Your arms do a lot more work on the pickleball court than most players realize. Every drive, dink, and overhead puts stress on your elbows and forearms. When your mechanics or gear are off, that stress accumulates quickly and can lead to injury.

In this issue:

Healthy arms and better tactics make for a more enjoyable game. Let's get into it.

If your elbow or forearm aches after a few games, you're not alone. Arm pain is one of the most common reasons players cut court time short, and most of the time, it doesn't come from a single bad swing. It's a slow buildup of stress that your joints eventually start complaining about.

Here's why it happens, what's going on in your body, and how to fix it before it forces you off the court.

Pickleball's small court and fast pace might seem forgiving at first, but the movement patterns and repetitive strokes can overload the arm in ways you might not expect.

Repetitive wrist flicks and volleys put strain on the small stabilizers in the forearm. Every dink and reset shot requires precise wrist control, and those tiny muscles weren't designed for hundreds of repetitions per session.

Hard drives and smashes load the elbow tendons, especially if you're late or off-balance. When you swing hard with poor timing, your arm absorbs forces it should be transferring through your body.

Poor grip technique or over-gripping the paddle increases forearm muscle tension and fatigue. A tight grip creates a chain reaction of tension that travels up your arm.

Off-center hits send shock through the paddle and into your arm, especially with high swingweight paddles. Sweet spot misses become more punishing when your equipment amplifies vibration.

The result? Overuse and microtrauma in tendons and muscles that weren't ready for the workload.

Lateral Epicondylitis (Tennis Elbow) Pain on the outside of the elbow from overloading the wrist extensor tendons. You'll feel it when gripping the paddle, shaking hands, or lifting objects. This is the most common elbow injury in racquet sports.

Medial Epicondylitis (Golfer's Elbow) Pain on the inside of the elbow caused by stress on the wrist flexors. Less common in pickleball, but more likely if you use a lot of topspin or hit with a tight grip.

Forearm Muscle Strain Microtears in the forearm muscles from sudden increases in play time or heavy paddles. This leads to diffuse aching and loss of grip strength that can persist between sessions.

Ulnar Nerve Irritation Numbness or tingling in the ring and pinky fingers, often caused by repetitive bending of the elbow during serves and dinks. Players sometimes describe this as their hand "falling asleep" during play.

These aren't normal soreness, they're signals your arm needs attention before a minor issue becomes a major problem.

Loosen Your Grip A death grip on the paddle increases tension in the forearm muscles. Hold the paddle firm enough to control it, but not so tight your knuckles turn white. Think "firm handshake," not "crushing a can."

Strengthen the Stabilizers Wrist curls, reverse wrist curls, and eccentric exercises for the forearm can build resilience and protect the tendons. These small muscles need targeted attention since they don't get much strengthening from typical workouts.

Improve Your Mechanics Learn to hit with your whole body, not just your arm. Generating power from your legs and trunk takes stress off the elbow. Good technique is injury prevention.

Use the Right Gear A paddle with a lower swingweight, comfortable grip size, and good vibration dampening can reduce the load on your tendons. Your equipment should work with your body, not against it.

Warm Up Before You Play Light wrist and forearm stretches, gentle rallies, and a few slow-motion swings can prepare your tissues for the demands of play. Cold muscles and tendons are more vulnerable to injury.

Your elbow isn't supposed to hurt after every session. Take care of your arm now so it keeps supporting your game for years to come.

Pickleball isn't just about hitting the ball back, it's about controlling the pace and forcing your opponent into bad decisions. That starts with knowing when to drop, when to drive, and when to lob.

Each shot has its place. The key is learning which one fits the moment.

A drive is a fast, low shot hit with pace. It's designed to apply pressure and force a weak return from your opponent.

When to use it:

The risk: If you rely on drives too often, good players will block them back and take over the net. Drives work best when mixed with softer shots that keep opponents guessing your next move.

A drop is a soft, arcing shot that lands in the kitchen, forcing your opponent to hit up on their return. This shot is about control, not power.

When to use it:

The risk: Poorly executed drops land high and invite an attack. The key is practice, good drops give you time to advance and reset the point in your favor.

A lob sends the ball high and deep, forcing your opponent to retreat and buying you time to recover your position.

When to use it:

The risk: A short lob is an easy smash opportunity for your opponent. Use this shot sparingly and only when you've properly set it up.

Read the Situation A hard drive isn't the answer to every ball. Consider your position, your opponent's tendencies, and the height of the ball before choosing your shot.

Mix It Up The best players keep opponents off-balance. If they're expecting a drive, a soft drop can catch them flat-footed. Variety creates opportunities.

Practice Transitions Work on moving from the baseline to the kitchen using drops. Controlling the pace during this transition phase is critical to winning points.

Think Two Shots Ahead Use one shot to set up the next. A deep drive might open space for a crosscourt drop on the following ball. Strategy compounds over multiple shots.

Pickleball strategy isn't about hitting harder, it's about making smarter choices. Master these three shots and you'll control the pace instead of chasing it.

Your arms are your power source on the court, and smarter mechanics are the key to keeping them pain-free. Combine that with better shot selection, and you're not just protecting your elbows, you're setting yourself up to outthink and outlast your opponents.

Before you go, I'd love your input: When do you prefer to get this newsletter in your inbox? Take a few seconds to answer this quick poll at the end and help me deliver it at the time that works best for you.

See you next week,

Boris.

Disclaimer: This newsletter is for educational and informational purposes only and does not constitute medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read in this newsletter.