Do you experience nagging pain on the outside of your elbow after playing pickleball? You’re not alone. Pickleball elbow, also known as lateral epicondylitis, is a common overuse injury caused by repetitive paddle movements like dinking, volleys, and serves.

If left untreated, it can impact your game and daily life. In this guide, we’ll cover:

• What pickleball elbow is.
• Its symptoms and causes.
• Effective treatments and proven strategies to prevent it.

Let’s get you back on the court pain-free and stronger than ever!

What is Pickleball Elbow?

Pickleball elbow is an overuse injury where the extensor carpi radialis brevis (ECRB) tendon in your forearm becomes inflamed or partially torn. This tendon attaches your forearm muscles to your elbow joint and helps extend your wrist—something you frequently do when gripping and swinging a pickleball paddle.

Over time, repeated strain causes small tears in the tendon fibers, leading to:

• Pain on the outside of your elbow.
• Weakness in your forearm.
• Stiffness that limits your play.

Pickleball Elbow – Symptoms, Causes & How to Treat It

How do you know if you have pickleball elbow? Look for these telltale signs:

• Pain or tenderness on the outside of the elbow.
• Discomfort when gripping your paddle, shaking hands, or twisting a doorknob.
• Weakness in your forearm, making it hard to lift objects.
• Pain when extending your wrist or turning your palm downward.

Self-Tests to Diagnose Pickleball Elbow

Try these two quick tests to check if you’re dealing with pickleball elbow:

Test #1: Maudsley’s Test

1. Hold your wrist in a neutral position.
2. Press down on your middle finger with your opposite hand.
3. If you feel pain on the outside of your elbow, the test is positive.

Test #2: Cozen’s Test

1. Make a fist and point your palm toward the floor.
2. Move your thumb toward your body (radial deviation) and extend your wrist upward.
3. Apply gentle pressure to your knuckles with your other hand. Pain indicates pickleball elbow.

Causes of Pickleball Elbow

Several factors contribute to pickleball elbow:

1. Repetitive Movements

   • Dinking, volleys, and serves place constant stress on the forearm muscles and tendons.

2. Poor Technique

   • Over-relying on your arm for power instead of using your legs and core can strain the elbow.

3. Improper Equipment

   • A paddle that’s too heavy or gripping it too tightly increases stress on your forearm.

4. Muscle Imbalances

   • Weak forearm, shoulder, and core muscles force the smaller elbow tendons to overcompensate, leading to overuse injuries.

How to Treat Pickleball Elbow

1. Rest and Ice

• Rest your arm and reduce pickleball play temporarily.
• Apply ice for 10–15 minutes several times a day to reduce inflammation.

2. Forearm Stretching and Strengthening

Rehabilitation should focus on stretching and eccentric strengthening exercises to repair and strengthen the affected tendon.

Wrist Extension Exercise:

1. Hold a light dumbbell in your hand with your palm facing down.
2. Rest your forearm on a table with your wrist hanging off the edge.
3. Slowly lower your wrist and return to the starting position.
4. Perform 3 sets of 10–15 repetitions daily.
   
   

3. Use a Pickleball Elbow Brace

Wearing a forearm brace during play reduces stress on the ECRB tendon and helps it heal.

4. Address Underlying Causes

a. Fix the Kinetic Chain

• Power for your shots should come from your legs and core, not just your arm.
• Incorporate core and shoulder strengthening exercises into your fitness routine.

b. Activate Synergistic Muscles

• Work on forearm exercises that engage all the muscles in your arm to prevent overuse of a single tendon.

How to Prevent Pickleball Elbow

1. Improve Your Technique

• Work with a coach to optimize your paddle grip and stroke mechanics.
• Avoid gripping the paddle too tightly; use a relaxed hand.

2. Use the Right Equipment

• Choose a lightweight paddle with vibration dampening technology.
• Adjust your paddle grip size to avoid overstraining the forearm.

3. Gradually Increase Play Volume

• Avoid jumping into long sessions too quickly. Gradually build up your endurance to prevent overuse.

4. Strengthen Your Body for Pickleball

• Focus on improving your forearm, shoulder, and core strength to reduce strain on the elbow.
• Explore our Pickleball Workouts Program to build strength, improve endurance, and stay injury-free on the court.

Final Thoughts

Pickleball elbow doesn’t have to keep you off the court. By addressing the causes, following proven treatments, and incorporating injury prevention strategies, you can recover and enjoy pain-free play.

Ready to prevent injuries and boost your pickleball performance?
Check out our Pickleball Workouts Program and start building a stronger, injury-free body today!