Padel Injuries: A Player’s Guide to the Most Common Aches and How to Avoid Them

Padel has exploded in popularity in recent years. With its mix of tennis, squash, and racquetball, it’s easy to see why this sport is capturing the hearts of players around the world. From professionals to recreational enthusiasts, padel is celebrated for being fast-paced, fun, and social. Yet, beneath its accessible surface lies a very real physical challenge. Despite being enjoyable for players of all levels, the dynamic movements required in padel come with a risk of injury.

This contrast between the sport’s fun, social nature and its physical demands is what we like to call the “Padel Paradox.” While the sport is incredibly easy to pick up, its unique combination of explosive movements, twists, and swings places players at risk for certain injuries. The good news? Most of these injuries are preventable with the right knowledge, preparation, and habits.

In this guide, we’ll explore the most common injuries padel players face and provide actionable advice on how to prevent them, so you can continue playing the sport you love for years to come.

Part 1: The Most Common Padel Injuries (The “What” and “Why”)

Understanding the root cause of injuries is key to preventing them. Here, we’ll cover the most common injuries in padel and why they occur.

1.1. Shoulder & Elbow Issues (The Overhead Menace)

Rotator Cuff Tendinopathy: The Smashes’ Toll

Padel players often find themselves performing repetitive overhead shots like “bandejas” and “viboras.” While these moves are crucial for executing powerful smashes, they can take a toll on the rotator cuff, leading to tendinopathy. This injury occurs when the tendons in the shoulder become inflamed from repeated overhead movements, resulting in pain and limited range of motion.

Lateral Epicondylitis (Tennis Elbow): The Grip Factor

Despite its name, tennis elbow isn’t exclusive to tennis players. In padel, the one-handed backhand, poor technique, and grip tension can lead to lateral epicondylitis, commonly known as tennis elbow. This condition involves inflammation of the tendons on the outside of the elbow, causing pain and difficulty when gripping the racket.

1.2. Knee & Ankle Troubles (The Twist and Shout)

Lateral Ankle Sprains: The Sudden Pivot

The fast-paced nature of padel requires players to make rapid changes in direction, often resulting in lateral ankle sprains. These sprains are typically caused by misjudging the court’s glass walls or stepping on the ball while making a sudden movement. The injury occurs when the ankle twists beyond its normal range of motion, stretching or tearing the ligaments.

Meniscus Tears & Ligament Strains (Knee): The Low Lunge

Padel’s deep lunges, low squats, and explosive pivots increase the risk of knee injuries, particularly meniscus tears and ligament strains. The twisting motion during these movements can strain the ligaments around the knee, leading to tears or sprains. Additionally, the stress placed on the knee joint when reaching low balls can result in significant discomfort or long-term damage.

1.3. The Calf and Achilles (The Explosive Push-Off)

Calf Strains (“Tennis Leg”): The Power Surge

A common injury in padel is the calf strain, often referred to as “tennis leg.” It’s typically caused by sudden, explosive pushes off the back foot to reach drop shots or lobs. When the calf muscle is overstretched or overloaded during these bursts of speed, it can tear or strain, causing sharp pain and difficulty moving.

Achilles Tendinitis: Repetitive Strain

Achilles tendinitis is a result of repetitive stress placed on the Achilles tendon during padel play. The constant sprinting, jumping, and pushing off from the back foot creates inflammation in the tendon, leading to discomfort, stiffness, and pain in the heel or lower leg.

1.4. Lower Back Pain (The Twist and Reach)

Cause: The Rotational Stress

Padel places significant strain on the lower back, particularly due to the sport’s emphasis on rotational movements. The repetitive torso rotations required to execute powerful shots, combined with constant bending to maintain a low ready position, can lead to lower back pain. The hyperextension involved in smashing shots adds additional stress to the lumbar spine, increasing the risk of injury.

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Part 2: Your Proactive Padel Prevention Plan (The “How”)

While injuries are common in any sport, padel players can take proactive steps to minimize their risk. A holistic approach to injury prevention—incorporating proper technique, physical preparation, and the right equipment—will keep you on the court and performing at your best.

2.1. Pillar 1: Master Your Movement – Technique is Everything

The foundation of injury prevention in padel begins with mastering proper technique. Bad habits in your footwork, grip, or swing mechanics can put unnecessary strain on your body and increase your risk of injury.

Get a Lesson: The Single Best Investment

Investing in a lesson with a professional padel coach is one of the most valuable steps you can take. A coach can help you refine your technique, correct poor posture, and improve your swing mechanics, ensuring you’re playing in a way that’s efficient and less stressful on your body.

Key Technical Focus Points:

• Use Your Legs & Core: Make sure you’re generating power from your legs and core, not just your arms. Engaging your lower body will reduce strain on your shoulder and elbow.
• Proper Footwork: Effective footwork ensures you’re in the right position before you swing. The better your footwork, the less likely you are to overreach or twist awkwardly.
• Sliding on Clay: If you’re playing on clay courts, learning to slide rather than plant and twist can protect your knees and ankles.

2.2. Pillar 2: The Non-Negotiable Warm-Up and Cool-Down

A proper warm-up and cool-down routine are crucial for preventing injuries in any sport, and padel is no exception.

Dynamic Warm-Up (5-10 minutes before play):

• Light Cardio: Jogging, skipping, or brisk walking to get your heart rate up.
• Leg Swings & Torso Twists: Mobilizing your hips, shoulders, and spine to prepare for explosive movements.
• Lunges with a Twist & High Knees: Activate your muscles and improve flexibility.
• Shadow Playing: Practicing swings without the ball can help you warm up your technique.

Static Stretching Cool-Down (5-10 minutes after play):

• Focus on calves, hamstrings, quads, glutes, shoulders, and back to improve flexibility and prevent muscle soreness.

2.3. Pillar 3: Strength and Conditioning – Build Your Armor

A solid strength and conditioning routine will protect your body and help prevent injuries. Focusing on specific muscle groups can improve stability, strength, and overall movement efficiency.

Focus on Key Areas:

• Core: Strengthen your core with exercises like planks, Russian twists, and bird-dogs to improve stability and power transfer.
• Lower Body: Squats, lunges, and calf raises build explosive power and knee/ankle stability.
• Shoulders & Rotator Cuff: Resistance band exercises for external and internal rotation help keep your shoulder joints strong.
• Forearms: Wrist curls and extensions will prevent “tennis elbow” by strengthening the muscles in your forearms.

2.4. Pillar 4: Gear Up for Success

Wearing the right gear can make a significant difference in injury prevention.

The Right Shoes:

Padel-specific shoes provide strong lateral support, essential for quick movements on artificial turf or clay courts. Avoid wearing running shoes, as they lack the necessary grip and stability for side-to-side movements.

The Right Racket:

Choose a racket that matches your level and playing style. Lighter rackets with a head-light balance reduce strain on your elbow and shoulder. For beginners and intermediates, this type of racket can help prevent overuse injuries.

Protective Gear:

If you have a history of ankle sprains, don’t hesitate to wear ankle braces. Compression sleeves for your elbow can also provide support if you experience discomfort or early signs of tendinitis.

2.5. Pillar 5: Listen to Your Body – Recovery and Smart Play

Finally, recovery is just as important as prevention. If you push yourself too hard without proper recovery, you’re increasing your risk of injury.

Hydrate & Fuel:

Proper nutrition and hydration are essential for muscle function and recovery. Drink water throughout your session and consume a balanced meal before playing.

Rest:

Schedule regular rest days to allow your body to recover. Muscles repair and become stronger during rest periods, reducing your risk of injury.

Know When to Stop:

If you experience sharp pain or persistent discomfort, stop playing. Recognize the difference between muscle fatigue and injury pain, and never push through pain that feels abnormal.

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Conclusion: Play Smart, Play Long

Padel injuries are common, but with the right approach, they’re largely preventable. The key to enjoying this sport for years to come lies in a proactive approach: mastering proper technique, engaging in a strong warm-up and cool-down routine, building strength, investing in the right gear, and listening to your body.

By treating your body as your most valuable piece of equipment, you’re not just avoiding injuries—you’re setting yourself up for a long, enjoyable journey on the court. Play smart, play long, and keep enjoying the game of padel!

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