Pickleball is gentler than tennis or squash, but the quick stop-start footwork at the kitchen line and a tight grip on the paddle still add up. The usual sore spots are the outer elbow and forearm, the shoulder, the knees and the calves. A five-minute warm-up, a relaxed grip and a simple after-game routine prevent most of it.
Where does pickleball hurt most?
Four areas take most of the load. Here is what strains each one, and the small changes that help.
"Pickleball elbow"
Soreness on the outer elbow from squeezing the paddle for hours and flicking the wrist on dinks and drives. It is the same tendon problem as tennis elbow.
- Check your grip size. A handle that is too thin makes you squeeze.
- Relax your grip between points.
- Try a two-handed backhand to share the load.
Overheads and serves
Smashes and reaching for lobs ask a lot of a shoulder that sits at a desk all week. The ache usually shows up at the front or top of the shoulder.
- Arm circles and light band work before you play.
- Build up overheads gradually if you are new.
Lunges at the kitchen line
Short, low lunges to dig out dinks and quick changes of direction on hard courts load the front of the knee.
- Wear court shoes with side support, not running shoes.
- Bend at the hips as well as the knees when you get low.
Life on your toes
Split-steps and staying on the balls of your feet keep the calves working the whole game. Tight calves the next morning are common.
- Calf raises and a wall stretch after you play.
- Ease in if you are coming back after months off.
Keep one in your paddle bag
Forearms and calves before you play. Shoulders and knees after. 50g, ₹500.
What is a good pickleball warm-up?
Five minutes is enough to make a difference. Harvard Health suggests marching in place, arm circles and gentle wrist and elbow movements before you play. This version adds the legs and the first few shots.
- March or jog on the spot for 60 seconds to raise your heart rate.
- Arm circles, 10 forwards and 10 back, small to big.
- Wrist and elbow: bend and straighten, then turn palms up and down, 10 each.
- Leg swings front to back and side to side, 10 each leg.
- Side shuffles along the kitchen line and back, twice.
- Easy dinks with your partner for a minute before any drives or smashes.
What should you do before, during and after a game?
A simple routine you can follow every session, whether it is a weekday evening game or a weekend at the club.
| When | What to do | Why it helps |
|---|---|---|
| Before | Five-minute warm-up above. A thin layer of a warming gel on forearms or calves if they feel stiff. | Warm muscles and tendons cope better with sudden movements. |
| Between games | Sip water, loosen your grip, shake out your forearm, sit for a minute. | Stops a tight grip and fatigue building up over a long session. |
| Right after | Five minutes of easy walking, then calf, forearm and shoulder stretches. Something cool on hot, worked areas. | Brings your heart rate down and eases the "just played" tightness. |
| That night | Proper meal, fluids, feet up. Warmth on stiff spots, a gentle rub into calves and forearms. | Most next-day stiffness is set the evening before. |
| Next morning | Ankle circles and a short walk before you judge how sore you are. | Stiffness often eases once you move. Pain that does not is worth noting. |
Playing doubles? Get two.
One for you, one for your partner. Two tubes for ₹850 instead of ₹1,000.
Is pickleball elbow the same as tennis elbow?
Yes, it is the same tendon irritation on the outside of the elbow, usually called lateral epicondylitis. In pickleball it tends to come from gripping the paddle tightly for long sessions and twisting the wrist to set up shots, rather than from big groundstrokes. The fixes are the same: a better-fitting grip, a looser hold, building up court time gradually, and rest when it flares.
Is pickleball safe if you are over 40 or coming back to sport?
It is one of the friendliest sports to return to, which is exactly why so many people in their 40s, 50s and 60s are picking it up in Mumbai, Bengaluru and Delhi. The flip side is that US emergency department data shows most pickleball injuries happen in older players, mainly strains, sprains and falls. Warm up properly, wear proper court shoes, do not chase lobs backwards, and do not play for three hours on your first day back.
Made for the bag you take to the court
thswtch Pain Relief Gel goes on cool, then settles into a gentle warmth. Rub a thin layer into forearms and calves before you play, or into tired shoulders and knees after. It is non-greasy, absorbs in seconds and will not stain your kit, so you can go straight from the court to the car.
Menthol, camphor, wintergreen, arnica and boswellia in an aloe base. No diclofenac. Made in India. 50g for ₹500, free shipping.
Free shipping · Dispatched in 24–48 hrs · See product details
A cooling and warming gel for comfort, not a replacement for medical care.
Pickleball recovery questions
Should I use cool or warm after pickleball?
Cool tends to feel best straight after a hard session, when muscles feel hot and worked. Warmth tends to feel better for stiffness the next morning or before you play. A cool-then-warm gel gives you both. Our cooling vs warming guide explains more.
Can I keep playing with a sore elbow?
If it is a mild ache that settles once you warm up, easing your grip and cutting session length often helps. If it hurts to grip a cup, gets worse each game or lasts more than a couple of weeks, rest it and get it checked.
Why are my calves so sore the day after playing?
All that time on your toes and the quick split-steps work the calves hard, especially if you are new or played longer than usual. Next-day soreness like this is normal and usually fades in two to three days. Our guide to DOMS explains why it peaks a day later.
How long should a warm-up be?
Five minutes covers the basics: get your heart rate up, move your shoulders, wrists, hips and ankles, then hit easy dinks before anything hard.
Keep reading
Last updated 20 October 2026 · Written by Team thswtch
Sources
- Harvard Health: How to avoid this common pickleball injury
- A substantial increase in injuries and hospitalizations associated with playing pickleball from 2020 to 2022 (PubMed)
- Pickleball-related injuries in seniors, US emergency departments 2010–2019 (PMC)
- The CapTable: India's pickleball boom, courts and players
