Pickleball Wrist Pain

Pickleball wrist pain can be a game-stopping issue for players of all levels. Last November 2023, I’ve been dealing with wrist pain that’s kept me off the court, with recovery stretching over several months. Wrist injuries can often take between 6 to 18 months to heal fully, especially if not treated carefully. My journey has involved rest, physiotherapy, and a structured wrist rehabilitation program to rebuild strength and mobility.

In my case, wrist pain was likely due to a combination of technique changes, increased playing intensity, and—admittedly—the natural effects of aging. I hadn’t prioritized wrist conditioning specifically for pickleball, but that’s changed. Now, I’m committed to understanding and avoiding pickleball wrist pain so that I can stay in the game and enjoy it for years to come.

Why Does Wrist Pain Occur in Pickleball?

Wrist pain is common in pickleball due to the demands placed on the wrist in modern gameplay. Many wrist injuries stem from new grip techniques, especially the popular semi-western and western forehand grips. These grips can increase strain on the ulnar side of the wrist, potentially leading to serious conditions like ulnar wrist tendon degeneration (extensor carpi ulnaris tendinopathy).

In pickleball, the wrist is often in a compromised position—twisted, cocked, or angulated—leaving it exposed to significant impact with each paddle strike. With the fast pace and intensity of the modern game, wrist demands are higher than ever, despite advancements in paddle technology. Ultimately, the wrist absorbs the shock of thousands of impacts over time.

For any pickleball player—whether a junior, recreational player or professional—it’s essential to protect the wrist from strain and potential injury.

Key Tips for Managing and Preventing Pickleball Wrist Pain

Strengthening the muscles around the wrist joint is essential for stabilizing it and reducing stress on tendons, ligaments, and cartilage. This is particularly important for players who use double-handed techniques, as both wrists need to be properly conditioned.

Besides building strength, refining your technique can go a long way in reducing pickleball wrist pain. Consulting with a coach for a video analysis of your strokes can help identify habits that might be adding unnecessary strain. Here are some technique tips to minimize wrist stress:

• Hit the Ball in Front: Position the ball in front of your body to engage your shoulder and trunk, taking stress off the wrist.
• Use Your Forearm for Control: Focus on using your forearm for control rather than relying on wrist strength. Generate power through your shoulder and trunk.
• Prioritize Wrist Conditioning: Include wrist-specific exercises in your routine to enhance resilience and endurance. 

Best Exercises to Prevent and Manage Pickleball Wrist Pain

Integrating these exercises into your routine can strengthen and stabilize your wrist, helping you avoid pickleball wrist pain:

1. Weighted Static Holds: Rest your forearm on your knee, holding a lightweight (start with 1 kg) with a neutral wrist position for 45 seconds. Switch arms and perform 5 sets, gradually increasing the weight as you progress.
2. Wrist Flexor Strengthening: Using a lightweight or resistance band, rest your forearm on your knee with your palm facing up. Flex your wrist up and down for 2-3 sets of 10-20 reps.
3. Wrist Extensor Strengthening: Similar to the flexor exercise, but with your palm facing down. Perform 2-3 sets of 10-20 reps.
4. Ulnar/Radial Deviation and Pro/Supination: Place your elbow on your knee, palm down, and move your hand side-to-side. Aim for 3 sets of 10-20 reps.
5. Hammer Drill: Hold a hammer, support your arm, and rotate your hand palm up for 10 controlled pulses, then switch to palm down. Complete 5 sets each way for a total of 50 pulses.
6. Plate Balance Exercise: Balance a large, flat plate on your fingertips and roll a small ball around without dropping it off. This enhances wrist stability and dexterity.

Check out the accompanying videos for a visual demonstration of these exercises to help you practice safely and effectively.

Wrapping Up: Prioritize Wrist Health for a Long, Enjoyable Pickleball Journey

Investing in wrist strength and improving technique can make all the difference in avoiding pickleball wrist pain and ensuring a long, enjoyable experience with the sport. Whether you’re a seasoned player or just starting out, prioritizing wrist health can help you stay competitive and pain-free on the court.

To further support your injury prevention journey, explore our Pickleball Workout Program. This comprehensive program is designed specifically to help prevent injuries, boost flexibility, and enhance performance for players of all levels.

CLICK HERE TO CHECK OUT 👉 Pickleball Workout Program 

Need more help? Feel free to reach out for personalized advice on preventing and managing pickleball wrist pain.