Pickleball is a sport that places little strain on the body, but elbow injuries from repetitive motion are relatively often reported. In particular, lateral epicondylitis, called \"tennis elbow,\" is a representative injury that frequently occurs in pickleball players too.<\/p>\n
Tennis elbow is a condition where inflammation occurs in the bone on the outer side of the elbow (the lateral epicondyle of the humerus), where the forearm muscles attach. It develops when excessive strain is placed on the forearm extensor muscles through the repetition of hitting the ball with the paddle.<\/p>\n
The early symptom is discomfort on the outer side of the elbow when gripping the paddle or lifting objects. Left unaddressed, the pain increases, and you begin to feel pain in daily-life motions like turning a doorknob or holding a cup.<\/p>\n
During pickleball, pain tends to appear especially on backhand shots and strong volleys. It's characterized by the pain intensifying with the motion of dorsiflexing the wrist (bending it toward the back of the hand).<\/p>\n
Hitting in a way that relies on the wrist or forearm increases the strain on the elbow. In particular, a backhand that overuses the wrist and a form that hits with only the arm are dangerous. It's often seen in players who can't swing using the whole body.<\/p>\n
Paddles with a hard feel (such as Nomex core) have large vibration, and that shock is easily transmitted to the elbow. In particular, the vibration on off-center hits places greater strain on the elbow.<\/p>\n
The risk rises when play frequency suddenly increases or when you keep playing for long hours day after day. Muscle recovery can't keep up, and accumulated fatigue triggers inflammation.<\/p>\n
Master a form that hits the ball with body rotation and weight transfer, not the wrist. You can greatly reduce the strain on the forearm muscles. In particular, for the backhand, bringing the elbow forward and hitting in front of the body can reduce the shock to the elbow.<\/p>\n
Do forearm stretches before and after playing. The \"forearm extensor stretch\"\u2014extending the arm forward, facing the back of the hand down, and pulling the fingers with the other hand\u2014is effective. Do 3 sets of holding for 15\u201330 seconds.<\/p>\n
Those with elbow concerns should choose a paddle with high vibration absorption. Polymer-core paddles have little vibration, and paddles equipped with vibration-reduction technology like ProKennex's Kinetic System are also effective. Lightweight paddles are another option to reduce strain on the arm.<\/p>\n
After playing, ice the outer side of the elbow for 15\u201320 minutes. It curbs inflammation and promotes recovery. Don't apply ice directly to the skin\u2014wrap it in a towel to use.<\/p>\n
Wearing an elbow band (counterforce brace) a little below the elbow (on the forearm side) can disperse the load on the muscle attachment point. Wearing it during play can be expected to reduce pain.<\/p>\n
If pain appears, don't force yourself to keep playing\u2014take a rest. For mild inflammation, it often improves with 1 to 2 weeks of rest. If the pain persists, be sure to see an orthopedic doctor.<\/p>\n