Conquering the Pickleball Elbow Challenge
A Journey to Stronger Forearms
Have you ever experienced the frustrating sting of pickleball elbow pain, that unwelcome companion threatening to hinder your game and dampen your spirits on the court? If so, you're not alone. Join me on a personal journey of overcoming pickleball elbow and strengthening my forearms, turning adversity into an opportunity to elevate my game and love for the sport.
Understanding the Pickleball Elbow Dilemma
Pickleball elbow pain is a common woe among players, akin to the notorious tennis elbow but with its own unique set of challenges. The repetitive nature of swinging the paddle and the intense bursts of movement in pickleball can take a toll on your forearm muscles and tendons, leading to discomfort and, in some cases, injury.
The Turning Point: Acknowledging the Issue
My journey began with a pang of pain every time I swung my paddle. Ignoring it initially, I continued playing, thinking it would magically disappear. I was wrong. However, as the pain persisted, I realized I needed to address the issue head-on and that the more I Ignored it, the worse it would get. Enter the world of pickleball elbow.
Preventing Pickleball Elbow: A Proactive Approach
Exercise, they say, is the best medicine. And so, armed with determination, (I mean I am a performance coach, I should be able to heal this no problem right??) dove into the realm of preventive measures for pickleball elbow. It became clear that understanding the biomechanics of the condition was crucial to really understand how to cure it.
Pickleball Elbow Durability Program
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Transitioning seamlessly into the realm of prevention, I incorporated targeted exercises into my routine to fortify my forearm muscles and promote mobility in my shoulder and spine. By focusing on proper warm-ups and incorporating forearm strengthening and upper body mobility, I began to notice a positive shift.
When rehabbing from pickleball elbow, depending on the severity, depends on where you start. If you have severe discomfort and you jump right into strengthening, you could delay the healing.
A phase and progression I like to follow is called p.e.a.c.e. & l.o.v.e. See below.
This is one of the better guides to follow when rehabbing many types of injuries. Key takeaways, You should let pain guide you back into movement and exercise, avoid anti-inflammatories, light movement and blood flow speeds up the recovery process.
Below you will see a pickleball elbow workout that I like to do when looking to especially strengthen the forearms.
The Game-Changer: Pickleball Elbow Exercises
Pickleball elbow exercises became my secret weapon in the battle against discomfort. I discovered a range of exercises specifically designed to target the muscles and tendons affected by pickleball elbow. Incorporating these into my daily routine not only alleviated existing pain but also acted as a robust defense mechanism.
Transitioning smoothly between exercises, I incorporated eccentric wrist extensions, a gem for tackling pickleball elbow. The controlled lengthening of the muscles during these extensions proved invaluable in building resilience and preventing future injuries.
Treating Pickleball Elbow: A Holistic Approach
For those already grappling with pickleball elbow pain, a holistic approach to treatment is essential. I explored various methods, from rest, cold plunging, stretching to more advanced techniques such as cupping and needling. It was crucial to find the right balance between active recovery and proper medical advice.
With each step in the treatment process, I embraced the importance of patience. Transitioning from the intensity of gameplay to a more relaxed pace allowed my body the time it needed to heal.
The Triumph: Strengthened Forearms, Mobilized Shoulders, and Enhanced Gameplay
As I integrated preventive measures and targeted exercises into my routine, the transformation in my game was palpable. The persistent pickleball elbow pain gradually faded, making way for stronger and more resilient forearms. My movements on the court became more fluid, and I found a renewed enjoyment in every match. (not having to flinch every backhand flick I would make)
Transitioning seamlessly into the experience of pain-free gameplay, I discovered a newfound confidence. My shots were crisper, my reactions quicker, and the joy of playing pickleball was Back.