Common Padel Injuries and How to Prevent Them

Padel is considerably gentler on the body than many racquet sports, but the explosive movements and repetitive actions can still lead to injury if you are not careful.

Tennis Elbow (Lateral Epicondylitis)

Despite the name, this overuse injury is equally common in padel. Repetitive gripping and wrist extension — particularly during backhand shots — can inflame the tendons on the outer elbow.

Prevention: Use a racquet with vibration-dampening technology. Strengthen your forearm muscles with targeted exercises. Avoid gripping the racquet too tightly — a relaxed grip absorbs more shock.

Ankle Sprains

The lateral movements and quick direction changes in padel put significant stress on the ankles. Uneven court surfaces or inadequate footwear increase the risk.

Prevention: Wear proper padel or clay-court shoes with lateral support. Strengthen your ankles with balance exercises. Always warm up before play.

Shoulder Injuries

Overhead shots — particularly the smash and bandeja — can strain the rotator cuff if technique is poor or the shoulder is inadequately warmed up.

Prevention: Include shoulder mobility exercises in your warm-up. Strengthen the rotator cuff with resistance band exercises. Do not attempt overhead smashes if your shoulder is fatigued.

Knee Pain

The stop-start nature of padel can aggravate the knee joint, particularly the patella tendon. This is more common in players who play frequently without adequate recovery.

Prevention: Strengthen your quadriceps and hamstrings. Wear shoes with good cushioning. Allow at least 48 hours between intense sessions for recovery.

Lower Back Pain

The rotational demands of padel can strain the lower back, especially during aggressive groundstrokes and smashes.

Prevention: Develop core strength through planks, dead bugs and rotational exercises. Focus on rotating through your hips and thoracic spine rather than your lumbar spine.

General Prevention

Warm up thoroughly, cool down properly, stay hydrated and listen to your body. Pain is a signal, not an inconvenience. Address minor niggles before they become significant injuries.