Pickleball has exploded in popularity, and for good reason. It’s a fun, social, and accessible sport for all ages. However, as more people hit the courts, a common and painful injury is on the rise: tennis elbow. Despite its name, this condition isn’t exclusive to tennis players. The repetitive wrist and arm movements in pickleball can lead to the same strain.

If you’re an avid pickleball player in San Antonio, TX, or anywhere else, dealing with elbow pain can sideline you from the game you love. The good news is that with the right knowledge and preventative measures, you can protect your elbow and keep playing pain-free. This guide will walk you through what causes tennis elbow in pickleball and provide expert-backed strategies to prevent it.

Understanding Pickleball Elbow

So, what exactly is “pickleball elbow”? It’s another name for lateral epicondylitis, more commonly known as tennis elbow. This condition is an overuse injury affecting the tendons that connect your forearm muscles to the outside of your elbow.

When you play pickleball, actions like hitting a backhand, serving, or dinking require you to extend your wrist and grip the paddle. Over time, these repetitive motions can cause tiny tears in the tendons, leading to inflammation and pain. The pain often starts as a dull ache on the outside of your elbow and can become sharp, especially when gripping objects or twisting your forearm.

If you notice this kind of discomfort, it’s a sign that your body needs attention. Ignoring the pain can lead to a more chronic issue, making recovery longer and more difficult.

7 Expert Tips to Prevent Tennis Elbow

Preventing an injury is always better than treating one. By incorporating a few key habits into your pickleball routine, you can significantly reduce your risk of developing tennis elbow.

1. Master Your Technique and Form

Poor form is one of the leading causes of pickleball-related injuries. When you swing with improper mechanics, you place unnecessary stress on your elbow and forearm.

• Engage Your Whole Body: Your power shouldn’t come from just your arm. A proper swing involves your core, hips, and shoulders. Focus on rotating your body through the shot to distribute the force, taking the load off your smaller forearm muscles.
• Avoid Flicking Your Wrist: Many players, especially those new to the game, tend to flick their wrists to generate power or spin. This action puts immense strain on the elbow tendons. Instead, try to keep your wrist relatively firm and use your larger muscle groups to guide the paddle.
• Seek Professional Guidance: If you’re unsure about your form, consider taking a lesson from a certified pickleball coach. An expert can analyze your swing and provide personalized feedback to make it more efficient and safer.

2. Choose the Right Paddle

Your paddle can be your best friend or your worst enemy. A paddle that is too heavy, too light, or has the wrong grip size can contribute to elbow pain.

• Paddle Weight: A heavier paddle can provide more power, but it also requires more strength to swing, potentially straining your arm. A lighter paddle is easier to maneuver but may cause you to swing harder and faster to generate power, again stressing the elbow. A mid-weight paddle (usually 7.3 to 8.4 ounces) is often a good starting point for most players.
• Grip Size: A grip that is too small can cause you to squeeze the handle too tightly, leading to muscle fatigue and strain. A grip that is too large can be difficult to control. Your grip should feel comfortable and allow you to hold the paddle securely without excessive force.
• Vibration Dampening: Some modern paddles are designed with materials that help absorb shock and reduce vibrations. If you’re prone to elbow pain, investing in a paddle with these features can make a noticeable difference.

3. Warm-Up and Cool-Down Properly

Never skip your warm-up. Jumping straight into a fast-paced game with cold muscles is a recipe for injury.

• Dynamic Warm-Up: Before you play, spend 5-10 minutes on dynamic stretches. This includes arm circles, torso twists, leg swings, and light jogging. The goal is to increase blood flow to your muscles and prepare your body for activity.
• Post-Game Cool-Down: After your match, take a few minutes to cool down. Perform static stretches, holding each for 20-30 seconds. Focus on your forearms, wrists, shoulders, and back. This helps improve flexibility and aids muscle recovery.

4. Strengthen Your Forearm and Core Muscles

Strong muscles provide better support for your joints. A targeted strengthening program can build resilience against the repetitive strains of pickleball.

• Forearm Exercises: Simple exercises like wrist curls (flexion and extension) and grip strengthening with a soft ball can build up the muscles around your elbow.
• Core Stability: A strong core is the foundation of powerful, controlled movements. Incorporate exercises like planks, bridges, and bird-dogs into your fitness routine. At Pyramid Physical Therapy & Pilates, we often use Pilates-based rehabilitation to build core strength and stability, which directly translates to better on-court performance and injury prevention.

5. Listen to Your Body and Avoid Overuse

One of the biggest risk factors for tennis elbow is simply playing too much, too soon. It’s easy to get caught up in the excitement of the game, but rest is crucial for muscle repair and recovery.

• Gradual Progression: If you’re new to the sport or returning after a break, ease back into it. Start with shorter sessions and gradually increase the duration and intensity of your play.
• Take Rest Days: Schedule regular rest days to allow your body to recover. If you feel pain, don’t try to “play through it.” Pain is your body’s way of signaling that something is wrong.

6. Consider Using a Counterforce Brace

A counterforce brace, or tennis elbow strap, is worn just below the elbow. It works by applying gentle pressure to the forearm muscles, which can help change the angle of pull on the tendon and reduce tension at the site of pain. While a brace can provide temporary relief and support during play, it’s not a long-term cure. It should be used in combination with other preventative strategies.

7. Stay Hydrated and Eat Well

Your overall health plays a significant role in injury prevention. Dehydrated muscles and tendons are more susceptible to injury. Make sure to drink plenty of water before, during, and after you play. A balanced diet rich in anti-inflammatory foods can also support tissue health and recovery.

When to Seek Professional Help

If you’re already experiencing persistent elbow pain, it’s important to seek a professional evaluation. A physical therapist can provide an accurate diagnosis and create a personalized treatment plan to help you recover.

Here in San Antonio, TX, our team at Pyramid Physical Therapy & Pilates specializes in treating sports injuries like tennis elbow. Led by Dr. Cynthia Mendez, PT, OCS, we use a hands-on approach that may include:

• Manual Therapy: To improve joint mobility and reduce muscle tension.
• Targeted Exercises: To restore strength and flexibility.
• Pilates-Based Rehabilitation: To improve core stability and overall body mechanics.
• Pain Management Techniques: To provide relief and promote healing.

In Texas, you have direct access to physical therapy, which means you can schedule an appointment with us without a doctor’s referral for an initial evaluation and treatment. This allows you to get the help you need sooner.

Your Path to Pain-Free Pickleball

Pickleball is a fantastic sport for staying active and social. By focusing on proper technique, using the right equipment, and taking care of your body, you can prevent tennis elbow and enjoy the game for years to come.

If you’re in the San Antonio area and struggling with elbow pain or want to learn more about injury prevention, don’t hesitate to reach out. Our expert team at Pyramid Physical Therapy & Pilates is here to provide the personalized care you need to get back on the court with confidence. Request an appointment today and take the first step toward reclaiming your game.