Introduction: Understanding Pickle Elbow — The Hidden Pain in Pickleball
Picture this: you’re lacing up your sneakers for a friendly pickleball match, pumped to hit the court, when suddenly—ouch! Every swing brings a jolt of pain in your elbow. Sound familiar? If you’re among the throngs of adults jumping into the excitement of pickleball, that nagging elbow pain isn’t just a small annoyance—it’s stopping more players than ever in their tracks.
This ache, now called “pickle elbow,” is quietly becoming the most common pain point in pickleball for adults of all levels. But what exactly is it, and why is it showing up in so many people who just want to enjoy the game?
Simply put, pickle elbow is an overuse injury—officially known as lateral epicondylitis or, more commonly, tennis elbow. It’s caused by all those repetitive swings and the strain they put on your elbow joint. As pickleball’s popularity explodes, especially among adults, so does the spotlight on this under-the-radar injury.
Check this out: from 2013 to 2023, there were over 100,000 pickleball-related injuries reported in emergency departments, with a jaw-dropping 88% rise in injury rates since 2020. Adults 40+ make up over 90% of these cases, and elbow pain is leading the pack. All signs point to one thing—it’s crucial to understand and prevent pickle elbow, so you can get back to playing the game you love without worry.
Section 1: What Is Pickle Elbow? Symptoms, Causes, and Risks
Let’s break it down: pickle elbow is a type of lateral epicondylitis—the same injury behind the well-known “tennis elbow.” Here’s what’s happening in plain English: the tendons on the outside of your elbow become irritated and develop microtears, thanks to overuse. In pickleball, all it takes is repetitive motion, poor form, or gripping the paddle too hard.
How can you spot pickle elbow? Look for:
- Aching or tenderness on the outside of your elbow
- Pain sometimes streaming down your forearm to your wrist
- Grip weakness, making it tough to hold your paddle (or even carry a mug!)
- Extra stiffness in the morning that fades as the day goes on
- More pain when swinging your paddle—especially for backhands—or doing anything that extends the wrist
Why does this happen?
Picture swinging your paddle repeatedly, especially with tense muscles or tight grips: this overloads the small muscles where your forearm meets your elbow. Add in marathon playing sessions or skipped rest days, and the risk cranks up. Even though pickleball strokes differ a bit from tennis, your elbow feels the stress just the same—resulting in pain, loss of function, and sometimes long-term trouble if left untreated.
Who’s at risk?
Sadly, no one’s immune. Research shows both newbies and seasoned players can get hit by pickle elbow, but age tilts the scales—91% of pickleball injuries happen to players 50 or older, with the average age being 64. Ignore the early warning signs and minor discomfort can spiral into chronic pain, limited movement, and prolonged recovery (sometimes even surgery).
Section 2: Why Adult Pickleball Players Are at Higher Risk
So, why is pickle elbow striking adults—especially those 40 and up—more often? It’s a mix of more people picking up paddles, natural changes in our bodies as we age, and sometimes a lack of preparation.
- A wave of new adult players: Between 2021 and 2023 alone, pickleball saw its numbers soar: adults over 55 rocketed from 4.8 million to 8.9 million players in the US. Many are jumping in after long breaks from sports or exercise.
- Physical foundation: As we age, tendons get a bit less springy and lose strength, leaving them more prone to injury—especially if you push hard too fast or skip strength-building exercises.
- Technique gaps: Without coaching, it’s easy to fall into poor habits: tight grips, awkward swings, or overusing the wrist—all of which spell trouble for your elbow.
- Natural age-related changes: Stiffer joints and slower healing are part of the deal with aging, making the elbow more susceptible to overuse injuries.
Bottom line: With so many adults rediscovering the joy of being active through pickleball, overuse injuries like pickle elbow can sneak up quickly. In fact, over 90% of all pickleball ER visits involve adults 50 or older, with elbow pain leading the injury list.
Section 3: Prevention Strategies — Staying on the Court Safely
Don’t let pickle elbow sideline you! With a few smart moves, you can keep elbow pain at bay and your game going strong:
1. Warm Up and Stretch Like a Pro
Dedicate 5-10 minutes to prep your wrists, elbows, and shoulders:
- Stretch wrists and forearms (both flexors and extensors)
- Do gentle forearm rotations
- Add a bit of light cardio to get the blood flowing
Pro tip: Consistent warm-ups are a proven shield against injuries.
2. Sharpen Your Technique
- Team up with a coach or seasoned player to fine-tune your swing
- Swap wrist “flicks” for smoother, controlled motions
- Keep your grip relaxed—tight grips equal extra strain
3. Use Equipment That Works for You
- Opt for a paddle with an ergonomic grip that feels right in your hand
- Consider wearing a supportive brace during long play sessions
4. Balance Play with Recovery
- Increase your playing time and intensity bit by bit—avoid overdoing it, especially after a break
- Schedule rest days; give those tendons time to recharge
- Add wrist and forearm strengthening to your regular workouts
Here’s the good news: Studies in tennis and racquet sports show that warming up, using the right gear, and gradually ramping up activity can dramatically cut your risk of injuries like pickle elbow. A few small habits really can make all the difference!
Section 4: Recovery Path — From Pain to Pain-Free Play
Feeling that elbow pain already? Don’t worry—the road to recovery looks bright if you act early and get the right help. Here’s your game plan:
Step 1: Catch It Early and Rest Up
- Stop or switch up activities at the first sign of pain
- Apply ice and take over-the-counter anti-inflammatories if needed
Step 2: Support That Elbow
- Use padded braces or compression straps during play to reduce tendon stress
- Avoid motions and activities that aggravate the area
Step 3: Start Physical Therapy
- Jump into a rehab program focused on wrist and forearm strength, flexibility, and proper mechanics
- Expect stretches, targeted strengthening (especially slow, loaded movements), and hands-on techniques
Step 4: Ease Your Way Back to the Game
- Gradually return to pickleball as pain fades—listen to your body
- Keep up with proper warm-ups, smart technique, and avoid overdoing it
Step 5: Medical Options for Stubborn Cases
- Persistent pain that lasts months? It may be time for medical interventions like steroid injections or, in rare cases, surgery
How long does recovery take?
- Mild cases bounce back in just 2 weeks with rest and bracing
- Moderates cases typically need 6-12 weeks of focused rehab
- Severe or long-standing injuries may require 6-12 months (surgery is a last resort)
- The vast majority see big improvements within 1-2 months of starting physical therapy
Key takeaway: The sooner you start structured rehab, the faster and more completely you’ll recover. Don’t rush back—let your elbow heal for a full comeback!
Conclusion: Play Smarter, Recover Faster — Book Now and Keep Playing Pain Free
Pickleball should be about laughter, friendship, and good health—not nagging elbow pain. Understanding pickle elbow, recognizing the warning signs, taking simple steps to prevent it, and following a proven recovery pathway can help you stay on the court for years to come.
At Regenerate Physiotherapy and Shockwave, our specialty is getting adults back in the game—stronger, smarter, and pain-free. Whether you’re hoping to prevent an injury before it starts or need support to recover, our expert team offers personalized physiotherapy, advanced shockwave treatments, and one-on-one coaching for adults at every skill level.
Ready to serve up a pain-free game?
Book your appointment today and keep playing the sport you love!
- Book online in seconds
- Call our friendly team at 780-705-5774
- Or send us an email: team@regeneratephysio.ca
Don’t let elbow pain bench you—reach out now and let us help you reclaim your pickleball passion!
