Pickleball Wrist Pain: Causes, Fixes, and How to Protect Your Game
Why Pickleball Wrist Pain Is So Common
Pickleball is exploding in popularity here in Dallas, Farmers Branch, and Addison, Texas. It’s fun, social, and a great workout—but it can also take a toll on your body if you’re not prepared. One of the most common complaints we hear from players is wrist pain.
Whether you’re gripping your paddle too tightly, playing with the wrong paddle size, or simply overusing the wrist, this type of pain can sneak up quickly. Left untreated, it can limit your ability to play and even lead to more serious injuries.
Common Causes of Wrist Pain in Pickleball Players
1. Overuse and Repetitive Motion
Pickleball requires fast wrist snaps for dinks, volleys, and serves. Repeated use without proper rest can cause tendinitis and inflammation.
2. Improper Grip Pressure
Holding the paddle too tightly increases strain on the forearm and wrist muscles. Think of it as “white-knuckling” your game.
3. Paddle Weight and Grip Size
Using the wrong paddle can make a big difference. A paddle that’s too heavy or a grip that’s too small can overload your wrist. We covered this in detail in our blog on How to Choose the Right Pickleball Paddle Size.
4. Poor Mechanics
Relying only on the wrist to generate shots instead of using the whole body can quickly cause strain.
5. Existing Conditions
Arthritis, carpal tunnel syndrome, or prior wrist injuries can flare up with pickleball.
Stretches and Exercises to Help Wrist Pain
These simple moves can help reduce pain and keep you on the court.
1. Wrist Flexor Stretch
- Extend one arm straight in front.
- Use the other hand to gently pull fingers back.
- Hold 20–30 seconds. Benefit: Loosens tight forearm muscles that pull on the wrist.
2. Wrist Extensor Stretch
- Extend one arm forward, palm down.
- Use the other hand to gently push the hand downward and toward your body.
- Hold 20–30 seconds.
3. Forearm Pronation/Supination
- Hold a light weight (like a hammer).
- Rotate palm up, then palm down slowly.
- Repeat 10–15 times each way. Benefit: Strengthens muscles that stabilize your wrist.
4. Grip Strengthener with a Stress Ball
- Squeeze a stress ball or therapy putty.
- Hold 5 seconds, repeat 10–15 times.
5. Shoulder and Core Engagement
- Work on mechanics: focus on using your shoulder and body rotation, not just your wrist, when hitting.
Treatment Options for Pickleball Wrist Pain
At Wellness Lane Chiropractic in Farmers Branch, we help pickleball players recover faster and prevent re-injury using:
- Chiropractic Adjustments to restore joint motion
- Class 4 Laser Therapy to reduce inflammation and accelerate healing
- Dry Needling and Muscle Work to release tight forearm and wrist muscles
- Customized Exercise Programs for wrist and upper body stability
How to Prevent Wrist Pain While Playing
- Choose the right paddle weight and grip size (see our paddle guide here: Racket Size for Pickleball).
- Warm up before matches with wrist circles, light stretches, and shoulder mobility work.
- Use proper mechanics—engage your legs and core instead of snapping the wrist alone.
- Avoid overplaying if pain starts. Listen to your body.
- Schedule recovery treatments if you feel consistent soreness.
Why Dallas, Farmers Branch, and Addison Pickleball Players Trust Us
We’ve seen a huge rise in local pickleball players seeking care for wrist pain, elbow pain, and shoulder issues. At Wellness Lane Chiropractic, we don’t just treat the pain—we find the root cause and help you build a plan to stay in the game long-term.
Our goal is simple: keep you playing pickleball without the frustration of nagging wrist injuries.
Final Thoughts
Pickleball wrist pain is common, but it doesn’t have to keep you off the court. With the right paddle, warm-up routine, and treatment plan, you can protect your wrist and enjoy the game pain-free.
👉 Ready to take care of your wrist pain? Call 214-214-9355 (WELL) or book online at WellnessLn.com.
