Pickleball aches: shoulders, backs, and elbows
Pickleball is everywhere around Spring Hill, and for good reason — it is fast, social, and easy to pick up. It is also easy to overdo. The same motions that make the game fun — quick lunges, hard serves, sudden stops and turns — are the ones that strain shoulders, backs, and elbows, especially when you play several days in a row.
The shoulder takes the serve
Overhead serves and hard smashes ask a lot of the shoulder, and most recreational players do it all with the arm. When the shoulder does the whole job, the rotator cuff tendons get irritated and the joint starts to ache, especially reaching overhead or behind the back. Letting the legs and hips power the shot — and keeping paddle work in front of you rather than reaching behind — takes real load off the shoulder.
The low back takes the twist
Pickleball is a twisting sport played low. Bending at the waist for low balls and rotating hard on groundstrokes loads the low back again and again. Hinge at the hips and bend your knees to get low, and let your hips turn with the shot instead of twisting through the spine. A back that is stiff after a match is usually telling you it did more twisting than it was ready for.
The elbow takes the grip
Gripping the paddle too tightly and flicking the wrist on shots can irritate the tendons on the outside of the elbow — the pickleball version of tennis elbow. A relaxed grip, a paddle weight that suits you, and gentle forearm stretches between games all help. Pain on the outside of the elbow when you shake hands or lift a coffee mug is a classic early sign.
A warm-up that actually helps
Five minutes before your first game goes a long way: arm circles and shoulder rolls, easy leg swings, a few bodyweight squats, and a couple of gentle rallies before you play for real. Cold muscles and tendons are far easier to strain than warm ones, and most pickleball injuries we hear about happen in the first game of the day.
When to get checked
Come in if pain lingers more than a week or two, keeps coming back every time you play, or comes with weakness, numbness, or a sharp catch in the joint. An evaluation can sort out whether the trouble is the joint, the tendon, or the way the rest of the body is (or is not) helping — and what kind of care makes sense. Our chiropractic care, shockwave therapy for stubborn tendon pain, and massage therapy are all part of how we help active patients get back on the court.
Educational only — not medical advice. This post shares general information, not a diagnosis or a promise of results. Every person and situation is different.
Questions? Call us at (352) 340-3220 or request an appointment online.