How Do I Stop Getting Shoulder Pain from Overhead Smashes in Pickleball?
Overhead smashes are one of the most satisfying shots in pickleball, but they can also be a common source of shoulder pain if you're not https://bizzmarkblog.com/should-i-skip-a-pickleball-day-if-my-calf-feels-tight/ careful. If you find yourself wincing after a few games or waking up to nagging discomfort behind the shoulder, you're not alone. After chatting with orthopaedists, physical therapists, and seasoned rec-league players, I’ve gathered some practical tips to help you keep smashing without pain.
Photo credit: Brendan Sapp / Unsplash
Why Does Shoulder Pain Happen After Overhead Smashes?
Contrary to popular belief, shoulder injuries in pickleball usually develop over time, not from one big moment of trauma. Overhead smashes involve rapid, forceful motion with a lot of repetition. It’s the volume—the number of smashes you hit over days and weeks—that often leads to irritation and inflammation.
Aging Tendons Need More TLC
As we get older, tendons adapt more slowly and don't tolerate sudden or frequent loads the way they used to. This can mean that a routine playing schedule that was once pain-free can suddenly start to cause discomfort. The rotator cuff tendons in particular can become easily irritated if the workload increases too quickly or if technique breaks down.
Identifying Rotator Cuff and Shoulder Issues
One common Visit this website sign of rotator cuff irritation is experiencing pain at night, which can disrupt sleep. Another is noticing that reaching behind your back—like when tucking in a shirt or grabbing your wallet in your back pocket—becomes limited or painful.
Elbow pain often also shows up alongside shoulder issues, and this can stem from gripping the paddle too tightly or relying too much on arm power instead of whole-body mechanics.
How to Reduce Overhead Volume Without Losing Your Edge
If you’re counting your warm-up minutes like I do (“one, two, three…”), you know how easy it is to skip the first 8-10 minutes of prep and then wonder why your shoulder feels off after the first few smashes. Here’s what I’ve learned:
- Limit smashes in daily play: Avoid hitting overhead smashes excessively in practice sessions or casual games. Focusing on placement and strategy rather than brute force can save the shoulder over time.
- Incorporate rest days: Tendons need time to recover. Build in rest days or alternate with lower-impact drills that don’t involve overhead motion.
- Use tools like a rotator cuff strengthening band: These light resistance bands can easily slip into your paddle bag and become part of your warm-up or cool-down routine.
Exercises to Keep Your Shoulder Healthy
Rotator Cuff Strengthening Band Exercises
Physical therapists often prescribe exercises using light resistance bands to strengthen the rotator cuff and improve shoulder stability. Here’s a simple routine you can do at home or before your game:
- External Rotation: Attach the band to a doorknob at elbow height. Hold the band with your hand, elbow bent to 90 degrees, and rotate your forearm away from your body. Keep the elbow tucked into your side.
- Internal Rotation: Using the same setup, rotate your forearm toward your body against band resistance.
- Scaption: Stand on the band and hold handles in each hand. Raise your arms at about a 30-degree angle in front of you, thumbs up, to shoulder height.
Scapular Work Exercises
The scapula (shoulder blade) plays a critical role in shoulder mechanics. Proper scapular muscle strength and control help absorb impact stresses and reduce overuse injuries:
- Scapular retractions: Sit or stand tall, squeeze shoulder blades together, hold 5 seconds, and release.
- Wall slides: With your back against a wall, slide your arms upward slowly, maintaining contact with the wall.
- Prone Y and T raises: Lie on your stomach and lift your arms in Y and T shapes to strengthen muscles around the scapula.
Tweaking Your Technique to Protect Your Shoulder
Blaming the paddle for tendon pain is a common excuse I hear on the bench—but the root cause often lies in technique and mechanics:
- Loosen your grip: A tight grip transfers stress up the arm and into your elbow and shoulder. Try holding the paddle more lightly.
- Engage your whole body: Use your legs and core to generate power rather than just your arm swinging overhead.
- Mind your follow-through: Don’t abruptly stop your swing; allow your arm to complete motion to reduce jarring loads.
Additional Tools for Pain Management
When soreness hits despite your best prevention efforts, many players find natural remedies helpful. Joy Organics organic CBD gummies are a popular and trustworthy option in the eccentric calf raises pickleball community for tackling inflammation and joint discomfort after playing.
Joy Organics offers an array of organic CBD products tailored for wellness support. I keep a bottle of their gummies handy after morning pickleball sessions—not just for the relief but also because they don’t have any psychoactive effects, just soothing benefits.
Summary Table: Key Takeaways to Stop Shoulder Pain from Overhead Smashes
Area Tips Recommended Tools/Exercises Overhead volume Limit smashes, rest days, focus on strategy Play planner, monitor session counts Rotator cuff health Strengthen & stabilize, avoid sudden loads Rotator cuff strengthening band exercises Scapular control Improve shoulder blade stability Scapular retractions, wall slides, prone raises Technique Loosen grip, engage core & legs, smooth follow-through Video analysis, coaching sessions Pain management Use natural supplements and gentle care post-play Joy Organics organic CBD gummies
Final Thoughts: What Changed in the Last Two Weeks?
Every time I’m chatting players up during our morning pickleball sessions, I ask, “What changed in the last two weeks?” That question lights up the conversation and often helps spot the cause of new pain. Maybe the smashes ramped up, the paddle grip tightened, or someone tried a “miracle fix” technique that disrupted their mechanics.
Remember, shoulder health is about consistent habits, not quick fixes or blaming equipment. Warm up for at least 8 minutes—yes, count it out loud—and keep that light resistance band near the paddle bag. Combine that with good technique, reasonable session volume, and smart recovery, and you’ll keep smashing pain-free for many games to come.
