Pickleball Treatment Leaders
in the
Quad Cities

At Orthopaedic Specialists, our sports injury experts provide specialized bone, joint, and muscle care to keep pickleball players on the court throughout the Quad Cities.

Pickleball is a fast-growing sport in Iowa and all over the nation with great fitness benefits. Like any physical activity, however, pickleball comes with the risk of injury. Whether you're new to the game or a seasoned player, every athlete deserves care that’s tailored to their individual needs and goals.

Recovering from a pickleball injury takes more than rest: it takes the right team. At Orthopaedic Specialists, our sports medicine experts understand what it takes to get you back on the court. Our board-certified and fellowship-trained doctors create treatment plans focused on your performance goals and timeline for return to play.

We take a personalized approach to every injury, combining advanced training with one-on-one care. From diagnosis to rehabilitation, we’re here to help you move better, feel stronger, and play your best.

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Our pickleball injury experts at Orthopaedic Specialists 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.

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Pickleball Prep & Injury Prevention

When it comes to pickleball injuries, prevention is key. No matter your skill level, staying healthy on the court starts with smart training off the court. Building strength, improving flexibility, and warming up properly can go a long way in reducing your risk of injury.

To help you play stronger and safer, the sports medicine team at Orthopaedic Specialists developed the Pickleball 10 to Win—a targeted workout program designed just for pickleball players. This simple, effective routine can boost your performance and help minimize injuries so you can stay focused on the game.

Pickleball 10 to Win

With these 10 stretches and low-impact exercises, you can improve your game and reduce injury risk by focusing on flexibility, agility, strength, and stamina. 

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.

bear hugs

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.

pogo hops

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.

side-lying leg lift

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.

single-leg balance

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.

standing quad stretch

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.

rows

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.

planks

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.

heel raises

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.

squats

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.

lunges

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 Should I See a Doctor for a Pickleball Injury?

Don’t ignore pain on or off the court. Playing through discomfort can turn a minor issue into a serious injury and keep you sidelined longer than necessary. To stay active and protect your long-term health, it’s important to see an orthopaedic specialist as soon as symptoms begin.

At Orthopaedic Specialists, our sports medicine doctors are experts in diagnosing and treating pickleball injuries. With a precise diagnosis and a personalized treatment plan, we can help you recover faster and get back to the game you love.

Please request an appointment online or call us at (563) 344-9292 to see a pickleball injury expert in Davenport or Clinton if you’re experiencing any of the following:

  • A fall on the court followed by a popping sound or sensation in your arm, wrist, hip, shoulder, back, or knee
  • Trouble putting weight on your foot, ankle, knee, or leg
  • Ongoing muscle or joint pain that doesn’t improve with rest and ice
  • Pain in your hand, wrist, or forearm when holding your paddle
  • Shoulder, back, neck, or arm pain when swinging your paddle
  • Sudden, persistent pain in your back, arms, or legs—especially if the area feels warm or tender to the touch

Common pickleball injuries include:

  • Back Strains
  • Golfer’s Elbow
  • Hamstring Strains
  • Herniated or Slipped Disc
  • Knee Cartilage & Tendon Injuries
  • Plantar Fascia Ruptures
  • Plantar Fasciitis
  • Rotator Cuff Injuries
  • Tennis Elbow
  • Wrist & Ankle Sprains
pickleball equipment
Photo: Tuvi Mendel, M.D.

Who to See

Tuvi Mendel, M.D.

Dr. Tuvi Mendel is a board-certified orthopaedic surgeon with extensive experience and training in sports-related injuries of the foot and ankle, shoulder, and knee. He offers arthroscopic, minimally invasive surgical solutions for these injuries, including rotator cuff repair of the shoulder. He has also stayed at the forefront of joint replacement care and is a leading regional expert in robot-assisted knee replacement as well as reverse total shoulder replacement for severe rotator cuff tears and shoulder arthritis.

VIEW DR. Mendel's FULL BIO
Photo: Kristyn Darmafall, M.D.

Who to See

Kristyn Darmafall, M.D.

Dr. Kristyn Darmafall, who most recently served as an assistant professor of clinical orthopaedic surgery at The Ohio State University, is fellowship-trained and board-certified in sports medicine. She has extensive experience in sports-related injuries of the shoulder, knee, and hip, and she offers arthroscopic and minimally invasive management of shoulder, knee, and hip injuries.

VIEW DR. Darmafall's FULL BIO

Complete Care for Pickleball Players

The right treatment is the one that helps you achieve your health, fitness, and performance goals at the highest level. Our pickleball injury experts at Orthopaedic Specialists bring extensive knowledge and experience in advanced treatment options tailored to your needs. They work closely with you to provide a precise diagnosis and develop a care plan that supports your goals and keeps you active.

With expertise in a full range of treatments and protocols, our doctors prioritize conservative, nonsurgical options whenever possible. If surgery becomes necessary, they are highly skilled in the latest minimally invasive techniques to support a safe, efficient recovery and optimal outcome.

Common Pickleball Conditions

We provide personalized care plans individualized to the unique needs of athletes of all sports, including pickleball. Below is a list of common conditions our sports injury specialists treat every day.