Ever felt that annoying pain on the outside of your elbow after a good game of pickleball? You might be dealing with pickleball elbow, and trust us, it’s more common than you think.
We’ll explore why pickleball elbow happens, how to treat it, and most importantly, how to prevent it. We’ll also share insights from fellow players who have experienced it and found ways to overcome it.
What is Pickleball Elbow?
Pickleball elbow, similar to tennis elbow, is an inflammation of the tendons that attach your forearm muscles to the outside of your elbow.
This condition, known medically as lateral epicondylitis, can range from minor irritation to partial tearing of the tendon.
Why Does It Happen?
Pickleball elbow often results from a combination of overuse and poor mechanics. Here are some of the most common causes:
1. Overuse
- Repetitive Motions: Constantly hitting the ball, especially with poor form, can lead to strain on the tendons.
- Frequent Play: Playing pickleball too often without adequate rest periods increases the risk of overuse injuries.
2. Poor Mechanics
- Backhand Strokes: Improper technique during backhand strokes puts excessive stress on the forearm muscles and tendons.
- Wrist Use: Relying too much on wrist movements rather than using the whole arm and body for strokes.
- Late Hits: Striking the ball late, which forces the forearm muscles to compensate and strain.
3. Inadequate Equipment
- Wrong Grip Size: Using a paddle with an incorrect grip size can cause you to grip too tightly, leading to additional strain on your tendons.
- Heavy Paddles: Using a paddle that’s too heavy can cause more stress on the elbow during play.
4. Lack of Conditioning
- Weak Muscles: Weak forearm and shoulder muscles can’t handle the repetitive stress of playing, leading to overuse injuries.
- Insufficient Warm-Up: Skipping a proper warm-up before playing can make your muscles more prone to injury.
5 Effective Treatments for Pickleball Elbow
1. Active Rest
- Modify Activities: Instead of stopping completely, switch to low-impact exercises like walking, jogging, yoga just for a while.
- Gradual Return: Ease back into pickleball with short sessions, gradually increasing intensity.
2. Strategic Ice Therapy
- Ice Massage: Gently massage the affected area with an ice cube for 5-10 minutes for deeper relief.
- Timing: Ice your elbow right after playing and a couple of times throughout the day.
3. Supportive Bracing
- Elbow Strap: Use an elbow brace like the Kunto Fitness Elbow Brace to distribute pressure evenly across your forearm.
- Custom Fit: Ensure the brace fits well—too tight restricts blood flow, too loose won’t support enough.
4. Targeted Exercises
- Eccentric Strengthening: Focus on exercises like slowly lowering a lightweight after a bicep curl.
- Stretching: Regularly stretch your forearm muscles to maintain flexibility and reduce tension.
6. Massage Therapy
- Use the Theraband FlexBar: Regular massages can relieve tension in your forearm muscles and improve blood flow. Tools like the THERABAND FlexBar are your best bet for self-massage and strengthening.
3 Prevention Tips that many of us skip
Preventing pickleball elbow is all about smart play and preparation. Here’s how you can keep your elbows happy and healthy:
Warm-Up
- Get Loose: Always start with a good warm-up. Spend about 10-15 minutes getting your muscles and joints ready for action. Light cardio like jogging or jumping jacks, followed by dynamic stretches, can make a huge difference.
Proper Technique
- Focus on Form: Using the correct form is crucial, especially during those backhand strokes. Consider taking lessons from a coach to fine-tune your mechanics. This not only helps prevent injuries but can also improve your overall game.
Right Equipment
- Grip Matters: Ensure your paddle has the correct grip size for your hand. If the grip is too small or too large, it can cause strain on your forearm muscles. Many players find relief by switching to thicker grips or adding overwraps for better support.
How do you know the right grip size for you?
1. The Ruler Test
- Measure Your Hand: Measure from the tip of your ring finger to the second crease in your palm. This measurement usually gives you a good starting point for your grip size.
2. The Index Finger Test
- Grip Your Paddle: Hold your paddle as you would during play.
- Check the Fit: Slide your index finger between your ring finger and palm. If it fits snugly, your grip size is right. Too much space or too tight? Adjust the size.
Make sure to check our in-depth article on how to measure the correct grip size of your paddle.
Real Player Tips for Preventing Pickleball Elbow
We asked real players who have dealt with pickleball elbow to share what helped them the most:
- Loosen Your Grip: Many players grip their paddles too tightly. Relaxing your grip can reduce strain on your forearm muscles.
- Use a Thicker Grip: Adding overgrips or using a paddle with a thicker handle can help. This adjustment can make your grip more comfortable and reduce the risk of injury.
- Try a Two-Handed Backhand: Switching to a two-handed backhand can distribute the force more evenly and reduce strain on your dominant hand’s elbow.
- Ice and Massage: Applying icy hot or equivalent products and massaging your forearm muscles can alleviate pain and reduce inflammation.
- Stretch and Strengthen: Regularly stretch your forearm muscles and use tools like the THERABAND FlexBar for strengthening exercises to prevent future flare-ups.
A Little Care Goes a Long Way
Dealing with pickleball elbow can be super frustrating and keep you from playing your best game. But with just a few preventative measures, you can manage and even prevent it.
Listen to your body, use proper techniques, and don’t skip the warm-ups. Follow our tips, and your elbows will thank you!
