Preventing and Treating Lateral Epicondylitis (Tennis Elbow) in Pickleball Players
Lateral epicondylitis, commonly known as tennis elbow, is one of the most frequent injuries seen in pickleball. It can result from the repetitive wrist and arm motions involved in swinging the paddle and striking the ball. An improper grip technique can also contribute to the development of this condition.
What is Lateral Epicondylitis?
Lateral epicondylitis is caused by irritation of the common extensor tendon of the wrist muscles, where it attaches to the outer part of the elbow. This leads to:
Tenderness on the outside of the elbow
Pain with gripping objects
Discomfort during wrist and elbow movements
Try These Exercises to Help Reduce Pain and Promote Healing
1. Wrist Extensor Stretch
Purpose: To stretch the muscles and relieve tension in the forearm.
How to do it:
Extend your affected arm straight in front of you, palm facing down.
With your opposite hand, gently pull the fingers of the extended hand downward and toward your body, bending the wrist.
Keep your elbow straight and shoulder relaxed.
You should feel a stretch along the top of your forearm.
Hold: 30 seconds
Repeat: 2–3 times per side
2. Wrist Extension Strengthening
Purpose: To strengthen the wrist extensors and support healing.
How to do it:
Sit with your forearm supported on a table, palm facing down, wrist hanging off the edge.
Hold a light dumbbell or resistance band.
Slowly lift your hand by extending your wrist upward. Keep the forearm still.
Lower the weight slowly and with control.
Reps: 2–3 sets of 10–15 reps
Rest: 30–60 seconds between sets
3. Wrist Pronation/Supination
Purpose: To improve forearm strength and mobility.
How to do it:
Sit or stand with your elbow bent at 90°, tucked at your side.
Hold a dumbbell or your paddle vertically in your hand (like a handshake grip).
Slowly rotate your forearm to turn your palm up (supination).
Then rotate to turn your palm down (pronation).
Move slowly and avoid using momentum.
Reps: 2–3 sets of 10–15 reps
Still in Pain? We Can Help!
If these exercises don’t improve your symptoms, don’t wait—call Health In Balance today to schedule an evaluation with a licensed physical therapist.
✅ No prescription is needed!
📞262-236-0176
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