Padel Injury Prevention: Stay on the Court Longer

The most common padel injuries

Padel elbow (lateral epicondylitis, essentially the same as tennis elbow) is the most common overuse injury. It's caused by repetitive stress on the forearm tendons, particularly from gripping too tightly, using a racket that's too heavy or stiff, or playing with poor technique. The pain starts as a dull ache on the outside of the elbow and worsens with continued play.

Ankle sprains are the most common acute injury. The combination of lateral movement, sudden stops, and the grippy artificial turf surface means ankles are under constant stress. Most sprains happen when a player changes direction quickly or lands awkwardly after reaching for a ball.

Shoulder injuries — particularly rotator cuff inflammation — are common among players who hit a lot of overhead shots (bandejas, viboras, smashes) without adequate shoulder conditioning. The overhead motion puts significant stress on the rotator cuff muscles, especially when repeated dozens of times per session.

Knee pain, typically patellar tendinitis or general knee soreness, affects players who play frequently without adequate rest or who have pre-existing knee conditions. The constant bending, lunging, and pivoting in padel loads the knee joint heavily.

Prevention: warming up properly

A proper warmup reduces injury risk by 50% or more — it's the single most impactful prevention measure. Every session should begin with 10 minutes of joint mobility, dynamic stretching, and padel-specific movement drills. Never skip straight from cold to full-intensity play.

Pay special attention to the areas most at risk: ankle circles and lateral shuffles prepare the ankles; shoulder circles and overhead reaches prepare the rotator cuff; lunges and lateral push-offs prepare the knees and hips.

Prevention: equipment choices

Your racket matters more than you think. A racket that's too heavy, too stiff, or wrong for your level puts extra stress on your arm, shoulder, and wrist. Beginners should use a round-shaped racket under 360g — these are the most forgiving and generate less vibration on off-centre hits.

Overgrips absorb sweat and provide a consistent feel. Change your overgrip every 3 to 5 sessions — a worn, slippery grip forces you to squeeze harder, which accelerates elbow problems.

Shoes are critical. Padel-specific or court shoes with good lateral support and non-marking soles protect your ankles far better than running shoes. The artificial turf is grippy, so you need shoes that allow controlled sliding rather than sudden stops that jar the joints.

Prevention: technique and load management

Many injuries stem from technique issues. Gripping too tightly is the leading cause of padel elbow — consciously relax your grip between shots and avoid squeezing the handle during the follow-through. Poor overhead technique — reaching behind the body or hyperextending the shoulder — causes rotator cuff problems.

Load management is equally important. If you're new to padel, don't play every day. Start with 2 to 3 sessions per week and let your body adapt to the new movement patterns. Even experienced players benefit from rest days — the temptation to play daily is real (padel is addictive), but overuse injuries develop gradually and are much harder to fix than to prevent.

Cross-training helps. Yoga, swimming, and strength training complement padel by building flexibility, endurance, and muscular balance. Specific exercises for the rotator cuff (external rotations with a resistance band) and forearm (wrist curls, reverse wrist curls) target the areas most vulnerable to padel injuries.

What to do if you're injured

For acute injuries (ankle sprains, muscle strains), follow the RICE protocol: Rest, Ice, Compression, Elevation. Stop playing immediately — pushing through acute pain almost always makes it worse.

For overuse injuries (elbow pain, shoulder soreness, knee aching), the first step is reducing your playing frequency and intensity. If the pain persists after a week of reduced activity, see a sports physiotherapist. Most padel overuse injuries respond well to targeted rehabilitation exercises, but they don't resolve on their own if you keep playing through the pain.

At Padel Tropical, our coaches are trained to spot technique issues that lead to injuries. If you're experiencing recurring pain, book a private lesson and let us analyse your stroke mechanics. Often a small technical adjustment — a looser grip, a different contact point on overheads, or better footwork — eliminates the problem entirely.