to ensure each patient receives individualized treatment and compassionate service.
Dr. John Harvey is a fellowship-trained nonsurgical sports medicine specialist with expertise in acute fracture care and the latest nonsurgical treatment strategies, including ultrasound-guided injections. He is dedicated to ensuring his patients receive the care they need for the best possible outcomes, and he feels privileged to help people get back to the activities they enjoy, whether that be organized sports or simply a walk by the lake.
Keep Moving on the Pickleball Court
Do you want to maximize your pickleball game and prevent injuries? At Heartland Orthopedic Specialists, our dedicated pickleball injury experts know the specific demands of the sport. We utilize our expertise to create patient-centered treatment plans that get you back on the court feeling at the top of your game.
We aim to help you reach new heights in your performance through nonsurgical methods whenever possible. However, if surgery is required, our expertly trained doctors employ the latest minimally invasive techniques for a faster, safer recovery.
The Care Pickleball Players Need
Don't let pain stop your pickleball passion! Here at Heartland Orthopedic Specialists, our team of experts is dedicated to getting you back to the sport you love. We create personalized plans to address your unique injury, prioritizing nonsurgical options whenever possible.
Our experienced pickleball doctors understand the importance of an accurate diagnosis. They'll use their expertise to craft a treatment plan that gets you moving again, fast.
Pickleball Injuries & Expert Care
Our highly skilled team tackles a variety of injuries and conditions commonly experienced by pickleball players. From sprains to tendon injuries, our doctors offer comprehensive treatment options to direct your recovery. Many pickleball injuries can be alleviated with rest and at-home remedies, but some need professional evaluation to determine the optimal treatment plan. Use the links below to learn more about these injuries and conditions.