Pickleball Elbow
Also known as: elbow pain pickleball, tennis elbow from pickleball, sore elbow after pickleball, how to avoid pickleball elbow
Pickleball elbow is the name players give to pain on the outside of the elbow, the same overuse problem as tennis elbow. It is often linked to long dink and reset rallies with a tight grip, wrist-led punch volleys and flicks, and a sudden jump from occasional games to daily play. Stop if it hurts, and see a qualified medical professional if the pain persists.
The medical name is lateral epicondylitis. Repeated strain can cause small tears where a forearm tendon attaches to the bone on the outer side of the joint. OrthoInfo notes that as the sport has grown, so have injuries, from overuse problems like pickleball elbow to fractures from falls. Symptoms usually creep in over weeks. Players describe a burning ache on the outer arm and a weaker grip.
The sport's load is volume more than force. A long kitchen-line exchange can mean many dinks and resets in a row, and each one asks the forearm to hold the paddle face steady. Firm punch volleys and fast hand battles are often hit with the wrist leading. Flicks, rolls and speed-ups add more wrist action. A paddle that is too heavy for you, or a handle that is too thick or too thin, may make the forearm work harder.
The other factor is how quickly new players ramp up. Many people take up the game as adults and go from a weekly social session to daily open play within weeks. OrthoInfo's prevention tips for the sport are simple. Take lessons, because bad technique can lead to injuries. Warm up with light exercise and easy hitting before going all out. Know your limits rather than overdoing it, and shorter sessions may help.
Keep a soft grip on dinks, block volleys with the shoulder and a quiet wrist, and have a shop check your paddle weight and grip size. Stop if it hurts. See a qualified medical professional for pain that persists or weakens your grip.
Tips by skill level
Take a lesson early, keep a soft grip on dinks and move the paddle with your shoulder. If your arm aches, rest and get it checked.
If you recently added flicks, rolls and speed-ups and the outer forearm is sore, cut back on them. Rebuild those shots with a steadier wrist and more body rotation.
Example
A new player who took up the game in spring now plays open play every morning. By midsummer his outer forearm burns during long dink rallies and when he lifts a coffee pot. He drops to three sessions a week, softens his grip at the kitchen line and has the arm checked.
Why it matters
A sore arm can sideline you for weeks. In pickleball, the biggest levers are how much you play, how tightly you hold the paddle at the kitchen line and whether your wrist does the work on volleys.
Common mistakes
- Squeezing the handle through long dink and reset rallies
- Leading punch volleys and flicks with the wrist
- Jumping from weekly games to daily open play in a few weeks
- Using a paddle that is too heavy or a grip that is too thick or thin for your hand
Frequently asked questions
How do I avoid pickleball elbow?
Keep a soft grip on dinks and resets, and let your shoulder move the paddle on volleys instead of your wrist. Warm up, add playing time gradually, take a lesson on technique and check your paddle's weight and grip size. Stop if it hurts.
What causes pickleball elbow?
It is overuse of the tendons on the outside of the elbow, the same condition as tennis elbow. In pickleball it is often linked to long, tight-gripped dink rallies, wristy volleys and flicks, and playing much more than usual.
Why does my elbow hurt after playing pickleball?
Pain on the outer arm is often an overuse problem like tennis elbow. Common contributing factors include a tight grip at the kitchen line, wrist-led volleys and a sudden jump in playing time. See a qualified medical professional if it persists.
Should I keep playing with pickleball elbow?
Stop if it hurts. Rest is the usual first step. Pain that persists should be checked by a qualified medical professional.
Sources
Related terms
- Common Pickleball InjuriesPickleball injuries range from overuse problems like elbow and shoulder pain to sprains, calf strains and fractures from falls. General prevention includes a warm-up, court shoes, sound technique and building playing time gradually. Stop if something hurts, and see a qualified medical professional for pain that persists.
- Soft HandsSoft hands is the ability to absorb pace from an incoming ball by relaxing the grip slightly at impact, converting a hard shot into a controlled, softly placed return.
- Wrist FirmnessWrist firmness is the degree to which the wrist is held stable — neither locked rigid nor loose and flipping — through contact, controlling the paddle face during fast exchanges.
- Punch VolleyA punch volley is a compact, firm volley at the kitchen line that redirects pace back at the opponent with a short, controlled forward thrust of the paddle.
- DinkA dink is a soft, controlled shot hit from near the kitchen line. It arcs just over the net and lands in the opponent's kitchen, forcing them to hit upward and preventing an aggressive return.
- Pickleball Grips (Continental, Eastern, Western)Many coaches teach the continental grip as the all-purpose pickleball grip. Hold the paddle like a hammer, edge up, and it works for dinks, volleys, serves and backhands without switching. An eastern grip, palm behind the handle like a handshake, gives more power on forehand drives.
- Choosing a Pickleball PaddleFor a first paddle, many coaches suggest a midweight paddle with a standard shape and a thicker, control-oriented core. It should feel comfortable in your hand without squeezing. If you plan to play tournaments, check that it is on the USA Pickleball approved paddle list.
Related guides & benchmarks
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