The 30-second version
- Pickleball elbow is tennis elbow — an overuse injury of the forearm tendons that causes pain on the outer elbow.
- It’s caused by over-gripping, a too-heavy paddle, poor technique, and too much play too soon.
- Treat it with rest, ice, a forearm brace, and eccentric strengthening — and fix the cause.
- Prevent it with a lighter paddle, correct grip size, relaxed grip pressure, and a proper warm-up.
Pickleball elbow is the sport’s most common overuse injury, and it can sideline you for weeks if ignored. The good news: it’s very preventable, and usually treatable at home once you fix what’s causing it.
What is pickleball elbow?
Pickleball elbow is simply tennis elbow (lateral epicondylitis) — inflammation or small tears in the tendons that attach your forearm muscles to the outside of your elbow. The telltale signs are pain and tenderness on the outer elbow, pain when gripping or lifting, and a weaker grip.
What causes it in pickleball?
- Over-gripping the paddle — squeezing too hard is the biggest culprit.
- A paddle that’s too heavy or too stiff, which transmits shock to the arm.
- The wrong grip size.
- Arm-heavy technique — muscling shots instead of using the body.
- Too much, too soon — ramping up volume before your tendons adapt.
How to treat pickleball elbow
- Rest and reduce play — the tendon needs time; pushing through makes it chronic.
- Ice the area after activity, 15–20 minutes.
- A counterforce (forearm) brace takes load off the tendon during play.
- Eccentric strengthening — slow wrist-extension exercises (a light dumbbell or resistance band) are proven to rehab tennis elbow. Ease in.
- Gentle stretching of the forearm.
- See a doctor or physio if it’s severe or lingers beyond a few weeks.
How to prevent it (fix the cause)
- Relax your grip. Hold the paddle loosely (about 3–4 out of 10 pressure) except at contact. Over-gripping is the #1 cause.
- Use a lighter, vibration-dampening paddle and the right grip size — see our arm-friendly paddle guide and control paddles.
- Warm up and stretch the forearm — see our warm-up guide.
- Improve technique — use your legs and core, not just your arm. A lesson can fix the strokes causing your pain.
- Ease into volume and rest at the first sign of soreness.
Frequently asked questions
What is pickleball elbow?
Pickleball elbow is tennis elbow (lateral epicondylitis) — an overuse injury where the forearm tendons that attach to the outer elbow become irritated or develop small tears. It causes outer-elbow pain and a weaker grip.
How do you treat pickleball elbow?
Rest and reduce play, ice after activity, wear a counterforce forearm brace, and do slow eccentric wrist-extension exercises to rehab the tendon. Fix the cause (grip, paddle, technique) and see a doctor if it’s severe or persistent.
What paddle helps with pickleball elbow?
A lighter, vibration-dampening paddle (often foam-core or soft-face) with the correct grip size. Lighter, softer paddles transmit less shock to the arm, and the right grip lets you hold it without squeezing.
Does a brace help pickleball elbow?
Yes — a counterforce (forearm) brace worn just below the elbow takes tension off the injured tendon during play and daily activity, which reduces pain and helps healing. It’s a helpful aid alongside rest and strengthening.
How long does pickleball elbow take to heal?
Mild cases often improve in a few weeks with rest and treatment; stubborn cases can take a few months. Healing is much faster if you fix the cause — grip pressure, paddle weight, and technique — rather than playing through it.
Protect your arm
The right gear makes a big difference: see our arm-friendly paddles and control paddles, and warm up properly with our stretch routine. Technique fixes? I can help in a lesson.