How to Prevent and Treat Upper Arm Pain and Injuries from Pickleball

Understanding Common Arm Injuries from Pickleball

The two most vulnerable areas of the arm during pickleball are the shoulder and elbow joints. These hinge joints are subject to repetitive motions and impact forces during play. Some of the most prevalent upper body pickleball injuries include:

Rotator Cuff Injuries

The rotator cuff is a group of muscles and tendons that surround the shoulder joint, helping stabilize and mobilize the arm. Rotator cuff tendinitis or tears are some of the most frequently reported pickleball injuries. Symptoms include shoulder pain and weakness, especially reaching overhead or behind.

Shoulder Impingement

Shoulder impingement happens when the rotator cuff tendons rub against the bones of the shoulder joint. This pinching can lead to tendinitis and bursitis, causing pain and limited mobility. Overhead swinging motions in pickleball aggravate the inflammation.

Medial Epicondylitis (Golfers Elbow)

Medial epicondylitis or golfers elbow affects the inner elbow joint, caused by overuse of the forearm flexor muscles. Pain occurs on the inside of the elbow and can radiate down the forearm. Pickleball gripping motions like forehand strokes strain these muscles and tendons.

Lateral Epicondylitis (Tennis Elbow)

Lateral epicondylitis or tennis elbow is similar to golfers elbow but occurs on the outer elbow joint instead. It stems from overuse of the forearm extensor muscles that extend the wrist. The backhand swing in pickleball irritates this area leading to outer elbow pain.

Understanding What Causes These Arm Injuries in Pickleball

To understand how to prevent arm injuries in pickleball, it helps to know what causes them in the first place. Some of the root causes include:

Overuse

Pickleball is hard on the arm joints and surrounding muscles and tendons. Repeated swinging, gripping, reaching and impact from ball contact simply overworks these tissues leading to strain and microtears over time. Beginners are especially susceptible as their arms are not conditioned for the sport.

Muscle Imbalances

Pickleball emphasizes certain muscles like the shoulder internal rotators from forehand strokes. However, the external rotators often get overlooked leading to strength imbalances around the joint. This imbalance stresses the weaker muscles increasing injury risk.

Poor Posture

Bending forward with the shoulders rounded during play compresses the front shoulder muscles. This poor posture reduces range of motion and blood flow, contributing to tissue fatigue and strain.

Insufficient Warm Up

Starting to play pickleball with cold muscles leaves them tight and vulnerable to injury. Warming up thoroughly preps the tissues for activity and enhances blood flow to bring nutrients that prevent damage.

Lack of Strength Training

Overall weakness in the shoulder and arm muscles leaves them prone to overuse injuries. A strong, balanced upper body better withstands the demands of pickleball.

Overhead Swinging

Reaching overhead to hit shots strains the shoulder joint capsule and rotator cuff tendons. Repeated overhead motions slowly inflame these tissues leading to impingement and tears.

Advanced Age

While pickleball is great exercise at any age, older players are more injury prone. Loss of muscle mass, reduced tissue elasticity and osteoarthritis make arm overuse injuries more likely in seniors.

5 Essential Tips to Prevent Arm Injuries in Pickleball

Now that you know what causes pickleball arm injuries, here are some key tips to help prevent them:

1. Warm Up Thoroughly

Make time to warm up before pickleball play. Start with full body dynamic stretches like arm circles and shoulder rolls. Move on to forearm and wrist stretches. This increases blood flow and preps the upper body muscles and joints for activity.

2. Strengthen Upper Body Muscles

Include strength training for the shoulders, arms, and upper back in your fitness regimen. Work all muscle groups equally to maintain balanced strength. Stronger muscles better withstand repetitive pickleball motions.

3. Focus on Rotator Cuff Exercises

Pay special attention to strengthening the rotator cuff which stabilizes the shoulder. Exercises like external rotation with resistance bands or dumbbells improve rotator cuff endurance.

4. Use Proper Paddling Form

Practice swinging form that minimizes shoulder impingement. Keep elbows close to the body on backhands and avoid overextending on forehands. Bend knees and maintain upright posture.

5. Take Breaks and Modify Play If Needed

Frequent breaks take pressure off the upper body during long games. If you feel arm pain or fatigue, avoid overhead shots or switch to dinking to modify play.

Treatments for Arm Injuries from Pickleball

If you do suffer an overuse injury to the arm, here are some treatment options to help alleviate pain and promote healing:

Rest

Take a break from pickleball until pain and inflammation subside. Relative rest allows strained tissues to recover.

Ice

Apply ice packs to injured areas for 15-20 minutes several times per day. Ice reduces swelling and pain.

OTC Medication

Anti-inflammatory medication like ibuprofen can temporarily relieve pain. Consult a doctor first.

Stretching & Massage

Gently stretch and massage muscles around affected joints to encourage proper mobility and blood flow.

Physical Therapy

Seek personalized rehabilitation exercises from a physical therapist to strengthen injured areas and prevent future issues.

Bracing

Wearing an elbow or shoulder brace during play can provide compression and support for healing tissues.

Steroid Injections

Corticosteroid injections administered by an orthopedist reduce severe inflammation in conditions like rotator cuff tendinitis or impingement.

Surgery

Surgery may be required in cases of complete rotator cuff tears or other extensive upper body injuries with lasting damage.

Prevention Is Ideal for Keeping Pickleball Arm Injuries at Bay

While pickleball arm injuries can happen despite the best precautions, following these tips will help significantly reduce your risk. With proper strengthening, conditioning and smart play, you can keep hitting the pickleball courts pain-free for years to come.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.