Got Pickleball Elbow? This $20 Solution Could Be Your Golden Ticket!

Pickleball players, there's good news for those suffering from the dreaded tennis elbow, a condition characterized by pain, weakness, and inflammation or degeneration of the wrist-extensor tendon that connects to the elbow. Researchers from the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital have discovered a cost-effective treatment using a simple rubber bar. This low-tech solution, priced under $20, was found to significantly reduce elbow pain and increase strength in a group of individuals who engaged in a specially designed exercise regimen using the bar.

The study involved 21 participants with chronic elbow pain, with one group using the rubber bar for a series of eccentric exercises, which involve lengthening the muscle as it tenses. After less than two months of this regimen, the individuals reported an 81% improvement in their elbow pain and a 72% improvement in strength. The exercise requires holding the bar upright with the hand connected to the sore elbow, twisting it with the other hand, and then slowly untwisting it by flexing the wrist. Timothy Tyler, one of the authors of the study, recommends being taught by a physical therapist to effectively perform this exercise, which has shown promising results in not just alleviating pain but potentially remodeling the tendon.

If you're a pickleball enthusiast grappling with persistent elbow issues, this rubber bar technique could be a game-changer. It's advisable to start with three sets of five repetitions, gradually increasing as it becomes easier. The Thera-Band Flexbar, used in the study, is available on Amazon. Before embarking on this exercise journey, ensure to consult with a doctor to understand the underlying cause of your elbow pain. With a consistent approach to this exercise, you can look forward to returning to your favorite sport with renewed vigor and a pain-free elbow.