By Struan H. Coleman, MD
Orthopedic Surgeon & Sports Medicine Specialist, Hospital for Special Surgery
Medical Director, Copper Fit
1. The Problem: When Your Elbow Starts to Limit Your Game
Pickleball and padel are exploding in popularity—and for good reason. They’re fun, social, and great for staying active.
But many players start to notice something after a few weeks or months:
- A nagging pain on the outside or inside of the elbow
- Weakness with gripping the paddle or racquet
- Stiffness after playing
This is often referred to as tennis elbow or golfer’s elbow, one of the most common repetitive injuries in racket sports. If ignored, it can progress from mild soreness to pain that affects everyday activities—like lifting a coffee cup or opening a door.
2. Why Does This Happen?
Repetitive elbow injuries are typically caused by overuse of the forearm muscles that attach at the elbow.
Here’s what’s going on:
- Repetitive wrist and forearm motion
- Poor mechanics or grip technique
- Weak shoulder and core muscles
- Inadequate recovery between sessions
Over time, this leads to small micro-tears in the tendon—causing pain, inflammation, and reduced strength.
3. Expert Tips to Prevent and Treat Elbow Pain
✔️ Improve Your Mechanics
- Use a relaxed grip
- Let your shoulder and body rotate
- Avoid overusing just your arm
Think: power from your core, not just your elbow
✔️ Build Strength Where It Matters
Forearm Strength:
- Wrist curls
- Reverse wrist curls
- Grip strengthening
Shoulder Strength:
- Band external rotation
- Rows
Core Strength:
- Planks
- Rotational exercises
✔️ Add Daily Mobility Exercises
Forearm Stretch:
- Extend arm, pull fingers back, hold 20–30 seconds
Reverse Stretch:
- Palm up, stretch downward
Upper Back Mobility:
- Rotation stretches
- Foam rolling
✔️ Manage Load and Recovery
- Avoid sudden increases in play
- Take rest days
- Ice after activity if sore
- Cross-train
✔️ Use Targeted Compression and Support
The Copper Fit Mobilizer Elbow provides compression, stability, and support during activity and recovery. It’s helpful during play, when returning from injury, and for daily support.
4. The Takeaway
Elbow pain from racket sports is common—but manageable. With proper mechanics, strength, mobility exercises, and support, you can stay active and pain-free.
Stay consistent and keep enjoying the game.
