Pickleball is easy to pick up and hard to put down. That’s the whole problem. A few extra games turn into a sore elbow, and a sore elbow turns into a week on the bench. Here are seven simple habits that help keep your arm and shoulder happy so you can keep playing.
1. Warm up before the first point
Five to ten minutes of light movement makes a real difference: arm circles, gentle shoulder rolls, a slow walk around the court, then some easy dinking at the kitchen line before anyone starts keeping score.
2. Loosen your grip
On a scale of 1 to 10, hold the paddle at about a 3 or 4. A death grip sends every bit of impact straight up your forearm. A relaxed grip also gives you softer, better-controlled dinks.
3. Check your grip size
If your paddle handle is too thin, you’ll squeeze harder without noticing. An overgrip is an inexpensive way to add a little thickness and cushion.
4. Pick a comfort-friendly paddle
Thicker-core paddles (around 16 mm) usually absorb more vibration than thin ones. If your current paddle feels harsh or buzzy on contact, it may be worth trying something softer.
5. Let your legs do the work
Swinging with just your arm puts all the stress on your elbow and shoulder. Bend your knees, turn your shoulders, and let the whole body move the paddle. It’s easier on your joints and more consistent too.
6. Take real breaks
Sit out a game now and then, drink some water, and stretch. Playing through fatigue is when form falls apart and aches creep in.
7. Listen to the twinge
A little soreness the next day is normal. Sharp pain, pain that lingers, or pain that gets worse while you play is your body asking for a timeout. When that happens, rest it and talk with your doctor or a physical therapist before heading back out.
Play smart, play relaxed, and you’ll be out there long after the young folks have pulled a hamstring.