Pickleball Treatment Leaders in Kentucky
Committed to Owensboro and the surrounding areas with excellence in orthopedic care that is focused on you, Advanced Center for Orthopedics & Sports Medicine is your source for all the compassionate, individualized bone, joint, muscle, tendon, and ligament care a pickleball player could need and deserves.
Your activity plays a huge role in your health, but it also has its risks. Anyone who is involved in any activity is susceptible to injuries happening on the court, even pickleball players. As every athlete is unique, so are their needs. When an injury takes you off the court, you need a medical professional who has the training and experience to get you back to performing at your best.
Every athlete is unique with their own needs that require special attention. When you get injured, it’s important to team up with medical professionals who have the training and expertise to get you back on the court.
Sports medicine is about the athlete. It is their goals that drive the treatment options offered by their sports medicine doctor. Getting pickleball players back in the game takes the right sports medicine doctor to put them on the path to a successful comeback after an injury.
At Advanced Center for Orthopedics & Sports Medicine, our pickleball injury experts are board-certified and fellowship-trained orthopedic specialists who give pickleball players the care they need. With their acknowledged sports medicine expertise, they support you every step of the way, from treatment to recovery. They work with you to find the right solution for your pain and limitations, ensuring that you receive the care you need to get back to doing what you love.
The pickleball injury experts at Advanced Center for Orthopedics & Sports Medicine 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 & Avoid Injury
Performing at your best on the court requires dedication off the court. Injuries are not limited to a specific skill level, and they can happen to anyone. There are steps you can take to minimize the risk of getting hurt. Pickleball players can make playing on the court a lasting experience by doing regular strength training, targeted stretches, and conditioning. Level up your game and take time to explore programs designed by experts so that you can play at your best at your next match.
The Pickleball 10 to Win, from Kentucky’s leaders in treating pickleball injuries at Advanced Center for Orthopedics & Sports Medicine, is your complete workout program for playing better pickleball. By using this program, you can improve your game and help prevent injury.
Pickleball 10 to Win
With these 10 targeted exercises, you can improve your flexibility, agility, strength, and endurance to win on the court and stay on the court.
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 Be Seen
Training and playing pickleball, or any sport, while in pain can have long-term effects that keep you off the court for good. It is important to see an orthopedic specialist before a problem worsens.
Our experts understand that the most optimal approach to injury treatment requires specialized attention and a precise diagnosis from an experienced doctor. Request an appointment online or call (270) 926-4100 to consult with one of our specialty-trained sports medicine doctors if you experience:
- Popping sounds or sensations in your arm, wrist, hip, shoulder, back, or knee after a fall
- Incapability to bear weight on your foot, ankle, knee, or leg
- Persistent muscle or joint pain after rest and ice
- Pain in your hand, wrist, or forearm when gripping your pickleball paddle
- Discomfort in your shoulder, back, neck, or arm when swinging your pickleball paddle
- Sudden, persistent back, arm, or leg pain after playing, especially if it is tender and/or warm to the touch
Common pickleball injuries include:
- Hamstring and back strains
- Golfer’s and tennis elbow
- Herniated or slipped discs
- Knee cartilage and tendon injuries
- Plantar fascia ruptures
- Plantar fasciitis
- Rotator cuff injuries
- Wrist and ankle sprains
Who to See
Charles A. Milem, M.D.
Dr. Charles Milem received his medical degree from The Ohio State University College of Medicine in 1988 and completed his internship and residency at the Medical College of Ohio in Toledo. He joined Orthopaedics & Sports Medicine Owensboro, now Advanced Center for Orthopedics & Sports Medicine, in 1993. Dr. Milem is board-certified in orthopedics, and he is a fellow of the American Academy of Orthopaedic Surgeons.
Dr. Charles Milem received his medical degree from The Ohio State University College of Medicine in 1988 and completed his internship and residency at the Medical College of Ohio in Toledo. He joined Orthopaedics & Sports Medicine Owensboro, now Advanced Center for Orthopedics & Sports Medicine, in 1993. Dr. Milem is board-certified in orthopedics, and he is a fellow of the American Academy of Orthopaedic Surgeons.
Who to See
R. Keith Moore, M.D.
Dr. Keith Moore is board-certified in orthopedics, and he is a fellow of the American Academy of Orthopaedic Surgeons. He is also a member of the American Medical Association, Kentucky Medical Association, Daviess County Medical Society, Kentucky Orthopaedic Society, and Society of Military Orthopaedic Surgeons.
Dr. Keith Moore is board-certified in orthopedics, and he is a fellow of the American Academy of Orthopaedic Surgeons. He is also a member of the American Medical Association, Kentucky Medical Association, Daviess County Medical Society, Kentucky Orthopaedic Society, and Society of Military Orthopaedic Surgeons.
Who to See
William R. Martin, M.D.
Dr. William Martin is board-certified in orthopedics and is a fellow of the American Academy of Orthopaedic Surgeons. He is also a member of the Arthroscopy Association of North America, the Society of Military Orthopedic Surgeons, and the Daviess County Medical Society.
Dr. William Martin is board-certified in orthopedics and is a fellow of the American Academy of Orthopaedic Surgeons. He is also a member of the Arthroscopy Association of North America, the Society of Military Orthopedic Surgeons, and the Daviess County Medical Society.
Who to See
S. David Boles, M.D.
Dr. David Boles is board-certified in orthopedics with a Certificate of Added Qualifications in surgery of the hand. He is also a fellow of the American Academy of Orthopaedic Surgeons and a member of the American Society for Surgery of the Hand.
Dr. David Boles is board-certified in orthopedics with a Certificate of Added Qualifications in surgery of the hand. He is also a fellow of the American Academy of Orthopaedic Surgeons and a member of the American Society for Surgery of the Hand.
Who to See
Geoffrey L. Hulse, M.D.
Dr. Geoffrey Hulse is a board-certified orthopaedic surgeon who specializes in performing Mako Robotic-Arm Assisted joint replacements. He is also a Diplomate of the National Board of Medical Examiners as well as a member of the American Medical Association, the American Academy of Orthopaedic Surgeons, the Daviess County Medical Society, and the Kentucky Orthopaedic Society.
Dr. Geoffrey Hulse is a board-certified orthopaedic surgeon who specializes in performing Mako Robotic-Arm Assisted joint replacements. He is also a Diplomate of the National Board of Medical Examiners as well as a member of the American Medical Association, the American Academy of Orthopaedic Surgeons, the Daviess County Medical Society, and the Kentucky Orthopaedic Society.
Who to See
Joseph A. Polio, M.D.
Dr. Joseph A. Polio is a fellowship-trained orthopedic foot and ankle surgeon who specializes in the treatment of ankle and foot pain as well as sports injuries, fractures, and arthritis of the foot and ankle as well as deformities, like bunions and hammertoe. He is a member of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Foot & Ankle Society.
Dr. Joseph A. Polio is a fellowship-trained orthopedic foot and ankle surgeon who specializes in the treatment of ankle and foot pain as well as sports injuries, fractures, and arthritis of the foot and ankle as well as deformities, like bunions and hammertoe. He is a member of the American Academy of Orthopaedic Surgeons and the American Orthopaedic Foot & Ankle Society.
Who to See
William P. Polio, M.D.
Dr. William Polio is a fellowship-trained sports medicine surgeon specializing in comprehensive bone, joint, and muscle care for athletes and anyone who enjoys an active lifestyle. His expertise includes a wide array of advanced sports medicine and joint replacement procedures, including ACL and multi-ligament knee reconstruction, minimally invasive arthroscopic joint repair, total and partial knee replacement, and total and reverse shoulder replacement.
Dr. William Polio is a fellowship-trained sports medicine surgeon specializing in comprehensive bone, joint, and muscle care for athletes and anyone who enjoys an active lifestyle. His expertise includes a wide array of advanced sports medicine and joint replacement procedures, including ACL and multi-ligament knee reconstruction, minimally invasive arthroscopic joint repair, total and partial knee replacement, and total and reverse shoulder replacement.
Who to See
Bryce A. Meredith, D.O.
Dr. Bryce Meredith is an orthopedic expert specializing in pediatric orthopedics and primary care sports medicine. His expertise includes comprehensive care for athletes, arthritis management, joint injections, sports performance and nutrition, carpal tunnel injections, and trigger finger injections. He is a member of the American Osteopathic Association, the American Medical Society for Sports Medicine, the American Academy of Family Physicians, the Kentucky Academy of Family Physicians, and Alpha Omega Alpha Honor Medical Society for his academic achievement in medical school.
Dr. Bryce Meredith is an orthopedic expert specializing in pediatric orthopedics and primary care sports medicine. His expertise includes comprehensive care for athletes, arthritis management, joint injections, sports performance and nutrition, carpal tunnel injections, and trigger finger injections. He is a member of the American Osteopathic Association, the American Medical Society for Sports Medicine, the American Academy of Family Physicians, the Kentucky Academy of Family Physicians, and Alpha Omega Alpha Honor Medical Society for his academic achievement in medical school.
Who to See
Tristan C. Briones, II, M.D.
Dr. Tristan Briones is a board-certified physical medicine and rehabilitation specialist who specializes in providing comprehensive care to patients suffering from various injuries and conditions using nonsurgical treatment methods. His commitment revolves around being a key player in his patients' health journey, ensuring they achieve their fitness objectives, enjoy their activities, and enhance their overall well-being. His expertise includes an array of advanced treatments, such as epidural steroid injections, facet injections, sacroiliac joint injections, spinal cord stimulation, electromyography, nerve conduction studies, trigger point injections, muscle spasticity management, and BOTOX® injections.
Dr. Tristan Briones is a board-certified physical medicine and rehabilitation specialist who specializes in providing comprehensive care to patients suffering from various injuries and conditions using nonsurgical treatment methods. His commitment revolves around being a key player in his patients' health journey, ensuring they achieve their fitness objectives, enjoy their activities, and enhance their overall well-being. His expertise includes an array of advanced treatments, such as epidural steroid injections, facet injections, sacroiliac joint injections, spinal cord stimulation, electromyography, nerve conduction studies, trigger point injections, muscle spasticity management, and BOTOX® injections.
Comprehensive Care for Pickleball Players
The treatment that works for you is the treatment that helps you meet your health, fitness, and performance goals at the highest possible level. Our pickleball injury experts at Advanced Center for Orthopedics & Sports Medicine have extensive knowledge and experience in the best treatments available, and our team will work closely with you to determine a diagnosis and a solution focused on you and your needs.
When it comes to developing treatment plans, our medical professionals are committed to taking a patient-centered approach to provide each patient with the best treatment solution. They will first exhaust all applicable conservative treatment options. However, if these nonsurgical approaches are unable to provide relief, our orthopedic surgeons will discuss your surgical options with you and help you decide which orthopedic surgery is right for you. With their skills, they offer the latest minimally invasive techniques to ensure the safest, fastest, and best overall recovery and experience.
Common Pickleball Injuries & Treatments
We offer complete, unique care programs for every pickleball player we treat. See the list below for some of the common injuries that pickleball players experience as well as treatments offered by our pickleball injury experts. To learn more, click the associated link provided.
Hurt Today? Treated Today!
Through our Orthopedic Urgent Care, you’ll receive compassionate treatment from an orthopedic expert specialty-trained in bone, joint, and muscle injury care. You will also save on time and money by avoiding a trip to the ER.
