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Most of us have heard of tennis elbow. It is that sharp, nagging pain on the outside of the elbow that has sidelined many tennis players over the years. But, with pickleball, now the fastest-growing sport in the United States, a new version of this familiar injury is emerging. Pickleball elbow. While the name may be new, the experience is all too familiar for many players who suddenly find themselves battling discomfort every time they swing their paddle, including myself!
Today’s column comes from my own personal experience, even though I know better! I quickly progressed from playing pickleball every once in a while, and only on vacation to getting hooked and playing every day for 4 weeks. Near the end of the month of playing so aggressively, my game was improving, but I started to notice a nagging pain in my forearm muscles and elbow. I backed off for a week to let the muscles and tendons rest and am slowly getting back into my game. I personally don’t believe it’s a good idea to do anything for a couple hours every day without any rest days in between, and yet, I did it anyway because pickleball is fun and addicting!
Tips – Learn From My Mistakes
What Is Pickleball Elbow?
Pickleball elbow is essentially the same condition as tennis elbow: an overuse injury where the extensor tendons that attach to the outside of the elbow become irritated and inflamed. The pain usually starts gradually and can radiate down the forearm, making gripping, lifting, and even carrying light, everyday items uncomfortable.
What Causes Pickleball Elbow?
Pickleball elbow stems from repetitive stress to the forearm muscles and tendons. However, pickleball’s unique mechanics can increase strain in specific ways:
- Pickleball often requires firmer gripping and faster wrist movements.
- Frequent, rapid, hard volleys create repeated forces and micro-stresses on the extensor tendons.
- Players new to the sport may overuse their wrist and forearm instead of engaging the shoulder and core.
- Though the mechanism is nearly identical to tennis elbow, pickleball players often experience symptoms earlier because the game is accessible to beginners who may not yet have developed proper technique or strength.
How to Prevent Pickleball Elbow.
Prevention is all about reducing stress on the tendons while improving efficiency:
- Optimize Grip: Use a relaxed, not clenched, grip. Choose a handle size that fits your hand comfortably.
- Choose the Right Paddle: Look for paddles with vibration-dampening materials that allow the paddle to absorb impact rather than your forearms and elbow absorbing the impact.
- Use Proper Mechanics: Engage your legs, hips, and shoulders. Avoid flicking the wrist excessively.
- Warm Up Wisely: Light wrist circles, arm swings, and gentle forearm activation help prepare the tendons.
Healing and Recovery
If symptoms appear, early intervention matters:
- Rest and Ice: Reduce playing volume and apply ice for 10-15 minutes after play. A topical anti-inflammatory may also help relieve pain.
- Stretching: Gentle wrist-extensor stretches help reduce tension.
- Strengthening: Eccentric exercises, like slowly lowering a light dumbbell with the wrist extended, can rebuild tendon resilience.
- Massage: Forearm self-massage or using a massage gun on the forearm muscles can help to reduce tightness.
- Bracing: A forearm/elbow brace can temporarily reduce strain during play.
- Crosstraining: Avoid playing pickleball every day and incorporate other types of activity like strength training, yoga, dance, barre, pilates, cycling, hiking, swimming etc.
With the right strategies, including choosing the right equipment, practicing proper technique, and engaging in smart conditioning, pickleball elbow can be both preventable and treatable. Protect your game, your enjoyment, and your longevity on the court by taking proactive care of your most important asset: a healthy, pain-free swing.
Yours in health & fitness,
Sherri McMillan
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