Pickleball elbow—aka that annoying pain on the outside of your elbow that flares up every time you hit a backhand—is a real problem. It’s usually caused by overuse, weak grip strength, or just playing way more than your body was ready for (we’ve all been there). The good news? Fixing it isn’t complicated, but it does take a little consistency.
Strength First
Weak forearm and grip muscles put extra strain on the elbow, so the fix starts there. PKL.fit includes exercises that target the right muscles without overdoing it. Wrist up/wrist downs help strengthen the forearm, while farmer’s carries (holding something heavy and walking, gallon jugs or full grocery bags work) improve grip endurance—essential if you want to avoid elbow pain every time you pick up your paddle.
Loosen Up
Tight forearms are a recipe for elbow pain. Daily wrist extensor and flexor stretches can make a big difference. An easy one: extend your arm, palm down, and gently pull your fingers back with the other hand. Hold for 20-30 seconds and repeat. Simple, but effective.
Play Smart, Recover Smarter
Already dealing with pain? Ease up on play for a bit and focus on recovery. Eccentric wrist extensions (where you slowly lower a light weight after lifting it with your other hand) are great for healing tendons. Ice after play helps with inflammation, and an elbow brace can provide extra support while you build back strength.
Stay in the Game
Fixing pickleball elbow isn’t just about getting rid of pain—it’s about making sure it doesn’t come back. Strength, mobility, and smart training keep you playing longer. That’s why PKL.fit builds in all three, so you stay strong and pain-free on the court.