Wrist Care: The Overlooked Pickleball Injury

Why Wrist Injuries Are Sneaky

While everyone talks about elbow pain, wrist injuries in pickleball are underreported and often ignored until they become serious. Your wrist absorbs every off-center hit, every spin shot, and every flick volley.

Common Wrist Issues

Tendinitis — inflammation of the wrist tendons from repetitive motion. Often felt on the thumb side of the wrist.

TFCC tears — the triangular fibrocartilage complex is a cushion on the pinky side of your wrist. Hard impacts and twisting motions can tear it.

De Quervain's tenosynovitis — inflammation of the tendons that control your thumb. Common in players who use a lot of wrist flick.

Risk Factors Specific to Pickleball

• Wrist-heavy technique — flicking instead of body rotation
• Light paddles — less stability on off-center hits, more wrist compensation
• Thin cores — more vibration reaching the wrist
• No warm-up — cold wrists are vulnerable wrists

Wrist Protection Protocol

Before play:

• Wrist circles (10 each direction)
• Finger extensions with a rubber band (15 reps)
• Prayer stretch and reverse prayer stretch (15 seconds each)

During play:

• Let your body rotate — don't rely on wrist flick
• Grip the paddle with your whole hand, not just fingers
• On hard shots, absorb through your arm, not just your wrist

After play:

• Ice if any soreness
• Gentle stretching
• Consider wearing a wrist brace at night if you have inflammation

Paddle Recommendations for Wrist Health

Paddles with:

• 16mm+ cores — reduce vibration at the wrist
• Mid-weight (7.5-8.0 oz) — more stable, less wrist compensation needed
• Fiberglass or graphite faces — softer feel reduces impact shock
• EVA foam handles — absorb vibration before it reaches your wrist