Last week STAR had the pleasure of presenting to a group of Pickleball athletes at Fairport Pickleball Club. The presentation focused on common upper body injuries and strengthening exercises to help prevent these injuries.  Pickleball’s explosive, repetitive nature creates predictable upper body injury patterns.

Most injuries trace back to arm-dominant mechanics, poor scapular control, and grip issues — fixable with targeted PT intervention. A structured 3-phase rehab program using manual therapy, bracing, and progressive loading resolves the majority of upper body injuries.

Many common injuries can be prevented by a simple upper body strengthening routine that targets the key muscle groups used during Pickleball.  Players who complete a prevention program and address mechanics can continue playing for decades, pain-free!

5 targeted exercises address the full kinetic chain.

• Half Kneeling Pallof Press

• 1.  Kneel with one knee down, band anchored to side at chest height

• 2.  Hold band at sternum, engage core and glutes firmly
• 3.  Slowly press arms forward to full extension — resist rotation
• 4.  Hold 2 seconds, return to chest. Keep hips square throughout
• 5.  Complete all reps, switch sides
• Sets: 2–3  |  Reps: 10–15  |  Rest: 60 sec  |  Frequency: 3x/week
• Bilateral Theraband External Rotation with Wrist Extension

• 1.  Stand holding a theraband at hip height, elbows bent 90°

• 2.  Externally rotate both arms outward — squeeze shoulder blades
• 3.  At end of external rotation, gently extend wrists backward
• 4.  Slowly return: flex wrists first, then internally rotate back
• 5.  Maintain upright posture, avoid shrugging shoulders
• Sets: 2–3  |  Reps: 10–15  |  Rest: 60 sec  |  Frequency: 3x/week
• Theraband Shoulder Diagonals (PNF D1/D2)

• 1.  D2 Flexion: Start at hip opposite side, band in hand, palm down

• 2.  Sweep arm diagonally up/across to overhead on same side
• 3.  Externally rotate as you elevate — finish palm facing back
• 4.  Reverse motion (D2 Extension) for the return stroke simulation
• 5.  Perform D1 pattern as well: across body → out to side → overhead
• Sets: 2–3  |  Reps: 10–15  |  Rest: 60 sec  |  Frequency: 3x/week
• Serratus Anterior Punches

• 1.  Lie supine or stand facing wall, light dumbbell or band in hand

• 2.  Extend arm to ceiling / forward at 90°, elbow straight
• 3.  "Punch" arm further forward by protracting the shoulder blade
• 4.  Hold protraction 2 seconds, slowly retract back — controlled
• 5.  Do NOT let elbow bend or shoulder shrug upward
• Sets: 2–3  |  Reps: 10–15  |  Rest: 60 sec  |  Frequency: 3x/week
• Eccentric Wrist Extensor Curls

• 1.  Sit with forearm resting on thigh, palm facing down, light weight

• 2.  Use opposite hand to assist wrist into full extension (UP)
• 3.  Release opposite hand — slowly lower weight over 3–5 seconds
• 4.  The slow lowering (eccentric phase) is the key therapeutic element
• 5.  Begin very light (0.5–1 lb); increase only when pain-free at 15 reps
• Sets: 2–3  |  Reps: 10–15  |  Rest: 60 sec  |  Frequency: 3x/week

We will be back at Fairport Pickleball Club on Thursday, April 30 at 11 a.m where we will dive into lower body injuries and prevention. We will share information from that presentation in next month’s newsletter!