Are you a passionate pickleball player?
As you chase the thrill of rallies and strategize your moves, the last thing you want is the haunting prospect of golfers elbow interfering with your game.
The pain, the discomfort, and the fear of having to take a break from the court can be very disappointing.
But fear not, in this blog, you will discover the world of golfer’s elbow, learn to understand it, and equip yourself with four expert-recommended ways to avoid golfers elbow.
Understanding Golfers Elbow
Golfer’s elbow is a condition where the inner side of the elbow becomes painful and tender.
Contrary to its name, it’s not exclusive to golfers but can affect anyone engaged in activities that involve repetitive gripping or wrist flexion.
Causes of Golfers Elbow:
Repetitive Stress:
Overusing the forearm muscles through constant gripping and swinging, common in sports like pickleball.
Incorrect Technique:
Poor form or improper equipment can contribute to increased stress on the tendons.
Age and Overuse:
Tendons lose elasticity with age, making them more susceptible to injury, especially with repetitive motions.
Symptoms:
- Pain and tenderness on the inner side of the elbow.
- Weakness in the hands and wrists.
- Stiffness and difficulty in making a fist or gripping objects.
- Worsening pain with specific movements, such as squeezing or lifting.
4 Ways to Avoid Golfer’s Elbow When Playing Pickleball
1. Mindful Warm-Up and Stretching:
Just as in pickleball, the key to preventing golfer’s elbow lies in preparation.
Before stepping onto the court, indulge in a comprehensive warm-up routine.
Focus on stretches that specifically target the forearm, wrist, and elbow muscles.
Dynamic stretches like wrist flexor stretches and forearm pronators are simple ways to avoid golfers elbow. Not sure where to start?
Why not with one of our videos explaining how to get consistent and reliable relief with these 7 exercises.
2. Strengthening Exercises for Forearm Muscles:
Building strength in the muscles that surround the elbow is a powerful defence to avoid golfers elbow.
Incorporate exercises like wrist curls, forearm pronation and supination exercises, and eccentric wrist flexor exercises into your routine.
This not only enhances performance but also fortifies your muscles against overuse injuries.
3. Technique Refinement and Equipment Assessment:
Often, the root of the problem lies in technique and equipment.
Work on refining your pickleball technique to prevent golfers elbow.
Additionally, consider consulting with a professional to ensure your equipment, especially your paddle, is suitable for your playing style. An ill-fitted paddle can contribute to undue strain on the tendons.
4. Rest and Recovery Practices:
Recognize the importance of rest in your pickleball journey.
Overworking your body increases the risk of injuries like golfer’s elbow.
Schedule breaks between games, and if you experience persistent discomfort, don’t hesitate to take a rest day.
Rest is not a sign of weakness; it’s a strategic move to ensure longevity in the game.
Are You Ready To Prevent Golfers Elbow While Playing Pickleball?
As pickleball enthusiasts, our commitment to the game extends beyond the court.
To fortify your defence against golfer’s elbow and enhance your overall pickleball experience, consider a Pickleball Mobility Assessment from RPM Physical Therapy.
Led by Jonathan, our expert physical therapist, we tailor personalized programs to address your unique needs, whether you’re recovering from an injury or proactively preventing one.
This November we’re offering 20% off our Pickleball Mobility Assessment.
Contact us at (713) 992-5916 today to change your performance on the pickleball court!
Free Additional Resources to Help You Avoid And/Or Treat Pickleball Injuries
Read our blog –Common Pickleball Injuries And How To Treat Them
Read our blog- Tired of Knee Pain with Pickleball? Let’s Fix it and Stay in the Game
Watch our YouTube video: Tired of Knee Pain with Pickleball? Get Consistent and Reliable Relief [7 Exercises]
WE HELP People Age 40+ GET MOBILE, STAY ACTIVE AND FREE FROM INJURY, Without the Use of Painkillers, Injections or Unnecessary Surgery
Book in your FREE Discovery Session.
Book in your FREE Telephone Consultation.
Don’t forget to subscribe to our YouTube channel for more informative content on managing and preventing injuries while playing the sports you love.
Dr. Jonathan Ruzicka is a Manual Therapist whose experience as a private therapist for professional athletes drove him to further his education attaining unparalleled skills in tissue mobility work, performance based rehab, injury prevention, myofacial release and joint mobilization to optimize human performance.
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