Common Injuries in Padel

Padel is considered a sport with a relatively low injury rate, but its specific movements — sharp turns, overhead shots, and lateral shuffles — put stress on certain joints and muscles. Knowing the typical injuries and prevention methods helps you play safely for years.

The Big Picture

Research shows that injuries in padel occur less frequently than in tennis, squash, or badminton. The enclosed court limits running distance, and the underhand serve reduces shoulder load. Nonetheless, regular play without proper preparation and prevention leads to common problems.

Injury Statistics

Lower Limb Injuries

Ankle Sprain

The most common injury in padel. Occurs during sharp lateral movements, especially on wet or sandy surfaces.

Symptoms: pain around the ankle, swelling, restricted mobility.

Causes:

• Unsuitable footwear (running shoes without lateral support)
• Insufficient warm-up
• Weak ankle muscles
• Poor movement technique

Prevention:

• Specialised padel shoes with lateral support
• Balance exercises (single-leg stance, BOSU ball)
• Taping if predisposed
• A thorough warm-up with dynamic stretching

Knee Injuries

Linked to sudden stops, pivots, and deep squats (when playing from the back wall).

Typical issues:

• Patellar tendinitis (“jumper’s knee”)
• Ligament sprains (MCL, ACL)
• Patellofemoral pain

Prevention:

• Strengthen the quadriceps and hamstrings
• Proper footwork technique — bend the knees, not the back
• Compression knee braces at the first sign of trouble
• Body-weight management

Calf Muscle Injuries

Tears and strains of the calf muscle are a frequent issue for players over 35–40.

Cause: sudden starts and accelerations, especially with “cold” muscles.

Prevention:

• Thorough warm-up (at least 10 minutes)
• Calf stretching before and after play
• Compression socks
• Gradual increase in workload

Upper Limb Injuries

Tennis Elbow (Lateral Epicondylitis)

The most common upper-limb injury in padel players. Inflammation of the tendons on the outer side of the elbow.

Symptoms: pain when gripping, twisting the wrist, or hitting. Worsens during volleys and backhands.

Causes:

• An overly heavy or stiff racket
• Incorrect grip — squeezing too tightly
• Hitting mainly with the arm, without body rotation
• Playing too frequently without recovery

Prevention:

• A racket of suitable weight with a soft core (EVA)
• Correct grip — relaxed hand between shots
• An overgrip of adequate thickness (not too thin)
• Forearm strengthening exercises (towel wringing, wrist curls with a dumbbell)
• An elbow brace at the first sign of symptoms

Shoulder Injuries

Associated with overhead shots — bandeja, víbora, smash.

Typical issues:

• Shoulder impingement syndrome
• Supraspinatus tendinitis
• Bursitis

Prevention:

• Correct overhead technique — rotate the body, not just the arm
• Rotator-cuff strengthening (internal/external rotation with resistance bands)
• Shoulder stretching
• Never play through pain

Wrist Injuries

Occur from mishits when the ball catches the racket’s edge, and from unpredictable wall rebounds.

Prevention:

• A wrist strap on the racket (mandatory under FIP rules)
• A relaxed grip
• Forearm strengthening

Back Injuries

Lower-Back Pain

Caused by frequent bending, twisting, and hitting in a low position.

Prevention:

• Bend at the knees, not the waist
• Core strengthening (plank, dead bug, bird-dog)
• Post-match stretching
• Technique check

Prevention: General Principles

Warm-Up (Essential!)

At least 10–15 minutes before every match:

1. Light jog (3–5 min) — raise your heart rate
2. Joint mobility (3 min) — shoulder, wrist, and ankle rotations
3. Dynamic stretching (5 min) — lunges, leg swings, torso twists
4. Ball bouncing (2–3 min) — adapt to the racket

Cool-Down

After play — 5–10 minutes of static stretching:

• Calves
• Quadriceps and hamstrings
• Shoulders and chest
• Forearms and wrists

Playing Routine

• Beginners: no more than 2–3 matches per week with recovery breaks
• If pain appears — stop; do not “play through pain”
• Adequate sleep and hydration

Proper Equipment

• Shoes with lateral support and cushioning
• A racket of suitable weight and stiffness
• An overgrip for a secure hold

When to See a Doctor

Seek sports-medicine advice immediately if:

• Acute pain does not subside after rest
• Swelling has not reduced within 48 hours
• A joint feels unstable (knee “gives way”, ankle “rolls”)
• Numbness or tingling
• Pain interferes with everyday activities

Injury Prevention Exercises for Padel

Targeted exercises for vulnerable areas — ankle, knee, shoulder, elbow, and lower back — reduce the risk of common padel injuries. This routine takes 20–30 minutes and can be done at home or in the gym.

The Approach

Padel places more stress on certain joints and muscles than on others. Targeted prehab differs from general fitness training by focusing on the weak links that are most frequently injured.

Frequency: 2–3 times per week, on rest days or after a light warm-up.

Ankle

Ankle sprains are one of the most common injuries in padel (alongside elbow epicondylitis). Lateral court movement demands stable ligaments and good proprioception.

Exercises

Progression: start on a hard floor → move to an unstable surface (cushion, BOSU ball).

Knee

Sharp stops, pivots, and deep positions make the knee vulnerable. The key is strengthening the quadriceps, hamstrings, and glutes.

Exercises

Important: during squats, do not let the knee cave inward — keep it tracking over the toes.

Shoulder

Overhead shots — bandeja, víbora, smash — load the rotator cuff. Strengthening it is essential for injury prevention.

Exercises

Shoulder Stretches

• Sleeper stretch: lie on your side, arm bent 90°, press your forearm toward the floor. 30 sec × 2 each side.
• Doorway stretch: hands at shoulder height on the door frame, step forward through the doorway. 30 sec × 3.

Elbow and Forearm

Lateral epicondylitis (“tennis elbow”) is the most common upper-limb issue in padel.

Exercises

Eccentric wrist extension technique: use the healthy hand to lift the weight up (wrist extension), then slowly lower (5 sec) with the working hand. This is the most evidence-supported exercise for epicondylitis.

Lower Back and Core

Frequent bending, twisting, and hitting from low positions load the lumbar spine. A strong core protects it.

Exercises

25-Minute Routine

A ready-made programme combining key exercises from every section:

1. Warm-up (3 min) — marching in place, joint rotations
2. Ankle (4 min) — single-leg stance + calf raises
3. Knee / legs (5 min) — single-leg squats + lateral lunges + glute bridge
4. Core (5 min) — plank + dead bug + bird-dog
5. Shoulder (4 min) — external/internal rotation + face pulls
6. Elbow (2 min) — eccentric wrist extension + towel wringing
7. Stretching (2 min) — sleeper stretch + wrist extensors + calves

When to See a Doctor

Prevention exercises do not replace treatment. If you experience acute pain, swelling, or joint instability, see a sports-medicine professional. For warning signs, see Common Injuries.

Fitness and Conditioning for Padel

Padel demands a blend of endurance, agility, and strength. A well-structured off-court conditioning programme not only improves your game but also significantly reduces the risk of injury, helping you enjoy padel for years to come.

Physical Demands of Padel

Padel is a dynamic sport that places complex demands on a player’s fitness. Understanding these demands helps you build an effective training programme.

Endurance. A match can last anywhere from 60 to 120 minutes. An aerobic base is essential for maintaining concentration and shot quality throughout the entire game.

Lateral agility. Padel is, above all, a sport of lateral movement. Players constantly shuffle side to side, covering a court width of 10 metres. The ability to change direction quickly is a key skill.

Shoulder and wrist strength. Overhead shots (bandeja, vibora, smash) require stable shoulders, while racket control depends on strong forearms and wrists.

Reaction speed. Net exchanges take place at a distance of just 3–4 metres from the opponent. Fast reactions and hand-eye coordination are critical for successful volleying.

Explosive leg power. Sudden starts, stops, and jumps all require well-developed lower-limb muscles.

Cardiovascular Training

Padel is characterised by interval-style effort: short bursts of high intensity alternate with recovery periods. Your cardio programme should mirror this rhythm.

HIIT (High-Intensity Interval Training)

The best format for simulating match rhythm:

• 20 seconds of maximum effort + 40 seconds of rest — 8–10 rounds
• Exercises: burpees, jump squats, sprint on the spot, mountain climbers
• Frequency: twice a week

Running and Cycling

• Running: 20–30 minutes at a moderate pace, 1–2 times a week
• Cycling / elliptical trainer: 30–40 minutes — a joint-friendly alternative
• Skipping rope: 10–15 minutes — excellent for coordination and endurance

Strength Exercises

Strength training reinforces muscles and joints, boosting shot power and protecting against injury.

Core Exercise Programme

Recommendations

• Beginners should use light weights with an emphasis on form
• [EXPERT OPINION] Rotator-cuff exercises are an essential part of every padel player’s programme
• Increase load gradually (no more than 10% per week)

Developing Agility

Agility and the ability to change direction quickly are what set a good padel player apart. You can train these qualities with simple drills.

Agility Ladder

• High-knee run — through each rung
• Lateral shuffles — simulating court movement
• In-In-Out-Out — two steps in, two steps out
• 3–4 sets of each drill

Cone Drills

• Place 5 cones in a line, 1.5 metres apart
• Slalom between cones at speed
• Shuttle run: touch the cone and return to the start
• Simulate footwork patterns used at the net

Reaction Ball

• Throw the ball against a wall and catch it after an unpredictable bounce
• Excellent for developing reaction time and coordination
• 3 sets of 2 minutes

Weekly Programme

[EXPERT OPINION] Three off-court sessions per week, in addition to on-court practice, is the optimal approach.

In addition:

• Tuesday / Thursday — on-court practice
• Saturday — light cardio (running, cycling) or active recovery
• Sunday — complete rest

Nutrition and Hydration

Proper nutrition is the foundation of athletic performance and recovery.

Key Principles

• Carbohydrates 2–3 hours before play: pasta, rice, wholegrain bread — your energy source
• Protein after training (within one hour): chicken, fish, eggs, legumes — for muscle recovery
• Fruit and vegetables — at least 5 portions a day for vitamins and antioxidants
• Avoid heavy meals immediately before play

Hydration

• Drink 400–600 ml of water 2 hours before play
• During a match — 150–200 ml every 15–20 minutes
• After play — replenish fluid loss (at least 500 ml)
• In hot weather, use isotonic drinks to replace electrolytes

Recovery

Recovery is just as important a part of the training process as the work itself.

Sleep

• 7–9 hours of quality sleep is the cornerstone of recovery
• Try to go to bed and wake up at the same time each day
• Avoid screens for an hour before bed

Foam Rolling

• Roll the major muscle groups after every session: 1–2 minutes per area
• Key areas: calves, quadriceps, IT band (outer thigh), upper back

Active Recovery

• On rest days — light walking, swimming, or yoga
• Static stretching after every match (10–15 minutes)
• Contrast showers to improve circulation

Signs of Overtraining

Take a break and reduce your load if you notice:

• Persistent fatigue that does not ease after rest
• A decline in playing quality
• Frequent colds
• Joint pain unrelated to a specific injury
• Disrupted sleep

Nutrition for Padel Players

Proper nutrition helps you play with energy, recover faster, and reduces the risk of injuries. This guide covers pre-match, in-match, and post-match nutrition, as well as everyday principles for active padel players.

Energy Demands

A padel match lasts 60–120 minutes. In intensity it is similar to doubles tennis, but with more frequent explosive efforts and shorter breaks.

Exact expenditure depends on body weight, playing intensity, and temperature.

Pre-Match Nutrition

3–4 Hours Before: Full Meal

The foundation is complex carbohydrates with moderate protein and a small amount of fat.

Good options:

• Pasta with chicken and vegetables
• Rice with fish
• Oatmeal with banana and nut butter
• Wholegrain bread with egg and avocado

Avoid:

• Fatty or fried food (slow to digest)
• Large portions of legumes (bloating)
• Unfamiliar foods before an important match

1–1.5 Hours Before: Light Snack

If the full meal was earlier:

• Banana
• Granola bar
• Toast with jam
• Yoghurt with honey

During the Match

During play, the priority is hydration and fast energy.

Hydration

In hot weather (30°C+): add an isotonic drink or a pinch of salt and lemon juice to your water to replace electrolytes.

Signs of dehydration: dizziness, dark urine, reduced concentration, cramps. At the first sign — take a break and hydrate actively.

Between-Set Snack

During long matches (90+ minutes):

• Banana (potassium + fast carbs)
• Energy gel
• 2–3 dates
• Isotonic drink

Post-Match Nutrition

Post-match recovery. The traditional 30–60 minute “anabolic window” has been revised by modern research: the body actively absorbs nutrients for several hours after exercise. Still, eating sooner helps kick-start recovery faster.

Immediately After (30 min)

• Protein: 20–30 g (protein shake, yoghurt, milk)
• Carbohydrates: 40–60 g (banana, juice, energy bar)
• Fluids: 500–750 ml of water or isotonic drink

Full Meal (1–2 Hours After)

• Chicken or fish with rice and vegetables
• Pasta with meat sauce and salad
• Omelette with potatoes and bread

Everyday Nutrition

[EXPERT OPINION] For an active padel player (3–5 sessions per week), a balanced diet with an emphasis on carbohydrates is optimal.

Macronutrients

Key Micronutrients

Special Scenarios

Playing in the Heat

• Increase fluid intake by 50%
• Add electrolytes (sodium, potassium)
• Light meals: salads, fruit, cold soups
• Avoid caffeine before playing in the heat

Morning Matches

• At least 1.5 hours before: oatmeal with banana or toast with honey
• Short on time: banana + a glass of water 30 minutes before

Evening Matches

• Full lunch at 13:00–14:00
• Snack 1.5 hours before play
• After the match: a light dinner (protein + vegetables); avoid heavy carbs before bed

Common Mistakes

1. Playing on an empty stomach — reduces energy and concentration, increases injury risk
2. Too much protein, not enough carbs — carbohydrates matter more for energy in an interval sport
3. Water only in the heat — electrolytes are essential
4. Alcohol after a match — slows recovery and dehydrates
5. Skipping the post-match meal — delays muscle recovery

Padel Elbow: Prevention and Treatment

Elbow pain is the most common injury in padel, affecting roughly 20% of all players at some point. Understanding why it happens and how to prevent it can keep you on court and pain-free.

Medical disclaimer: This article is for informational and educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before starting any exercise programme or treatment plan. If you experience persistent elbow pain, seek evaluation from a sports medicine physician or orthopaedic specialist.

What Is Epicondylitis

Epicondylitis is a degenerative condition of the tendons that attach forearm muscles to the bony prominences (epicondyles) of the elbow. Despite the name “tennis elbow,” it is not an inflammatory condition — it is a process of tendon degeneration (tendinosis) caused by repetitive micro-trauma.

Lateral Epicondylitis (Tennis Elbow / Padel Elbow)

Affects the tendon of the extensor carpi radialis brevis (ECRB) on the outer side of the elbow. This is the more common form in padel, especially among beginners. Repetitive backhand strokes with a flexed wrist create eccentric stress on the wrist extensors, gradually damaging the tendon.

Medial Epicondylitis (Golfer’s Elbow)

Affects the flexor-pronator tendon on the inner side of the elbow. More common in advanced players who execute powerful overhead shots (smashes, viboras, bandejas) — the combination of wrist flexion and forearm pronation stresses the medial side. Accounts for 10–20% of epicondylitis cases.

Why Padel Is Particularly Risky

Padel has a higher incidence of elbow injuries than tennis and squash (systematic review, 2023). Several factors contribute:

• No strings — the solid racket face transfers more impact directly to the arm
• Small court (20 × 10 m) — more shots per unit of time than tennis
• Wall play — frequent overhead shots and rapid direction changes
• Eccentric contractions — repeated deceleration after ball contact stresses tendons
• The area where the ECRB tendon attaches is naturally low in blood supply, slowing repair

Statistics

Beginners are more prone to lateral epicondylitis (poor backhand technique). Advanced players are more prone to medial epicondylitis (powerful overhead shots).

Risk Factors

Technique

• Hitting with a flexed wrist (especially on backhand)
• Late contact with a bent arm
• Gripping too tightly — increases load on wrist extensors
• Excessive force without adequate control

Equipment

Training

• Overplay (>2 hours of repetitive hitting daily)
• No warm-up before playing
• Rapid increase in frequency or intensity
• Insufficient recovery days between sessions

Prevention

Correct Technique

• Contact the ball with an extended (not flexed) wrist, especially on backhand
• Hit with a straight arm at the point of contact
• Maintain moderate grip pressure — do not squeeze
• Learn proper biomechanics for backhand and overhead shots

Racket Selection

For players concerned about elbow health:

• Core: Soft EVA or Ultra Soft EVA (absorbs vibration)
• Shape: Round (low balance = less torque on the arm)
• Weight: 340–360 g (lighter is easier on joints)
• Surface: Fibreglass (softer than pure carbon)
• Grip size: Correct measurement — when holding the racket, your little finger should fit between your fingertips and the base of your thumb

Overgrip Maintenance

Replace your overgrip every 5–10 hours of play (for recreational players, every 2–3 sessions). Consider an absorbing undergrip for additional cushioning. Padel overgrips are thicker and softer than tennis overgrips because the racket has no strings to absorb shock.

Warm-Up (10–15 Minutes)

1. Light cardio (3–5 min): jogging, shuffles, skipping
2. Dynamic mobility (3–5 min): shoulder circles, elbow rotations, wrist circles
3. Forearm stretches: extensors and flexors — 30 seconds each side
4. Shadow strokes: forehand, backhand, smash without a ball (~1 min)
5. Light rally: gradually increasing power

Static stretching should be done after playing, not before.

Strengthening (Preventive)

Regular strengthening of the forearm extensors and flexors, rotator cuff, and scapular stabilisers significantly reduces injury risk.

Treatment

Phase 1: Acute (First 1–3 Days)

Follow the PEACE principle:

• Protect — reduce load, avoid activities that cause pain
• Elevate — raise the arm above heart level when resting
• Avoid anti-inflammatories — NSAIDs may slow tissue healing in the early phase
• Compress — elastic bandage or brace
• Educate — understand that the body heals itself; avoid overtreatment

Ice can be used for pain relief (15–20 minutes, up to 3–4 times daily).

Phase 2: Early Rehabilitation

Isometric exercises (pain-free muscle activation without movement):

• Press the back of your hand against a table — hold 10 seconds × 5–6 reps, 3–4 times daily
• Squeeze a ball or towel — hold 10 seconds × 5–6 reps, 2–3 times daily

Progress when you can fully extend the wrist without pain.

Phase 3: Eccentric Exercises (Core Treatment)

Eccentric loading is the most evidence-based treatment for tendinosis.

Eccentric wrist extension with dumbbell:

1. Sit with forearm resting on thigh, palm down, wrist hanging over the knee
2. Use the other hand to help lift the wrist up (concentric phase)
3. Slowly lower over 4 seconds (eccentric phase)
4. 3 sets × 15 reps, daily, 7 days a week
5. Start with 0.5–1 kg, increase by 0.1–0.5 kg per week as tolerated
6. Expect improvement after 4–6 weeks

Tyler Twist (with FlexBar): A proven protocol (Tyler et al., 2010) showing 81% pain improvement (vs. 22% control) and 79% strength improvement (vs. 15%) over an average of 7 weeks.

1. Hold FlexBar in the affected hand with wrist extended
2. Grip the other end with the healthy hand
3. Twist the FlexBar with the healthy hand while keeping the affected wrist extended
4. Extend both arms forward
5. Slowly allow the FlexBar to unwind — the affected hand moves into flexion (eccentric phase)
6. 3 sets × 15 reps daily, each rep lasting 4 seconds

Phase 4: Strengthening

When you can perform 5 kg × 20 reps of eccentric extension without pain:

• Concentric/eccentric wrist extension: 3 × 10–15 with 1–5 kg
• Wrist flexion: 3 × 10–15
• Pronation/supination with dumbbell: 3 × 10–15
• Grip strengthening: 3 × 15, hold 5 seconds
• Rotator cuff with resistance band: 3 × 10
• Scapular stabilisation rows: 3 × 10

Bracing

A counterforce strap worn 2 fingers below the painful point reduces tendon load by 13–15%. Wear during activity, remove during rest and sleep. Effective as a short-term adjunct (2–12 weeks) alongside exercises.

When to See a Doctor

• Pain does not improve after 1–2 weeks of rest and home treatment
• Pain worsens despite rest, ice, and anti-inflammatories
• Inability to hold objects (a cup, a pen)
• Numbness or tingling in the hand (possible nerve involvement — up to 15% of cases have concurrent radial tunnel syndrome)

Red flags (seek immediate medical attention):

• Significant traumatic injury
• Fever
• Joint swelling
• Severe night pain that does not subside
• Progressive neurological symptoms

Advanced Treatments

If conservative treatment fails after 3–6 months:

• Shockwave therapy
• Ultrasound therapy
• PRP (platelet-rich plasma) injections — evidence of effectiveness
• Corticosteroid injections — short-term relief but may worsen long-term outcomes; avoid repeated injections

Surgery (debridement of the ECRB tendon) is a last resort after 6–12 months of failed conservative treatment, with 80–90% success rate.

Return to Play

Gradual Return Protocol

1. Week 1: Shadow strokes, light rally (20 min, 50% power)
2. Week 2: Rally for 30 min, controlled backhand
3. Week 3: Practice match (30–40 min, 70% intensity)
4. Week 4: Full match with symptom monitoring
5. If pain returns → go back one stage for a week

Preventing Recurrence

• Continue preventive exercises 2–3 times per week even after full recovery
• Use a counterforce strap during the return phase
• Review your equipment (softer core, round shape, correct grip size)
• Warm up before every session