Why Elbow Pain Is Common in Pickleball — and Equipment Choices That Reduce It
Why Elbow Pain Is Common in Pickleball - and Equipment Choices That Reduce It
If you’ve picked up pickleball recently or stepped up your game, you may have noticed a niggling ache around your elbow after sessions. Known as “pickleball elbow pain,” this issue is common, particularly for beginners and keen improvers who push hard without the right gear or technique. Understanding why it happens and how equipment choices can help is key to staying on court without discomfort.
What Causes Pickleball Elbow Pain?
Elbow pain in pickleball typically results from repetitive stress on the tendons and muscles around the elbow joint. The most common condition linked to this is lateral epicondylitis, or ‘tennis elbow,’ which affects the outer part of the elbow.
Key contributors include:
- Repetitive striking with improper technique: Poor stroke mechanics increase strain.
- Overuse without rest: Playing too frequently without breaks prevents recovery.
- Incorrect grip size or material: Grip that’s too small, too large, or slippery makes the muscles work harder.
- Inadequate shock absorption: Hard paddle surfaces or stiff grips transmit vibrations up the arm.
Why Grip Choice Matters for Elbow Pain
Grips are a vital piece of equipment that can dramatically influence how much strain your elbow experiences. Two grip modifications especially worth considering are hexagonal (hex) undergrips and layered overgrips.
Hex Undergrips: Enhanced Comfort and Stability
Hex undergrips have a distinctive honeycomb texture that offers several benefits:
- Improved vibration dampening reduces shock transferred to the elbow.
- Secure hold minimises the effort needed to maintain control.
Since this grip sits beneath any overgrip, it forms a stable, cushioned foundation that protects your arm from racket vibration with every hit.
Layered Overgrips: Customised Thickness and Feel
Layering overgrips allows you to fine-tune the paddle handle thickness and texture.
Benefits include:
- Adjusting grip size for your hand to improve stroke mechanics, reducing muscle fatigue.
- Added cushioning that softens the paddle handle feel.
- Easy replacement, keeping a fresh, tacky surface to prevent unnecessary grip force.
Using a high-quality overgrip alongside a hex undergrip ensures you have both support and comfort tailored for your needs.
Practical Equipment Checklist to Reduce Pickleball Elbow Pain
| Item | Purpose | What to Look For |
|---|---|---|
| Hexagonal undergrip | Vibration dampening & secure grip | Honeycomb texture, cushioned, breathable |
| Layered overgrip(s) | Custom grip size and additional cushioning | Lightweight, tacky, moisture-wicking |
| Paddle choice | Shock absorption and appropriate weight | Medium weight (approx. 230g), graphite/composite materials |
| Wrist support (optional) | Stability during strokes | Adjustable, comfortable fit |
Pro Tips to Minimise Elbow Pain on Court
- Use vibration-dampening grips: Hex undergrips under layered overgrips create a shock-absorbing combo.
- Re-grip your paddle regularly: Old grips lose cushioning and tackiness.
- Check your grip size: A grip too small or large forces your forearm muscles to work harder.
- Warm up and stretch before playing: Focus on forearms and wrists.
- Vary your shots and practice technique: Avoid repetitive strain by mixing spin, power, and placement.
- Don’t ignore pain: Rest and seek professional advice early if discomfort persists.
Common Mistakes That Make Elbow Pain Worse
- Using a paddle with a hard, bare handle without any grip.
- Ignoring paddle weight and balance; too heavy or too stiff paddles increase strain.
- Over-gripping due to slippery or worn grips.
- Playing through pain or fatigue without adequate rest.
- Failing to improve or adapt stroke technique to reduce stress.
FAQs About Pickleball Elbow Pain and Equipment
Q: Can overgrips alone reduce elbow pain in pickleball?
A: Overgrips add cushioning and improve grip feel but pairing them with vibration-absorbing undergrips like hex grips provides better shock reduction.
Q: How often should I replace my overgrip?
A: Replace overgrips every few weeks or as soon as they lose tackiness or show signs of wear to maintain optimal grip and cushioning.
Q: Does paddle weight affect elbow pain?
A: Yes, heavier paddles increase muscle strain and transmitted shock, so choose a medium-weight paddle with good vibration control.