Pickleball Elbow: Why It Happens, How to Fix It, and How to Avoid It
My Personal Encounter with Pickleball Elbow
I love playing pickleball. I could play every day if my schedule allowed it. But after one particularly intense week on the court, something changed. A dull ache in my elbow turned into sharp pain every time I hit a shot. At first, I ignored it, thinking it was just soreness. Then, I realized I was gripping my paddle like a vice to compensate for the pain. That’s when I knew something was wrong. I had developed pickleball elbow, a painful condition similar to tennis elbow. The irony? I had always thought injuries like this were for older players or people who didn’t warm up properly. Turns out, it can happen to anyone.
Like many players, I went down the rabbit hole of figuring out what caused it, how to treat it, and most importantly, how to prevent it from coming back. If you’re dealing with elbow pain or want to avoid it altogether, here’s everything I’ve learned.
What Is Pickleball Elbow?
Pickleball elbow, also known as lateral epicondylitis, is caused by repetitive stress on the tendons in your forearm. It’s basically the pickleball version of tennis elbow, an overuse injury that leads to pain on the outside of the elbow. The constant swinging, gripping, and impact from hitting the ball can create small tears in the tendons, leading to inflammation and pain.
If left untreated, it can get worse and make simple activities, like shaking hands or opening a jar, uncomfortable.
Why Do Pickleball Players Get Elbow Pain?
There’s no single cause, but several common factors can contribute:
- Repetitive Motion: Every time you swing your paddle, your forearm muscles work hard. Too much play without rest strains these muscles and tendons.
- Improper Technique: If you grip your paddle too tightly or hit with bad form, you’re putting unnecessary stress on your arm.
- Wrong Equipment: A paddle that’s too heavy, has the wrong grip size, or lacks shock absorption can increase strain on your elbow.
- Overuse: Playing too often without giving your body time to recover is a fast track to injury.
How to Treat Pickleball Elbow
If you already have pickleball elbow, don’t panic. You don’t have to quit playing forever. Here’s what helped me recover:
Home and Professional Treatments
- Rest
I know, I know. The last thing you want to do is take a break. But giving your elbow time to heal is crucial.
- Ice Therapy
Applying ice for 15–20 minutes after playing helps reduce inflammation and pain.
- Pain Relief
Over the counter medications like ibuprofen can help manage discomfort during the healing process.
- Strengthening & Stretching
Exercises that strengthen the forearm muscles and improve flexibility can speed up recovery. Simple wrist curls and resistance band exercises helped me a lot.
- Braces or Straps
A good elbow brace can take some of the strain off the injured tendon and provide relief.
- Steroid Injections
In severe cases, doctors may recommend cortisone injections to reduce inflammation.
- Surgery
This is a last resort for persistent cases, but most players recover with non surgical treatment.
How to Prevent Pickleball Elbow
Prevention is always better than recovery. If you don’t have elbow pain yet (or you just recovered), follow these tips to keep your arm healthy:
Use the Right Paddle
- Avoid paddles that are too heavy.
- Look for paddles with shock-absorbing materials.
- Make sure your grip size is comfortable.
Fix Your Technique
- Don’t grip your paddle too hard, hold it firm but relaxed.
- Use your whole arm and shoulder in your swing, not just your wrist.
- Avoid flicking or snapping motions that stress the elbow.
Strengthen Your Forearm
- Incorporate wrist curls, reverse wrist curls, and grip-strength exercises into your routine.
- Use a stress ball or hand gripper to build strength.
Warm Up Before Playing
- Do wrist and forearm stretches before stepping on the court.
- Start with light rallies before going full speed.
Rest & Recovery
- Take breaks between matches to avoid overuse.
- Listen to your body, if you feel pain, don’t push through it.
Can Pickleball Cause Tennis Elbow?
Yes and no. Pickleball itself isn’t the problem, it’s how you play that can lead to injury. If you use improper technique, play too often, or use the wrong paddle, you’re more likely to develop elbow pain. The good news? If you take the right precautions, you can reduce your risk and keep playing pain-free.
Technique and Equipment
- Proper Training: Seek coaching to ensure correct playing techniques.
- Right Equipment: Use a paddle that suits your body mechanics to avoid outer elbow pain. Test or demo different paddles of different weight to see which is best for you. Read more about the benefits of the Hesacore Grip.
Final Thoughts
Pickleball elbow is frustrating, but it doesn’t have to take you off the court forever. By understanding what causes it, how to treat it, and ways to prevent it, you can keep playing the game you love without pain.
If you’re currently dealing with elbow pain, take it seriously and give your body the care it needs. And if you want to avoid it altogether, invest in the right equipment, practice good technique, and listen to your body. Your elbows will thank you. Visit Tennis Elbow from Playing Pickleball for more info.
