How To Prevent Tennis Elbow In Pickleball? Expert Tips and Solutions
The pickleball elbow, also known as tennis elbow or lateral epicondylitis, is a common overuse injury among pickleball players. As the fast-growing sport continues to gain popularity, more and more players are experiencing pain outside their elbow caused by repetitive use of the forearm muscles.
While the injury can be painful and disruptive to your game, there are many things you can do to help prevent and treat it.
Since I recently covered how to become a professional Pickleball player on my blog, it’s time to discuss one of the most common issue people face while getting ahead in their career
This comprehensive guide covers everything you need to know about How To Prevent Tennis Elbow In Pickleball, understanding the causes and symptoms of specific exercises, braces, paddles, and other methods to help prevent tennis elbow in pickleball.
If you are a player who is suffering from a tennis elbow problem and still wants to play check our my review on Best Pickleball Paddles for players with tennis elbow.
What Exactly Is Tennis Elbow?
Pickleball elbow, often called tennis elbow, is pain or inflammation outside the elbow joint. It is caused by overuse of the forearm muscles that extend the wrist and fingers.
These repeated gripping motions lead to small tears in the tendon that attach the muscles to the bone outside the elbow.
What Are the Symptoms of Tennis Elbow?
Symptoms of tennis elbow include:
- Pain or tenderness on the outside of the elbow or forearm
- A pain that worsens when you grip a paddle make a backhand shot or hit overhead
- Stiffness, weakness, or burning feelings in the elbow and forearm
- Pain when shaking hands or lifting even light objects
- Pain that may radiate down into the wrist or up into the upper arm
What Causes Tennis Elbow?
Tennis elbow is generally caused by overuse of the forearm extensor muscles. Repetitive gripping motions and wrist actions, especially forceful backhand shots, put a lot of strain on these muscles and tendons.
Additional factors that can contribute to Tennis elbow include:
- Using too small or too large of a paddle grip size
- Having poor stroke mechanics and swing technique
- Not warming up properly before play
- Playing too intensely without rest breaks,
Lack of strength and flexibility in the forearm muscles also increase the risk for injury.
How To Prevent Tennis Elbow In Pickleball?
Overuse irritation is common when you play a lot of pickleball, but you can prevent more serious elbow problems by doing the following:
Choose The Right Pickleball Paddle
Select a lightweight paddle in the 7.2 to 8.2-ounce range to reduce strain on your elbow and wrist joints. Lighter paddles also give you more control over your shots.
Consider an oversized paddle grip size to promote a loose grip and involve your shoulder and core muscles more in your swing.
Use Proper Stroke Mechanics
Making adjustments to your swing technique is crucial:
- Swing from your shoulder, not just your wrist and elbow
- Use continuous fluid strokes without abrupt stops at the end
- Follow through over your shoulder on groundstrokes
- Move your whole body into volleys and dinks, not just your arm
Strengthen Your Arm and Shoulder Muscles
Improving strength and flexibility in your wrist, elbow, and shoulder muscles helps take stress off the elbow during play.
Try these exercises to prevent pickleball elbow.
Warm Up Thoroughly
Warm up your arm muscles before playing with swings and circular motions to get blood flowing. Slowly ramp up the intensity of hits during the warm-up as well.
Take Regular Breaks
Give your arm a chance to recover by taking a short break every 30 minutes during longer play sessions.
Wear an Elbow Brace or Compression Sleeve
An elbow brace made for tennis elbow or a compression sleeve provides extra support and relief from irritation during play.
How to Treat Tennis Elbow Pain and Inflammation
To treat tennis elbow, exercise is the best thing to do, but there are some other things a person can do to alleviate the pain.
Rest
Take a break from playing pickleball for a few days or weeks to allow your elbow to heal.
Ice
Apply ice or cold gel packs to the sore elbow for 15-20 minutes daily to reduce inflammation.
Over-the-counter Medications
Anti-inflammatory pain relievers like ibuprofen or naproxen can temporarily alleviate Tennis elbow pain.
Elbow Brace
Wearing an elbow brace designed for tennis elbow during play and daily activities helps take pressure off the injured tendon.
Physical Therapy
See a physical therapist for personalized treatment, including massage, dry needling, stretching, and strengthening exercises tailored to your injury.
When to See a Doctor About Your Tennis Elbow
Mild elbow soreness often resolves with a little rest and self-care. However, if pain persists for over 2 weeks or significantly impacts your ability to grip and swing a paddle, see an orthopaedic doctor or physical therapist.
You should also get medical attention immediately if your elbow is red, warm, and extremely tender to touch, which may indicate a more serious issue.
Frequently Asked Questions
Some Frequently Asked Questions about Tennis elbow are:
What Is a Pickleball Elbow?
Pickleball elbow refers to the pain and discomfort experienced in the outer part of the elbow, similar to tennis elbow. It is often caused by the repetitive motion and stress on the elbow during pickleball play.
What Are The Main Causes Of Pickleball Elbow?
The main causes of pickleball elbow include repetitive motion, strain from hitting the ball, and the stress placed on the outside of the elbow during play.
How Can I Prevent Pickleball Elbow?
To prevent pickleball elbow, it is essential to improve your pickleball technique, avoid overexertion, and use proper equipment such as an elbow sleeve.
Listening to your body and seeking medical advice can also help prevent and manage pickleball elbow.
What Is The Connection Between Pickleball Elbows And Tennis Elbows?
Pickleball elbow is similar to tennis elbow in terms of the pain and discomfort experienced, as both conditions involve strain on the outer part of the elbow.
However, pickleball elbows specifically relate to pickleball’s stress and repetitive motion.
Can Pickleball Coaching And Training Prevent Pickleball Elbow?
Yes, proper pickleball coaching and training can help prevent pickleball elbow by improving technique, reducing strain on the elbow, and minimizing the risk of injury during play.
What Is The Recommended Approach For Pain Relief From Pickleball Elbow?
For pain relief from pickleball elbow, it is advised to rest the affected elbow, use ice therapy, and consider wearing an elbow sleeve for support.
Seeking medical advice and following recommended treatment can also relieve pickleball elbow pain.
How Can I Keep My Pickleball Elbows Healthy?
To keep your pickleball elbows healthy, it is important to listen to your body, avoid overexertion, and incorporate proper warm-up and cool-down routines into your pickleball activities.
Paying attention to your technique and seeking guidance from a pickleball coach can also contribute to maintaining elbow health.
Does Pickleball Involvement Increase The Risk Of Lateral Epicondylitis?
Involvement in pickleball, especially with improper technique and overexertion, can increase the risk of developing lateral epicondylitis, commonly known as tennis or pickleball elbow.
Therefore, paying attention to your playing style and taking measures to prevent this condition is crucial.
What Role Does Usa Pickleball Play In Preventing Pickleball Elbow?
USA Pickleball provides resources and guidelines for players to improve their pickleball techniques, reduce the risk of injury, and promote overall player well-being.
By following the recommendations and tips provided by USA Pickleball, players can take proactive measures to prevent pickleball elbow.
Tennis Elbow Prevention and Treatment: Final Thoughts
Tennis elbow is a common injury, but you can reduce risk by using proper mechanics, building strength, managing play intensity, and following injury-prevention best practices.
Implementing stretches, eccentric exercises, ice, and over-the-counter medications can help treat mild to moderate cases effectively.
See a doctor if the pain lasts more than 2 weeks or if you experience severe swelling and tenderness in the elbow.
While injuries happen, with some care and prevention methods, you can keep your Tennis elbows healthy and continue playing the sport you enjoy pain-free.
We hope this guide answers your question about How To Prevent Tennis Elbow In Pickleball.
Stay Healthy and Play Safe!!
