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.