Key Takeaways: Why Your Arm Hurts
- Primary Cause: Technique (overswinging) and overuse account for ~80% of arm pain.
- Equipment Factor: Improper grip size—too thin or too thick—leads to excessive muscle tension.
- The Fix: Rest, mechanical adjustments, and a "relaxed grip" strategy are more effective than simply switching paddles.
Is Arm Pain After Pickleball Normal?
Arm pain after pickleball is the most common complaint in the sport. While minor muscle soreness is common for beginners, persistent sharp pain—often called "Pickleball Elbow"—is typically a sign of inflammation in the tendons caused by repetitive stress or improper mechanics.
Why Does My Arm Hurt After Pickleball?
“Tennis elbow” and “golfer’s elbow” are common catch-all terms, but they’re usually symptoms, not root causes. According to Angel Morales, Chief Product Officer at CORE Athletics, arm pain is rarely the fault of a single paddle. "In almost every case I've seen, including my own, the pain came down to overswinging and a lack of proper recovery time," says Morales.
What Actually Contributes to Arm Pain After Pickleball
| Factor | Impact Level |
|---|---|
| Technique & swing mechanics | Very High |
| Overuse / playing volume | High |
| Grip size & tension | Medium–High |
| Paddle balance & feel | Medium |
| Age | Low |
Why Technique Is the Biggest Factor
Experienced players and coaches suggest that technique accounts for the vast majority of arm pain issues. Common mechanical errors include:
- Overswinging: Trying to "muscle" the ball for power instead of using smooth acceleration.
- Late Contact: Hitting the ball behind your body, which puts massive stress on the elbow to "catch up".
- Grip Tension: Holding the paddle with a "death grip" rather than a relaxed, controlled hold.
Where Equipment Does Matter
While paddles aren't a "magic cure," grip thickness and vibration dampening play a meaningful role:
- Vibration Control: Carbon fiber surfaces, like those on the CORE PRO 4G, are designed to dampen the shock so it stays in the paddle rather than your elbow.
- Grip Size: A grip that is too thin forces you to squeeze harder, which is a primary driver of tennis elbow.
How Can I Prevent Arm Pain While Playing?
- Relax Your Grip: On a scale of 1 to 10, your grip tension should be a 3 or 4.
- Shorten Your Backswing: Large backswings often lead to late hits; shortening the motion improves timing and reduces strain.
- Check Your Equipment: Use a paddle with a comfort-focused grip that allows for a more relaxed hand.
FAQs About Arm Pain After Pickleball
Can changing paddles fix my tennis elbow?
Not on its own. While a more forgiving paddle can reduce shock, real relief typically comes from rest, technique correction, and reduced load.
Is it safe to play through the pain?
No. Persistent pain is usually a sign of overuse or poor mechanics. Ignoring it can turn a minor strain into a chronic injury.
What is the most overlooked factor?
Grip tension. Many players unknowingly squeeze far too hard, leading to constant muscle engagement and tendon stress.
Angel Morales is the Chief Product Officer at CORE Athletics and an internationally competitive pickleball player. He competes in tournaments around the world and works closely with many of the sport’s top professional athletes. With firsthand experience at the highest levels of play, Angel brings deep technical insight into paddle innovation, materials, cores, surfaces, and player needs, helping shape CORE Athletics products for athletes of all skill levels.
