What are some good techniques for using a monopod while shooting sports?

What are some good strategies/techniques for using a monopod while shooting sports?

I'm doing a lot of shooting of Figure Skating right now, and am finding the camera and 70-200mm lens is heavy enough that my wrist and elbow are sore at the end of each session.

I'm thinking that a monopod would help provide support and stability. However, I've never used one before, and am not sure how to shoot while using it.

I suppose also the monopod would reduce camera shake over hand-holding, but if my shutter speeds are 1/500s, will it make that much of a difference?

I'm guessing I need a ball head (or at least some kind of head) because mounting the camera/lens to the top of the monopod would be restricting for trying to track a moving target (panning and tilting). However, if you use a ball head, do you give up stability for freedom of movement?

Updated

I appreciate Alan's answer below, as it does answer some of my questions, but I was also kind of hoping for suggestions on technique (ie. how to use a tripod for support while tracking moving objects, and still get the benefits of stability and support).

Answer

Yes it will make a difference even at 1/500s. Sports shooters often use a monopod for the increased stability without the extra hassle of a full tripod setup, though they typically do so with longer heavier lenses.

Since your lens is on a single leg, there should be no issue panning. You can achieve some tilt as well, but a head would help with that.

With regards to the ball head; any ball head that does not provide the same stability you would get by connecting directly to the leg(s) is either an inferior ball head or not designed to hold the current weight.

What you give up by using a ball head is actually mobility due to weight. A ball head can easily double the weight of your monopod.

It sounds like you need something to help prevent stress injuries, and help with fast shutter speeds. Do you really need the mobility of a monopod? Do you find yourself moving around a lot to get different vantage points? If so, a monopod makes sense. Otherwise consider alternatives, like a tripod, or a wrist brace, or even strength training.