By Dr. Yekaterina Karpitskaya, Orthopedic Surgeon specializing in Sports Medicine and Joint Replacement
Whether you’re a weekend warrior on the pickleball court or have been swinging a tennis racquet for decades, one thing is clear: we all want to keep playing the sports we love for as long as possible. The good news? With the right approach to joint health, you can stay active and competitive at any age.
As an orthopedic specialist, I see a lot of players who worry their best days on the court are behind them because of nagging pain or stiffness. But with a few smart strategies, you can protect your joints and keep your game going strong.
1. Warm Up Like You Mean It
A proper warm-up isn’t just for the pros. Before you serve, volley, or swing, take 5–10 minutes to get your body ready. Focus on dynamic stretches that activate your shoulders, hips, and knees—key joints that take a lot of impact in racquet sports. Try arm circles, gentle lunges, and side shuffles to loosen up and increase circulation.
Pro tip: Don’t forget wrist stretches, especially for pickleball and tennis players who are gripping and swinging repeatedly.
2. Strengthen to Support Your Joints
Strong muscles help absorb the stress that would otherwise land directly on your joints. Regular strength training, even just twice a week, can make a huge difference. Focus on:
- Core strength (to support balance and rotation)
- Shoulder stability
- Leg and hip strength for those quick lateral moves
You don’t need a gym membership to make this happen. Bodyweight exercises like squats, planks, and resistance band work can do the trick.
3. Listen to Your Body’s Signals
Persistent aches, swelling, or stiffness are not badges of honor. They’re your body’s way of waving a red flag. If you notice pain that doesn’t improve with rest, or if it worsens as you play, it’s time to take action. Early intervention can often prevent minor issues from becoming major ones.
4. Mind Your Equipment
Believe it or not, your gear plays a big role in joint health. Make sure your racquet or paddle is the right weight and grip size for your hand. Equipment that’s too heavy or improperly balanced can strain your elbows, shoulders, and wrists. Over time, even small mismatches between you and your gear can lead to big problems.
5. Prioritize Recovery
You can’t expect to play your best if your body hasn’t had time to recover. That means:
- Staying hydrated
- Eating to support muscle repair
- Getting adequate rest between matches
- Using ice or compression when needed after long sessions
And yes—sometimes the most strategic move you can make is taking a day off.
Keep Playing for the Long Run
Aches and pains might be part of the game, but injury and joint damage don’t have to be. With a little preparation, the right strength work, and attention to recovery, you can stay in the game for years to come.
If joint discomfort is keeping you from the court, or you’re worried about a lingering issue, don’t wait. Let’s come up with a plan to keep you moving—because nothing should hold you back from the sport you love.
Ready to Get Back in the Game?
At Bienville Orthopaedic Specialists, we specialize in helping athletes of all ages stay active, healthy, and pain-free. Whether you’re managing a chronic condition or recovering from an injury, we’re here to create a personalized treatment plan that works for you.
📞 Call us today at 228-230-BONE (2663)
💻 Schedule your appointment online
Let’s keep you on the court, doing what you love.
