Pickleball Elbow and Shoulder Pain: Why It Happens and What Fixes It

Pickleball has become a popular hobby for people of all ages. It has been referred to as a lower impact sport; however, those who play on a regular basis know it can be demanding on the body. Quick pivots, repetitive swinging, overhead hitting, and long playing time can cause a fair amount of stress on both the elbow and the shoulder.

The two most common injuries seen in pickleball enthusiasts are elbow and shoulder pain. These issues typically start off manageable, with slight aches after playing a long game, but they can easily become longer lasting and start to affect other activities of daily living.

The good news is that you don’t have to stop playing altogether. Once you understand why the issue is happening and addressing it early enough, can help you get back on to the court without hesitation.

Why Pickleball Causes Elbow Pain

This elbow pain is similar to that of what is commonly referred to as “tennis elbow.” The mechanism of injury is typically from overloading the tendons that connect the forearm muscles to the outer part of the elbow.

This repetitive swinging and gripping motions can put a lot of strain on these tendons, especially with quick increases in playing time and intensity.

Some common causes are playing too often without proper recovery, gripping too tightly, using the wrong paddle, poor swinging motion, and weakness in the forearm, wrist, or shoulder.

This pain is usually experienced on the outside of the elbow and often travel into the forearm.

Why Pickleball Causes Shoulder Pain

The shoulder is the most movable joint in the body, which is great news for athletes who use them. On the other hand, this also means that it is the most prone to injury, due to the joint relying on all the muscles and tendons to remain stable.

Repetitive serving overhead, reaching and swinging motions can place a lot of demand on the shoulder, specifically if the shoulder blade and rotator cuff muscles are weak.

Common shoulder problems from pickleball can include rotator cuff inflammation, overuse of tendons, shoulder impingement, muscle strains, and reduced mobility.

Some complaints players typically notice are pain with overhead reaching, soreness after playing, or inability to sleep on the affected shoulder.

Is it Truly an Elbow or Shoulder Problem?

Sometimes these aren’t the only issues involved. The entire upper body works as one when you swing the paddle.

For example, if you have an upper back that is limited in rotation, the shoulder will have to compensate during the swing. If the shoulder blade does not move well along the ribcage, the small muscles surrounding it will become overworked. If the wrist is weak, the forearm will have to work much harder, now contributing to elbow irritation.

This is why a proper evaluation is important, because the painful area may not always be the underlying issue.

What Helps?

Treatment is dependent on what is causing the symptoms, the severity, and how long the issue has been going on.

Modifying Activity

This does not mean you should stop playing.

Adding additional recovery days and limiting the number of games you play can allow for the injuries to heal more effectively.

Continuing to push through the injury can make it worse and take longer to settle down.

Improve Mobility

Limited mobility in the upper body can change your mechanics of the game.

Certain mobility exercises can help to restore proper movement and reduce strain during playing time.

Strengthening Exercises

Rest may allow the injury to settle down, but corrective exercises can help with weakness or movement issues that contributed to the injury in the first place.

Gradually strengthening areas like the rotator cuff, forearm muscles, and core can improve the body’s capabilities to handle the demands of pickleball.

Looking into Your Equipment and Technique

A paddle that may be too heavy, a grip that is too large, or using more of the arm rather than rotating through the body are some reasons there is increased elbow and shoulder pain in pickleball.

A pickleball instructor might be able to help you in choosing the right equipment or analyze your technique to identify why there might be repetitive irritation.

How Can Chiropractic Help?

A proper evaluation can help to identify where the problem is coming from by checking for proper movement of the neck, upper back, shoulder, and elbow. Here we are looking for any stiffness, weakness, or joints that might not be moving well.

Depending on the specific injury and severity, treatments may include adjustments, stretching, mobility training, rehab, class 4 laser therapy, and shockwave therapy.

The goal is not to just get rid of the pain, it is to improve how the body moves as a whole so that it is better equipped for the demands of pickleball.

Don’t allow elbow or shoulder pain keep you on the bench, getting it looked at early will give you a better chance of full recovery.

If you are ready to play to your full potential, call us at Carpe Diem Chiropractic to schedule your initial examination.