The Best Stretches and Strength Exercises for Pickleball Players to Prevent Elbow Injuries

Eccentric strengthening is particularly effective for preventing and treating tennis elbow. This exercise focuses on slowly lowering the weight to strengthen the wrist extensors and flexors, which are key muscles in supporting the elbow.

 

• How to Perform: Hold a lightweight dumbbell in one hand with your palm facing up. Slowly lower the dumbbell by bending your wrist down, then use the other hand to help lift the weight back up. Perform 10-15 repetitions, focusing on the lowering phase. Repeat on both sides.

 

Strong grip muscles reduce the strain on your elbow by providing better support during swings.

 

• How to Perform: Use a hand gripper or squeeze a tennis ball to strengthen your forearm muscles. Squeeze for 5 seconds, then release. Repeat 10-15 times on each hand.

 

Strengthening the wrist extensors helps stabilize the elbow during repetitive pickleball movements.

 

• How to Perform: Sit down and rest your forearm on a flat surface, holding a lightweight dumbbell in your hand with your palm facing down. Slowly lift your wrist, keeping the forearm on the surface, and then lower it back down. Perform 10-15 repetitions on each side.

 

Strengthening the muscles that rotate the forearm reduces strain on the elbow.

 

• How to Perform: Attach a resistance band to a sturdy object. Hold the other end of the band with one hand, keeping your elbow bent at 90 degrees. Rotate your forearm so your palm turns up (supination) and then rotate it back down (pronation). Perform 10-15 repetitions on each side.

 

If you’re already experiencing elbow pain, physical therapy can help manage and alleviate discomfort. At Scottsdale Physical Therapy & Performance, we use techniques such as manual therapy, dry needling, and corrective exercises to relieve pain and treat the underlying causes of elbow injuries. Our goal is to get you back on the court, pain-free, and playing at your best.

 

Consistent stretching and strengthening are the best ways to maintain healthy elbows and prevent future injuries. By incorporating these exercises into your routine, you can keep your forearm and elbow muscles strong, flexible, and ready for action. At Scottsdale Physical Therapy & Performance, we provide personalized programs to ensure your elbows remain healthy and resilient, so you can continue playing pickleball without any setbacks.

 

Maintaining healthy elbows is crucial for pickleball players who want to stay injury-free and enjoy the game for years to come. Incorporating specific stretches and strengthening exercises into your routine can help prevent elbow injuries and enhance your performance on the court. If you’re experiencing elbow pain or want to develop a personalized injury prevention plan, contact Scottsdale Physical Therapy & Performance today.

 

• The repetitive swinging motions in pickleball can strain the tendons and muscles around the elbow, leading to overuse injuries like tennis elbow.

 

• Strengthening exercises like eccentric wrist curls, grip strengthening, and resisted wrist extensions, along with stretches for the wrist flexors, extensors, and triceps, can help prevent elbow injuries.

 

• Yes, physical therapy can effectively manage elbow pain through targeted stretches, strengthening exercises, manual therapy, and other treatments to address the underlying causes of your discomfort.