What Is Pickleball Elbow and What Can You Do About It?
Pickleball has exploded in popularity across Southern California, especially among adults looking for a fun and low-impact way to stay active. But with that rise in play, we've also seen an uptick in a common overuse injury: pickleball elbow.
If you've been feeling a nagging pain on the outside of your elbow after long rallies or backhand shots, you're not alone. You're likely dealing with a version of lateral epicondylitis, commonly referred to as tennis elbow.
Why Is It Called “Pickleball Elbow”?
While tennis players are known for developing pain on the outside of the elbow from repeated backhand motions, pickleball players can experience the same thing, especially those new to the sport or increasing play time quickly. The condition involves irritation or small tears in the tendons that attach to the outer part of the elbow, often due to overuse of the forearm muscles.
The result? Pain, weakness, and stiffness that can make it hard to grip your paddle, lift objects, or even shake hands without discomfort.
Signs You Might Have Pickleball Elbow
Pain or burning on the outside of your elbow
Weak grip strength
Discomfort when lifting, carrying, or gripping objects (like your paddle)
Pain that worsens during or after pickleball sessions
What Causes It?
The fast-paced, repetitive nature of pickleball, particularly swinging motions and gripping the paddle, places strain on the muscles and tendons that control your wrist and fingers. Add in a poor warm-up, incorrect technique, or playing too often without rest, and you've got a recipe for overuse injuries.
How We Help at Resolve Chiropractic
At Resolve Chiropractic in San Juan Capistrano, we specialize in treating sports-related injuries like pickleball elbow with a comprehensive, rehab-focused approach:
1. Accurate Assessment
We begin with a detailed exam to rule out other causes and identify the exact source of pain.
2. Manual Therapy
Hands-on techniques like myofascial release and soft tissue mobilization help break up tight muscle patterns and improve local blood flow.
3. Chiropractic Adjustments
Gentle adjustments to the elbow, wrist, and even upper back can improve joint function and decrease strain on overworked tissues.
4. Active Rehab
We guide you through customized rehab exercises to rebuild strength and flexibility in the forearm, wrist, and shoulder, which is critical for long-term recovery and preventing recurrence.
5. Shockwave Therapy
For more stubborn cases, we offer shockwave therapy, an FDA-cleared, non-invasive treatment that stimulates healing in chronically injured tendons. It is especially effective for conditions like lateral epicondylitis that haven’t responded to rest or conventional care.
3 Exercises to Help With Pickleball Elbow
In addition to hands-on care and shockwave therapy, the right exercises can help reduce pain and restore function. Here are three movements we often recommend for patients dealing with pickleball elbow:
1. Eccentric Wrist Extension
This exercise targets the injured tendon and promotes tendon remodeling.
How to do it:
Sit down and rest your forearm on your thigh or a table with your palm facing down.
Hold a light dumbbell (1–3 lbs) in your hand.
Use your opposite hand to help lift the wrist up (into extension).
Slowly lower the weight down using only the affected arm. This slow, controlled motion is the key.
Repeat for 3 sets of 10 reps, once per day.
2. Isometric Wrist Extension Hold
Isometrics are a great way to build strength without irritating the tendon.
How to do it:
With your forearm supported and palm down, hold a light weight or resistance band with your wrist in a neutral or slightly extended position.
Hold this position without moving for 20–30 seconds.
Repeat 3 times, with a short rest between holds.
3. Forearm Extensor Stretch
This stretch relieves tension in the irritated tendon and surrounding muscles.
How to do it:
Extend your affected arm straight in front of you with your elbow straight and palm facing down.
Use your opposite hand to gently pull your fingers and wrist downward.
You should feel a stretch along the top of your forearm.
Hold for 30 seconds and repeat 2–3 times daily.
These exercises are a great place to start, but they’re most effective when combined with a full treatment plan tailored to your needs. If you're not sure where to begin or want professional guidance, we’re here to help.
Why Choose Resolve Chiropractic?
We are not a cookie-cutter chiropractic office. At Resolve, every visit is one-on-one, and our treatment plans are built around you, your sport, your goals, and your lifestyle. We are conveniently located in San Juan Capistrano and regularly work with pickleball players of all levels.
What to Expect During Treatment
Whether you're a weekend warrior or chasing a podium finish at your next tournament, our goal is to keep you doing what you love. Most patients notice improvements within a few visits, and we always prioritize long-term recovery through movement-based care, not just temporary symptom relief.
Don’t Let Pickleball Elbow Sideline You
If elbow pain is holding you back from enjoying the game, don’t wait. With the right care, you can recover fully and even come back stronger.
Book your appointment today and let’s get you back on the court pain-free.
Disclaimer: This post is for educational and informational purposes only. It is neither intended to diagnose nor to serve as the basis of treatment for any condition. If you are experiencing elbow pain it is best to consult with a licensed healthcare provider so that an accurate diagnosis and treatment plan can be provided.