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.
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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
| Exercise | Sets | Time / Reps |
|---|---|---|
| Single-leg stance | 3 | 30 sec each side |
| Single-leg stance, eyes closed | 2 | 20 sec |
| Double-leg calf raises | 3 | 15 reps |
| Single-leg calf raises | 2 | 10 each side |
| Foot “alphabet” (trace letters in the air) | 1 | A–Z each foot |
| Resistance band — eversion / inversion | 2 | 15 each direction |
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
| Exercise | Sets | Reps |
|---|---|---|
| Single-leg squat to bench | 3 | 8 each side |
| Glute bridge | 3 | 15 |
| Single-leg glute bridge | 2 | 10 each side |
| Lateral lunges | 3 | 10 each side |
| Terminal knee extension with band | 3 | 15 |
| Single-leg Romanian deadlift (dumbbell) | 2 | 10 each side |
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
| Exercise | Sets | Reps |
|---|---|---|
| External rotation with band (elbow at side) | 3 | 15 each side |
| Internal rotation with band | 3 | 15 each side |
| Prone Y-T-W raises | 2 | 10 of each letter |
| Face pulls with band | 3 | 15 |
| Plank with shoulder tap | 2 | 10 each side |
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
| Exercise | Sets | Reps |
|---|---|---|
| Eccentric wrist extension (1–2 kg dumbbell) | 3 | 15 |
| Towel wringing (both directions) | 3 | 10 each way |
| Pronation / supination with dumbbell | 2 | 15 each |
| Tennis ball squeeze | 3 | 15 sec hold |
| Wrist extensor stretch | 3 | 30 sec |
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
| Exercise | Sets | Time / Reps |
|---|---|---|
| Plank (on elbows) | 3 | 30–60 sec |
| Side plank | 2 | 20–30 sec each side |
| Dead bug | 3 | 10 each side |
| Bird-dog | 3 | 10 each side |
| Pallof press (band rotation) | 2 | 12 each side |
25-Minute Routine
A ready-made programme combining key exercises from every section:
- Warm-up (3 min) — marching in place, joint rotations
- Ankle (4 min) — single-leg stance + calf raises
- Knee / legs (5 min) — single-leg squats + lateral lunges + glute bridge
- Core (5 min) — plank + dead bug + bird-dog
- Shoulder (4 min) — external/internal rotation + face pulls
- Elbow (2 min) — eccentric wrist extension + towel wringing
- 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.
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