Sore Wrist After Pickleball? A Tennis Pro's Guide

Pickleball has brought a lot of my old tennis students back onto the court, and a lot of brand-new players with them. It has also brought me a new question I hear almost every week: "Why does my wrist ache after pickleball?" I've taught tennis for more than 20 years and I play pickleball myself, and the honest answer is that the paddle is light, the court is small, and that combination tempts you to play the whole game with your wrist.

Here's what I see when a student tells me their wrist is sore, the changes I have them make, and what I tell them to do once they're off the court. Most of it applies to tennis players too.

Why pickleball is hard on the wrist

In tennis, the racquet is heavy enough and the court big enough that you're forced to swing with your shoulder and body. A pickleball paddle weighs about 8 ounces and most shots happen within a few feet of the kitchen line. It's easy to flick it. Dinks, resets, roll volleys, quick hands battles at the net: if you hit all of them by snapping the wrist, the small muscles in your forearm and wrist do work your shoulder and legs should be doing.

Add a death grip on the handle, a paddle grip that's too thin, and a few hours of open play on a Saturday, and you have the classic sore pickleball wrist.

Where it usually hurts

• Back of the wrist, above the hand. Common in players who flick their backhand dinks and roll volleys.
• Thumb side of the wrist. Often from squeezing the handle hard and cocking the wrist up on every volley.
• Pinky side of the wrist. Shows up in players who snap down hard on overheads and drives.
• Forearm. The muscles that grip the paddle run up the forearm, so a tight grip often shows up there as an ache by the end of the day.

Six things I change with my students

1. Loosen your grip

On a scale of 1 to 10, most new players hold the paddle at an 8. I want a 3 or 4 for dinks and resets, firming up only at contact on drives. A simple test: someone should be able to pull the paddle out of your hand between points without a fight. A relaxed hand also gives you softer dinks, so you win twice.

2. Keep a quiet wrist on dinks

Dink with your shoulder, not your wrist. Picture your wrist, forearm and paddle as one piece and let the arm swing from the shoulder like a pendulum. Keep the paddle face set and push through the ball. If you watch good 4.0 players dink, their wrists barely move.

3. Paddle up and in front

When your paddle hangs low at your knees, every fast ball at the net becomes a panicked wrist flick to get it up in time. Hold it chest high and out in front in the ready position. You'll block more balls with no wrist action at all.

4. Check your grip size

A grip that's too thin makes you squeeze harder to control the paddle. Hold the paddle in your normal grip: there should be room for about one finger between your fingertips and the base of your thumb. If your fingers dig into your palm, add an overgrip. It costs a few dollars and is one of the best wrist fixes there is.

5. Don't flick your overheads

Turn sideways, point at the ball with your free hand, and swing through it with your shoulder. Snapping the wrist down hard at contact is where a lot of pinky-side soreness comes from. Placement wins more points at this level than power anyway.

6. Build up your playing time

The most common pattern I see: a new player falls in love with the game and goes from one hour a week to three hours a day. Wrists don't adapt that fast. Add time gradually, take a day off between long sessions, and don't make your first open-play day of the season a four-hour one.

A 3-minute wrist warm-up

Do this before you play, especially on a cold morning:

• Make slow wrist circles, 10 each direction.
• Open and close your hand 20 times, spreading your fingers wide.
• Gently stretch the wrist back and then forward with the other hand, 15 seconds each.
• Shadow-swing 20 easy dinks and volleys with a loose grip before your first real ball.
• Then dink for a few minutes before anyone hits hard.

After you play

A little soreness the next morning is normal when you've played more than usual. What I do and tell my students to do:

• Shake out your hand and do the same easy stretches as the warm-up.
• Squeeze a soft ball a few times to keep the hand loose, without forcing it.
• Take the next day easy, or play a shorter session focused on soft game.
• Off the court, notice your grip on your phone, steering wheel and garden tools. Many sore pickleball wrists are really sore everything-else wrists.

Where a cream fits in

A topical pain reliever doesn't replace any of the above, but it helps when you're sore after a long day on the court. Active 10 is for the temporary relief of minor aches and pains of muscles and joints associated with simple backache, arthritis, strains, bruises and sprains.

We make Active 10 with menthol, capsaicin and magnesium. It goes on cool, then warms, and it rubs in without a greasy feel. For the wrist and forearm, the 3 oz roll-on is the easy choice: you roll it on without getting cream all over your hand, and it fits in your paddle bag. The 4 oz tube is the one most people keep at home.

Follow the Drug Facts label. Don't use it on broken skin, don't wrap the area tightly, don't use it with a heating pad, and wash your hands before you touch your eyes or pick up the paddle. Apply it after you play, not before, so your grip isn't slippery.

When to stop and get it checked

Normal soreness is a dull ache that fades in a day or two. Stop playing and see a doctor or physical therapist if:

• the pain is sharp, or you fell on the wrist (falls backward on the court are common in pickleball);
• there's swelling, or it hurts to grip a cup or turn a doorknob;
• you have numbness or tingling in your fingers;
• it clicks, catches or feels weak;
• it isn't better after about a week of easing off.

Common questions

Should I wear a wrist brace for pickleball?

Some players like a light support while they get back to playing, but it isn't a fix. If your technique is the cause, the soreness comes back when the brace comes off. Fix the grip pressure and the flick first, and ask a physical therapist about support if you need it.

Will a heavier or lighter paddle help?

Sometimes. A very light paddle can encourage flicking, and a very heavy one tires the forearm. Most players do well in the middle, around 7.8 to 8.3 ounces. Grip size and grip pressure usually matter more than weight.

Do tennis players get this too?

Yes, mostly on the backhand side from a flicky one-hander, and on topspin forehands hit with too much wrist. The same rules apply: a looser grip, the body doing the work, and gradual increases in playing time. For the elbow, see my guide below.

Keep reading

• Sore muscles after pickleball: what helps
• A sore elbow from tennis: what actually helps
• Sore shoulder after serving? A tennis pro's guide
• Sore elbow, shoulder or wrist from repetitive motion
• Shop all Active 10

Darrin Cohen is a tennis pro with more than 20 years of teaching and the founder of Active 10. This page is general information, not medical advice. Read the product label for Drug Facts, directions and warnings before use.