Pickleball is exploding in popularity across Houston and the nation, and for good reason—it’s fun, social, and a great way to stay active. But with this rise in play comes a rise in pickleball-related injuries. If you’ve felt a nagging pain on the outside of your elbow, you might be dealing with a common issue known as “tennis elbow.” Learning how to prevent tennis elbow in pickleball is crucial for staying on the court and enjoying the game you love. This guide will walk you through the causes, prevention strategies, and treatments to keep your elbow healthy.
Lateral epicondylitis, the medical term for tennis elbow, is an overuse injury that affects the tendons connecting your forearm muscles to your elbow. It’s not just for tennis players; any repetitive gripping and swinging motion can cause it, and that includes pickleball. The pain often starts as a mild ache but can become severe enough to sideline you from daily activities, not just your favorite sport. At Next Level Regenerative Physical Therapy in Kingwood, we see many athletes dealing with this condition. Understanding how to prevent it is the first step toward a long and pain-free pickleball career.
What Causes Tennis Elbow in Pickleball?
Tennis elbow is a repetitive stress injury. In pickleball, it’s often caused by the repeated impact of the ball on the paddle, which sends vibrations up your arm. Several factors can contribute to developing this painful condition.
Incorrect Technique and Form
Poor form is one of the leading culprits. Hitting the ball with a bent wrist or relying too heavily on your wrist and elbow instead of your whole body—engaging your core and shoulders—puts excessive strain on your forearm tendons. Off-center hits also increase the vibrations that travel up your arm, aggravating the elbow.
Improper Equipment
Your paddle can make a huge difference. A paddle that is too heavy can strain your arm, while a grip that is too large or too small can force you to squeeze too tightly, overworking your forearm muscles. The material of the paddle also matters, as some materials absorb shock better than others, reducing the stress on your arm.
Overuse and Lack of Conditioning
Jumping into too many games too quickly without giving your body time to adapt is a recipe for injury. Your muscles and tendons need time to build strength and endurance. Without proper conditioning, including strengthening the muscles in your forearm, shoulder, and core, your elbow takes the brunt of the force.
6 Key Steps to Prevent Tennis Elbow in Pickleball
The good news is that tennis elbow is highly preventable. By making a few adjustments to your routine and equipment, you can significantly reduce your risk.
1. Master Your Technique
Focus on using your entire body to generate power, not just your arm.
- Engage Your Core and Shoulders: Your power should come from the rotation of your hips and torso. Let your larger muscle groups do the heavy lifting.
- Keep a Firm Wrist: Try to keep your wrist straight and firm through your swing, especially on backhand shots. This minimizes the stress on your elbow tendons.
- Hit the Sweet Spot: Consistently hitting the ball in the center of your paddle reduces jarring vibrations. Practice drills to improve your hand-eye coordination.
2. Choose the Right Paddle
Selecting the right equipment is crucial for injury prevention.
- Weight: Choose a paddle that feels comfortable and isn’t too heavy. A lighter paddle may offer more control and less strain.
- Grip Size: Your grip should be the right size for your hand. A simple test is to hold the paddle—there should be about a finger’s width of space between your fingertips and the base of your thumb.
- Material: Look for paddles made from materials known for shock absorption, like polymer composites.
3. Warm Up and Cool Down
Never skip your warm-up. A proper warm-up increases blood flow to your muscles, making them more pliable and less prone to injury.
- Warm-Up: Start with 5-10 minutes of light cardio, like jogging or jumping jacks. Follow this with dynamic stretches, such as arm circles and wrist rotations.
- Cool-Down: After playing, perform static stretches, holding each for 30 seconds. Gently stretch your forearm muscles by extending your arm and pulling your fingers back, then flexing your wrist downward.
4. Strengthen Your Forearm and Supporting Muscles
A dedicated strengthening program can build resilience against overuse injuries.
- Wrist Curls: Sit with your forearm resting on your thigh, palm up, holding a light weight. Curl your wrist upward, then slowly lower it.
- Wrist Extensions: Do the same motion but with your palm facing down.
- Grip Strengthening: Squeeze a stress ball or grip strengthener for 5 seconds, repeating 10-15 times.
- Shoulder and Core Exercises: Don’t forget the supporting cast. Planks, push-ups, and exercises with resistance bands can strengthen your core and shoulder-stabilizing muscles.
5. Wear a Counterforce Brace
A counterforce brace, or “tennis elbow strap,” is worn just below the elbow. It works by compressing the upper forearm and absorbing some of the forces that would otherwise be transmitted to the tendon. This can provide relief and help prevent the aggravation of the condition.
6. Listen to Your Body
One of the most important prevention tips is to pay attention to your body’s signals. If you feel pain, don’t push through it.
- Rest: Give your body adequate time to recover between games.
- Ice: If you experience elbow soreness after playing, apply ice for 15-20 minutes to reduce inflammation.
- Gradual Progression: If you’re new to the sport or returning after a break, gradually increase your playing time and intensity.
When to Seek Professional Help
If you’re already experiencing persistent elbow pain, it might be time to see a professional. A physical therapist can provide a precise diagnosis and create a personalized treatment plan. At Next Level Regenerative Physical Therapy, we specialize in treating sports-related injuries like tennis elbow. Our sports rehab programs focus on relieving pain and addressing the root cause of the injury to prevent it from coming back.
Our approach often includes:
- Manual Therapy: Hands-on techniques to release muscle tightness and improve joint mobility.
- Customized Exercise Programs: Targeted exercises to correct muscle imbalances and strengthen the entire kinetic chain.
- Biomechanical Analysis: Evaluating your form to identify and correct faulty movements.
Ignoring the pain can lead to a more severe, chronic condition that becomes much harder to treat. Taking action early ensures a faster and more complete recovery.
Your Path to a Pain-Free Game
Pickleball is a fantastic sport for all ages, but staying healthy is key to enjoying it for years to come. By focusing on proper technique, using the right equipment, and incorporating a solid conditioning routine, you can effectively prevent tennis elbow in pickleball.
If you’re in the Houston or Kingwood area and struggling with elbow pain or want to learn more about injury prevention, our team at Next Level Regenerative Physical Therapy is here to help. We are committed to helping you return to the court stronger and more confident than before. Schedule an appointment today to start your journey toward pain-free play.