Pickleball Wrist Pain? It Might Actually Be Your Shoulder...

Today, I want to share a personal story — one that I hope helps you prevent and recover from injury while staying in the game you love. If you're dealing with wrist pain from pickleball or wondering how to avoid injury altogether, this one's for you.

Let’s talk about inflammation, wrist injuries, and what your shoulder (yes, your shoulder) might have to do with it.

A Pickleball Injury That Hit Close to Home

A few weeks back, I was competing in a Thursday ladder tournament. It was intense. I was getting lobbed on constantly — especially to my backhand side — and I was determined to smash those overheads back with force.

That’s when I felt it: a tweak in my right wrist.

It didn’t seem like a big deal at first. With the adrenaline from the match and endorphins flowing, I brushed it off. I kept playing — and even drilled the next day with my training partner, Eddie.

But as many of you know, the body whispers before it screams. My wrist wasn’t just sore — it was inflamed. That whisper had turned into a full-on yell. I had pushed through one too many reps, and now I was dealing with an overuse injury in my dominant wrist.

Diagnosing the Root Cause of Pickleball Wrist Pain

Like many athletes, my first thought was, “How do I fix my wrist?”

But as a physical therapist who specializes in working with pickleball players, I knew I had to zoom out. I needed to assess the full kinetic chain — that symphony of joints and muscles that work together to produce motion.

Think about an overhead backhand in pickleball. Yes, your wrist is involved. But so is your forearm. Your elbow. Your shoulder. Your scapula. Your spine.

Each joint is a link in the chain. If one link is off, the others pay the price.

How My Shoulder and Spine Caused My Wrist Injury

I’ve lived with scoliosis most of my life. My upper spine curves to the right, and my lower back curves to the left (lumbar compensatory curve). That structural imbalance causes my right shoulder to round forward and elevate — even when I’m standing still.

Now imagine me trying to hit a high-powered overhead backhand repeatedly with that setup.

That postural imbalance pulls my shoulder forward, limits my ability to externally rotate, and destabilizes the entire shoulder joint. My rotator cuff — specifically the external rotators — is weak compared to the stronger internal rotators like my pecs, lats, and anterior deltoid.

So guess what happened?

My shoulder wasn’t holding its position during those overheads. That instability traveled downstream — causing excess strain at the wrist.

Why the Kinetic Chain Matters in Pickleball Rehab

This is why, as your Pickleball Physio, I don’t just chase pain. I find why the pain is there.

When clients come to me with wrist pain from pickleball, shoulder tightness, or even back discomfort, I look at the full picture.

• Is your posture setting you up for injury?

• Are your scapular stabilizers firing properly?

• Is your core supporting your spine and shoulder?

• Are you compensating in your technique to make up for strength deficits?

These are the deeper questions that help create long-lasting solutions.

I like to think of myself as both a firefighter and a contractor:

• The firefighter helps calm the inflammation — that acute pain that’s shouting at you to stop.

• The contractor helps rebuild your foundation so your body can withstand the "storms" of competitive pickleball.

Daily “Snacks” for Better Posture and Shoulder Stability

Because I treat myself like my own client (hey, someone’s gotta do it), I’ve been integrating little mobility and stability exercises throughout my day.

I call these mobility snacks.

Here’s what I do — even while I’m on the road seeing clients:

• Chest Openers in the Car: At red lights, I reach up and across toward the passenger headrest or sunroof. This stretches my chest and cues my shoulder blade to retract and depress.

• Thumb Rotations: I point my thumb backward to trigger external rotation of the shoulder — especially helpful when you’ve been slumped forward at a desk or in a car.

These tiny movements add up. And when combined with more structured “entree” strength sessions at the gym, they’re helping me regain balance in my kinetic chain.

Lessons Learned: Play Smart, Not Just Hard

This experience reminded me of something I tell all my clients:

“Don’t wait until your body is screaming. Listen to the whispers.”

I used to push through pain to please partners, teammates, and coaches. But now I draw a boundary. Not because I want to sit out — but because I want to stay in the game for the long haul.

Injury is not failure. It’s feedback.

And by addressing the root cause — not just the painful symptom — you set yourself up for a full, functional recovery.

Ready to Stay Injury-Free and Play at Your Peak?

If you’re struggling with nagging pain or want to bulletproof your body for pickleball, I’ve got you.

Whether it’s wrist pain, shoulder instability, or just wanting to move better and feel stronger on the court, I specialize in helping players like you stay mobile, confident, and pain-free.

👉 Book a free discovery call with Aguila Pickleball Physio today and let’s create your custom plan.