Pickleball's explosive popularity has brought millions of new players to courts across America. But with this surge comes an unexpected problem: tennis elbow. Despite the sport's reputation as gentler than tennis, many pickleball enthusiasts find themselves sidelined with this painful condition.
Tennis elbow, medically known as lateral epicondylitis, occurs when the tendons connecting your forearm muscles to your elbow become inflamed from repetitive motion. The good news? You can enjoy pickleball while protecting your joints with the right techniques and equipment choices.
Choose the Right Paddle
Your paddle selection plays a crucial role in preventing tennis elbow. Heavy paddles require more effort to swing, putting additional strain on your arm muscles and tendons.
Look for paddles weighing between 7.5 to 8.5 ounces. Lighter paddles reduce the stress on your elbow during extended play sessions. Additionally, consider paddles with larger sweet spots, which provide more forgiveness on off-center hits and reduce vibration transfer to your arm.
The grip size matters too. A grip that's too small forces you to squeeze harder, while an oversized grip can cause your hand to slip. Your grip should allow your fingers to barely touch your palm when wrapped around the handle.
Master Proper Technique
Poor form is the leading cause of tennis elbow in pickleball players. Many newcomers rely too heavily on their arm and wrist movements instead of engaging their entire body.
Focus on rotating your torso when hitting shots rather than just swinging your arm. This distributes the force across larger muscle groups and reduces strain on your elbow. Keep your wrist firm and stable during contact, avoiding excessive flicking motions that can overwork the forearm muscles.
When hitting backhand shots, use a two-handed grip whenever possible. This technique distributes the impact force between both arms and provides better control, especially for beginners still developing proper form.
Warm Up and Cool Down
Jumping straight into intense rallies without preparation invites injury. Spend at least 10 minutes warming up before playing, focusing on gentle arm circles, wrist rotations, and light stretching of your forearm muscles.
Start your playing session with easy shots and gradually increase intensity. This allows your muscles and tendons to adapt to the movement patterns and forces involved in pickleball.
After playing, dedicate time to cooling down with static stretches. Hold each stretch for 20-30 seconds, paying special attention to your forearms, wrists, and shoulders. This helps prevent stiffness and promotes recovery.
Listen to Your Body
Early intervention is key to preventing minor discomfort from becoming a serious injury. If you feel pain or stiffness in your elbow during or after play, take a break. Pushing through pain often leads to more severe problems that require longer recovery periods.
Ice any sore areas for 15-20 minutes after playing, and consider using an elbow brace or strap if you're experiencing mild discomfort. These supports can help reduce strain on the affected tendons during play.
Pay attention to how often you're playing. While enthusiasm for the sport is wonderful, playing every day without rest can overwhelm your body's ability to recover and adapt.
Strengthen Supporting Muscles
Building strength in your forearms, wrists, and shoulders creates a more resilient foundation for pickleball play. Simple exercises using resistance bands or light weights can make a significant difference.
Wrist curls, both palm-up and palm-down variations, target the muscles that control your paddle. Perform these exercises with light weights, focusing on controlled movements rather than heavy resistance.
Eccentric strengthening exercises, where you slowly lower a weight while the muscle lengthens, are particularly effective for preventing tennis elbow. These exercises help build tendon strength and resilience.
Stay on the Court Injury-Free
Preventing tennis elbow doesn't mean avoiding pickleball altogether. By selecting appropriate equipment, focusing on proper technique, and maintaining a sensible playing schedule, you can enjoy this fantastic sport for years to come.
If elbow pain is holding you back, schedule an appointment with The Center for Bone & Joint Disease. Our expert team specializes in sports medicine and injury prevention, offering personalized care to keep you active and performing at your best. Don’t wait. Contact us today to get started!
