Preventing Padel Injuries: Shoulders, Elbows and Knees
The three areas padel players most commonly struggle with, and how to protect them.
Padel is low-impact compared with squash or running, but the repeated overheads and sharp direction changes create their own patterns of strain.
Shoulders
Overheads load the rotator cuff. Build in external rotation work with a resistance band twice a week, and avoid playing three heavy sessions back to back.
Elbows
Padel elbow is real. It usually comes from a grip that is too small, a racquet that is too heavy or too much wrist in the stroke. Check your grip size first.
Knees
The split-step and lateral movement load the knees. Strengthen with squats and lunges, and make sure your shoes are padel or tennis specific with proper lateral support.
Warm Up Properly
Five minutes of movement before you play: leg swings, arm circles, gentle rallies. It is not optional once you are past thirty.
Listen to Niggles
A minor ache that keeps returning is information. Rest it for a week rather than losing a season.
Get Advice Early
A single session with a physio who understands racquet sports is worth more than months of guessing.