Experiencing a Tight Elbow?

Not one single person out there wants to feel a tight elbow, but the reality is that many of us experience tightness or inflammation due to pickleball.

Across the various pickleball groups and forums online, I see multiple people ask for recommendations on how to prevent and fix a tight elbow.

If you’re on these forums and ever decide to take a look at the answers, I find that they are all based on what’s worked (or seems to be working) for that particular individual.

The truth is that there are many reasons why one might be experiencing a tight elbow and there are also different areas of the elbow that one also might feel discomfort with for example the inside of the elbow versus the outer part of the bone.

I’m not even close to being a medical professional and certainly won’t be throwing medical terms around this article; I’m just a player and coach and after years of being involved in the sport, I know some of the leading causes why someone will experience this not-so-funny pain in the elbow.

The Handle

In March of this year, I met a player in Las Vegas who had the widest handle I’ve ever seen in my life. I don’t know this person's name, nor did I get to see him play with this paddle, we only met in the player tent and any conversation about how he did that weekend was completely lost the moment I saw his paddle.

By no means is my photo below winning any sort of photography competition, but I’m willing to share it with you so that you can see what I’m talking about.

Photo credit: Sara McInnes

That photo hasn’t been cropped or stretched, this is exactly how it looked when I saw it in person. The handle was nearly the same circumference of that can of soda below.

Did you know that a handle that’s too big or small for the size of your hand can cause pain in the elbow? This is due to someone squeezing too tightly because they can’t seem to find a secure grip.

So, when I saw Thor’s hammer in Vegas, I just couldn’t fathom how this player felt secure holding that handle. Like I said, we met in the player tent, the tournament had just concluded so I didn’t get the chance to see him in action.

The easiest way to test the handle circumference based on your hand size is by holding the paddle in your dominant hand with your natural grip.

If you can’t fit the forefinger of your opposite hand in between the fingers and thumb then the handle is too small, if your fingers and thumb overlap then your handle is too small. If it fits nicely, call it a day, Goldilocks.

Photo credit: Sara McInnes

How You Hold the Handle

Are you holding the paddle in a way that engages your elbow more?

Stabilize the wrist and tuck the elbow in close to the body and start engaging the shoulder more. The arm should be thought of as one unit, not broken up into sections by the use of the wrist and/or elbow.

If you find yourself flicking the ball you’re engaging the wrist, if you find yourself with a bent elbow at almost a 90-degree angle you’re engaging the elbow. Both areas are sensitive and prone to pain when overused. There is simply more muscle to work with when you engage your shoulder.

In the image below, the player with the white hat is about to make contact with the ball on her backhand side.

Notice how the elbow is well tucked into the body and her paddle is pointing at 9 o'clock? This is a solid technique for a backhand, cross-court dink. Not only that, but the way she is approaching this shot, she could be disguising a backhand roll down the line.

Photo credit: Sara McInnes

Too Much Arm?

At the beginner and novice level, players don’t realize how much leg work it takes to play competitive pickleball. For the most part, entry level players are focused on the basics of getting the ball over the net and having fun learning the sport.

However, before they realize it, a bad habit of not using the legs/lower body to generate power and momentum has set in. I see many players just using their one arm to serve, drive, lob, dink and chase down hard-to-get shots.

However, if you look at the pros - even senior pros - watch how much of their hustle comes from the lower body. Give your arm a support system and start engaging those legs.

Smart Paddle Choices

Your choice in a paddle can prevent further “pickleball elbow”, or it can aggravate it. As you know, paddles are made with various materials, different shapes, and sizes.

A softer paddle, with multi-layer surfaces, will create almost a trampoline effect, where the ball sinks into the paddle face versus a stiffer paddle. A thicker core paddle will absorb the impact of the ball more so than a thinner paddle. A heavy paddle, while powerful, can also wear down an arm without the person realizing it.

However, on the flip side, a lighter paddle requires the player to use a lot more muscle and momentum. A midweight paddle (somewhere between 7.4oz-8.0 oz) will more than likely provide the power without sacrificing on much else.

Something to make a note of: there are some paddle brands on the market that advertise their product as best for preventing further elbow pain.

This is based on dampening or absorbing vibration when the ball makes contact with the paddle. There is just one brand that seems to really have proven this, more so with their tennis racquets (the same proprietary technology exists in tennis racquets and pickleball paddles).

If you are interested in using a paddle that can absorb impact on a more than average basis, it’s worth setting aside some time to research brands before making a decision.

All this said if you’re experiencing more than mild discomfort it might be best to talk to a medical professional such as your family doctor or a physiotherapist. Some might recommend a chiropractor as well.

There are a number of things professionals can do to assist you through repair and recovery. Acupuncture, shock therapy, daily exercises (although sometimes all it takes is some time and patience).

Of course, an elbow strap might be recommended or prescribed as well. However you choose to tackle your pain, I know that it will be worthwhile squashing it before it increases and becomes unmanageable.

This article was taken from our 'Control the Kitchen' Newsletter, if you're interested in receiving more content like this, please feel free to sign up using the subscribe section located at the bottom left of this page (or underneath the article if you're on mobile), thanks!