At Black Hills Orthopedic & Spine Center, our team of specialists delivers outstanding orthopedic care and uses their combined expertise to be a top resource for bone, joint, and muscle health in pickleball.
Serving Rapid City and nearby areas since 1976, our doctors are dedicated to providing expert care to keep our community active, healthy, and strong. In the ever-growing world of pickleball, we are proud to offer premier care for bone, joint, and muscle issues, ensuring athletes stay in the game.
Pickleball, like any sport, presents both health benefits and injury risks that necessitate a proactive wellness strategy. If an injury occurs, swift and effective recovery demands the skills of experienced professionals who can customize treatments to your individual needs.
At Black Hills Orthopedic & Spine Center, our skilled doctors excel in diagnosing and treating pickleball-related injuries. By offering personalized care and rehabilitation plans, we alleviate pain and minimize the impact of injuries, helping you return to the court safely and promptly.
Our pickleball injury experts at Black Hills Orthopedic & Spine Center 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 Play & Avoid Injury
Achieving success in pickleball involves prioritizing both wellness and safety. Regardless of your skill level, you can lower your risk of injury on the court by preparing off the court with the right techniques and dedication.
Incorporating activities like strength training, conditioning, and focused stretching is crucial for pickleball enthusiasts. For those seeking optimal protection and performance, our personalized program is here to help.
Pickleball 10 to Win
Boost your court performance and endurance with these 10 specialized exercises designed to enhance strength and agility.
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.
Pickleball Injuries & Care: When to Seek Help?
If you're experiencing pain or have been injured, it's important to refrain from playing pickleball—or any sport. Even minor injuries can worsen existing problems, potentially hindering your recovery. Timely consultation with an orthopedic doctor is necessary to avoid complications.
Effective injury management involves precise evaluation and prompt action from an experienced specialist. For the care you need, request an appointment online or call (605) 341-1414 to consult with one of our orthopedic and sports medicine doctors if you experience any of the following:
- Discomfort and sensitivity in the injured area
- Back or joint pain that lingers or worsens
- Swelling and discoloration
- Reduced flexibility or stiffness
- Weakness or instability in the joint or nearby muscles
- Numbness or tingling feelings
- Pain triggered by certain movements or activities
Who to See
Trevor Anderson, MD
Dr. Trevor Anderson is a member of The Rehab Doctors seeing patients at The Spine Center in Rapid City, South Dakota. Dr. Anderson is fellowship-trained and board-certified in pain medicine and physical medicine and rehabilitation.
Who to See
Peg Chilvers, MD
Dr. Peg Chilvers is a board-certified orthopedic surgeon who specializes in the foot and ankle. She joined Black Hills Orthopedic & Spine Center in March of 2015.
Who to See
Christopher Dietrich, MD
Dr. Christopher Dietrich is a member of The Rehab Doctors team, and he sees patients at The Spine Center in Rapid City, South Dakota.
Who to See
Clark Duchene, MD
Dr. Clark Duchene is an orthopedic surgeon who specializes in joint replacement, knee, shoulder, and sports medicine. He began practicing at Black Hills Orthopedic & Spine Center in 2004.
Who to See
Aaron Dykstra, MD
Fellowship-trained hand and upper extremity surgeon Dr. Aaron Dykstra joined Black Hills Orthopedic & Spine Center in May of 2015, bringing with him a wealth of experience, knowledge, and expertise in treating injuries and conditions of the hand, wrist, and elbow.
Who to See
Zachary Finley, MD
Dr. Zachary Finley is a fellowship-trained hand and upper extremity surgeon who specializes in the treatment of injuries and conditions of the hand, shoulder, elbow, and wrist.
Who to See
Christian Gaffney, MD, MSc
Devoted to helping patients with back and neck problems return to their active, healthy lifestyles, Dr. Christian Gaffney offers the highest level of specialized spine care.
Who to See
Steven Giuseffi, MD
As a native of Spearfish, Dr. Steven Giuseffi is happy to be back in the Black Hills of South Dakota. He joined Black Hills Orthopedic & Spine Center in 2014 and specializes in sports medicine and arthroscopic surgery.
Who to See
Robert Grunfeld, MD
Serving patients in Wyoming since 2015, Dr. Robert Grunfeld is a fellowship-trained orthopedic foot and ankle surgeon who joined Black Hills Orthopedic & Spine Center in 2020.
Who to See
Troy Gust, MD
Dr. Troy Gust is a board-certified neurosurgeon who specializes in a wide array of back, neck, and spine conditions. As a native of South Dakota, Dr. Gust began working with Black Hills Orthopedic & Spine Center in April of 2022.
Who to See
Nathan Jacobson, MD
Dr. Nathan Jacobson is a fellowship-trained sports medicine surgeon who specializes in sports-related injuries as well as comprehensive hip, knee, and shoulder care. Dr. Jacobson joined Black Hills Orthopedic & Spine Center in 2024.
Who to See
Michael Kadrmas, MD
Dr. Kadrmas is an orthopedic surgeon who specializes in joint replacement, knee, orthopedic trauma, and shoulder. He began practicing at Black Hills Orthopedic & Spine Center in 2004.
Who to See
Joshua Kolz, MD, MS
Dr. Joshua Kolz is a fellowship-trained orthopedic spine surgeon who joined Black Hills Orthopedic & Spine Center in 2023. He specializes in the surgical and nonsurgical treatment of back, neck, and spine injuries and conditions.
Who to See
Robert MacLachlan, MD
Dr. MacLachlan graduated from the Univ of Saskatchewan, Coll of Med, Saskatoon, Sask, Canada in 1993. He works in Rapid City, SD and specializes in Neurology. Dr. MacLachlan is affiliated with Black Hills Surgical Hospital and Monument Health Rapid City Hospital.
Who to See
Jeff Marrs, MD
Dr. Marrs is an orthopedic surgeon who specializes in hip, joint replacement, and knee. Dr. Marrs began practicing at Black Hills Orthopedic & Spine Center in 2002.
Who to See
Emmett McEleney, MD
Fellowship-trained orthopedic surgeon Dr. Emmett McEleney joined Black Hills Orthopedic & Spine Center in January of 2015. He specializes in joint replacement and orthopedic trauma as well as comprehensive care for the knee and shoulder.
Who to See
Monica Morman, MD
Dr. Monica Morman is dual fellowship-trained in shoulder and hand surgery and specializes in the treatment of injuries and conditions of the shoulder, elbow, and hand.
Who to See
Luke Mortimer, MD
Dr. Mortimer is an orthopedic surgeon who specializes in joint replacement, knee, shoulder, and sports medicine. Dr. Mortimer began practicing at Black Hills Orthopedic & Spine Center in 2008.
Who to See
Lew Papendick, MD
Dr. Papendick is an orthopedic surgeon who specializes in knee, shoulder, and sports medicine. Dr. Papendick began practicing at Black Hills Orthopedic & Spine Center in 1989.
Who to See
Kent Renaud, DPM
Dr. Renaud is a podiatric surgeon who specializes in ankle, foot, podiatry, and wound care. Dr. Renaud began practicing at Black Hills Orthopedic & Spine Center in 2004.
Who to See
Robert Woodruff, MD
Dr. Woodruff is an orthopedic surgeon who specializes in the back, neck, and spine. Dr. Woodruff began practicing at Black Hills Orthopedic & Spine Center in 2012.
Expert Pickleball Care at Black Hills Orthopedic & Spine Center
Looking to boost your pickleball performance while reducing injury risk? At Black Hills Orthopedic & Spine Center, our pickleball specialists are here to support your game. We understand the unique demands of the sport and offer customized treatment plans to ensure you return to the court in peak condition.
Our goal is to help you achieve your best with nonsurgical treatments whenever feasible. If surgery is necessary, our skilled surgeons utilize advanced minimally invasive techniques to ensure a faster and safer recovery.
Our team of experienced doctors specializes in diagnosing and treating a variety of pickleball injuries, from sprains to tendon issues. Whether you need a quick evaluation or ongoing care, we're here to help you get back on the court.
Given the dynamic nature of pickleball, injuries can vary. Learn more about common injuries and treatments using the links below.
Rapid City Office
Monday – Friday 9:00 a.m. – 7:00 p.m.
Saturday – Sunday 9:00 a.m. – 2:00 p.m.
Gillette Office
Monday – Friday 8:00 a.m. – 5:00 p.m.
Be Seen by Pickleball Experts FAST
If you’re injured on or off the pickleball court, your injuries need prompt care. At Black Hills Orthopedic & Spine Center, we are proud to provide immediate and comprehensive orthopedic care for your urgent needs without an appointment in Rapid City and Gillette.
Walk-ins welcome. No appointment needed.