Getting elbow pain after switching to heavier paddle

Posted by sore_arm_sally on January 21, 2026 at 2:30 PM

I upgraded from a 7.3oz paddle to an 8.2oz paddle about three weeks ago. Love the extra power but my elbow has been aching after playing. Never had this issue with my old paddle. Is this just an adjustment period or did I go too heavy? Dont really want to go back to the lighter paddle but the pain is annoying

7 Comments

PTplayer_mike Jan 21 at 3:15 PM

Physical therapist here who also plays. That weight jump is significant and can definitely cause elbow issues, especially if youre playing frequently. Your arm muscles havent adapted to the extra weight yet. Try taking a few days off, then ease back in with shorter sessions. If the pain persists after 4-6 weeks of gradual play, you might need to go back to a lighter paddle or see someone about your technique.

sore_arm_sally Jan 21 at 3:45 PM

thanks! i have been playing 4-5 times a week. maybe too much too fast

PTplayer_mike Jan 21 at 4:10 PM

yeah that frequency with a new heavier paddle is probably the issue. your tendons need time to adapt. id cut back to 2-3 times for a couple weeks

tennis_elbow_veteran Jan 21 at 5:45 PM

Had this exact problem. What helped me was adding a counterweight to the top of the paddle handle. Sounds counterintuitive but it balances the swing weight differently and reduced the strain on my elbow. There are lead tape kits specifically for this.

coach_jenny Jan 22 at 9:20 AM

Also look at your grip size. Too small a grip forces you to squeeze harder which stresses the forearm tendons. Some people add an overgrip when they go heavier for exactly this reason. Worth checking.

middleAgePlayer Jan 22 at 2:55 PM

I had to accept that I cant play with heavy paddles anymore. tried three different ones in the 8oz range and all caused elbow issues. went back to 7.5oz and the problem went away. sometimes lighter is just better for your body

sore_arm_sally Jan 23 at 10:30 AM

hoping it doesnt come to that but good to know im not alone