Why does my wrist hurt from pickleball? Causes and recovery
Last Edited
Feb 18 2025
Category
Instruction
Wrist pain is becoming more common in pickleball players due to the sport's evolution, especially with more wrist flicks and rolls at the kitchen line.
Whether you're experiencing an aching wrist after a game or sharp pain with movement, understanding the cause and treatment can help you recover and prevent further injury.
What causes pickleball-related wrist pain?
There are two main reasons pickleball players develop wrist pain:
Repetitive Strain: This occurs when the muscles and ligaments in the wrist perform the same action repeatedly, causing microdamage that builds up over time. This is common with frequent dinking, rolls, and flicks.
Impact Injury: A sudden force or overuse can lead to a sprain or strain in the stabilizing muscles of the wrist, especially when playing aggressively or gripping the paddle too tightly.
Symptoms to watch for
If you’ve been asking, “Why does my wrist hurt from pickleball?”, your symptoms might include:
- Constant aching pain on top of the wrist or deep inside.
- Restricted movement, making it difficult to rotate or bend the wrist.
- Weakened grip strength, impacting paddle control.
- Sharp, stabbing pain with specific movements, especially during flicks and dinks.
- Popping or locking sensations if a ligament is involved, which may indicate a more serious injury requiring extended rest and rehab.
How to recover
If you’re dealing with wrist pain after playing pickleball, the first step is rest and reducing strain on the wrist.
Afterward, strengthening exercises can help with recovery and prevent future injuries:
Wrist Curls
- Rest your forearm on a flat surface with your wrist facing up.
- Hold a small weight (or a pickleball paddle) and curl your wrist upward.
- Hold for a few seconds at the top, then lower slowly.
- Repeat 5 times.
Wrist Extensions
- Flip your wrist over so your palm faces downward.
- Lift your wrist upward, hold for a few seconds, then lower slowly.
- Repeat 5 times.
Wrist Twists (Pronation & Supination)
- Hold a pickleball paddle parallel to the ground.
- Slowly rotate your wrist so the paddle becomes perpendicular.
- Control the movement and repeat 5 times.
These exercises can help restore strength, stability, and mobility, allowing you to play without pain.
To reduce the risk of further wrist injuries:
- Use a looser grip on your paddle to avoid excessive strain.
- Warm up properly before playing.
- Incorporate wrist-strengthening exercises into your routine.
- Consider wearing a wrist brace if you’re prone to injuries.
Can you play pickleball with a wrist injury?
If you're experiencing mild discomfort, you might be able to continue playing, but it's important to listen to your body. Pain is a sign of injury, so resting for a few days and doing gentle exercises is the best approach.
If the pain persists or worsens, consult a medical professional.
Read Next: Ankle hurts after pickleball? Recovering from a sprain
Pickleball wrist pain is a growing issue, but with the right knowledge and rehab exercises, you can recover and get back on the court.
Ethan Taberham is the founder of Bounce Back Pickleball. Reach out to him at BounceBackTherapy@gmail.com for a consultation. If you have any questions or injuries you would like us to cover, please contact me. This post is educational only - if you are worried or injuries persist, contact your medical professional.
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