Guides  ·  2026-04-12  ·  8 min read

Common Padel Injuries and How to Prevent Them

Why padel players get injured

Padel has a reputation for being accessible to everyone — and it is. But that accessibility has a hidden cost: many players jump straight into playing three or four times a week with no prior fitness base, self-taught technique, and running shoes. The result is a set of injuries that are almost entirely preventable.

According to sports medicine research, the injury rate in padel is approximately 1.5-2 injuries per 1,000 hours of play, considerably lower than tennis (3-4) or football (5-7). However, the real incidence may be higher because many recreational players don't consult a doctor for mild injuries — they simply "play through the pain" until things worsen.

The three main injury risk factors in padel are:

• Overuse: Playing too much without adequate rest or complementary physical conditioning.
• Poor technique: Hitting with the arm instead of body rotation, not bending the knees, gripping the racket too tightly.
• Inadequate equipment: Shoes without specific soles, rackets that are too heavy or stiff, worn-out grips.

Lateral epicondylitis: "padel elbow"

The signature injury of racket sports. Lateral epicondylitis — commonly called tennis elbow or, in our case, padel elbow — is inflammation of the tendons attaching to the outer part of the elbow. It affects between 25% and 40% of padel players at some point.

Why it happens

The repetitive hitting motion causes microtrauma in the forearm extensor tendons. Risk-increasing factors include:

• Backhand with an extended arm (without trunk rotation).
• Gripping the racket too tightly — tension transfers directly to the elbow.
• Racket too heavy or stiff — hard control rackets transmit more vibration.
• Grip too thin or thick — forces compensation through grip strength.
• Excessive play volume without rest or muscle strengthening.

Symptoms

Pain on the outer side of the elbow that worsens when gripping objects, turning a door handle, or shaking hands. Initially it only hurts during play; if ignored, it starts hurting during everyday activities. In advanced stages, even lifting a coffee cup causes pain.

Prevention

• Improve your backhand technique: Hit with hip and shoulder rotation, not just the arm. The arm follows — the body generates the power.
• Review your racket: Choose one with good vibration absorption. Round-shaped rackets with soft EVA foam cores are kinder to the elbow.
• Adjust your grip: Your hand should wrap around the handle without squeezing. If you need to grip hard to keep it from slipping, the grip is too thin. A properly applied overgrip can make the difference.
• Strengthen your forearm: Resistance band exercises (wrist flexion and extension) 3 times per week. 3 sets of 15 repetitions is enough.
• Wear a preventive elbow strap if you're prone to elbow pain. Epicondylar bands (the straps worn just below the elbow) reduce the load on the tendon.

Recovery timeline

Mild (only during play): 2-4 weeks of relative rest. Moderate (daily pain): 6-12 weeks with physiotherapy. Chronic (over 3 months): may require treatments like shockwave therapy, PRP injections, or in exceptional cases, surgery.

Ankle sprains: the cost of direction changes

Padel demands constant direction changes, sudden stops, and lateral movements. Ankle sprains are the second most common injury, especially lateral inversion sprains (the classic "I rolled my ankle outward").

Why it happens

• Inadequate footwear: Running shoes lack lateral reinforcement. Padel or tennis shoes have it, plus herringbone or mixed soles that grip without locking the foot.
• Wet or dirty surface: Loose sand or water on glass courts reduces traction.
• Muscle fatigue: By the end of the match, ankle stabilizer muscles are exhausted and provide less protection.
• Poorly rehabilitated previous sprains: An ankle that has sprained once has a 70% higher chance of spraining again if not properly rehabilitated.

Prevention

• Sport-specific footwear: Invest in proper padel shoes. The herringbone sole, lateral reinforcement, and cushioned midsole are essential.
• Proprioceptive exercises: Single-leg stands, balance boards, unstable surfaces. 10 minutes, 3 times per week. This trains ankle receptors to react faster to imbalances.
• Warm up your ankles: Circles, flexions, active inversions and eversions before playing. It takes less than 2 minutes and significantly reduces risk.
• Functional ankle brace: If you have a history of sprains, a semi-rigid brace during play is a smart investment.

Recovery timeline

Grade I (mild strain): 1-2 weeks. Grade II (partial ligament tear): 3-6 weeks. Grade III (complete tear): 6-12 weeks, possible surgery. Important: returning to play before completing rehabilitation is the number one cause of re-injury.

Knee injuries: patellar tendinitis and meniscus

Knees take significant punishment in padel: jumps, stops, starts, and squats for low balls. The two most common knee injuries are patellar tendinitis (inflammation of the tendon connecting the kneecap to the shinbone) and meniscus injuries (especially in older players).

Why it happens

• Insufficient knee flexion: Many recreational players play "upright" and absorb impact with joints instead of muscles.
• Weak quadriceps and glutes: If these muscles aren't strong, the knee bears excessive load.
• Excess weight: Every extra kilo multiplies knee load by 3-4 times during explosive movements.
• Very hard court surfaces: Concrete or worn artificial turf courts transmit more impact than glass courts with fresh sand.

Prevention

• Strengthen quadriceps: Squats, leg press, step-ups. The quadriceps is the knee's main shock absorber.
• Strengthen glutes: Glute bridges, banded lateral squats. Glutes stabilize the knee during lateral movements.
• Bend your knees when playing: Athletic stance always: knees slightly bent, weight on the balls of your feet. If your thighs don't burn by the end of the match, you're probably not bending enough.
• Shoes with good cushioning: Don't skimp on the midsole. Your knees will thank you over the years.

Recovery timeline

Mild patellar tendinitis: 3-6 weeks with relative rest and eccentric exercises. Chronic tendinitis: 3-6 months of active rehabilitation. Meniscus injury: depends on severity; may require arthroscopy and 4-8 weeks of recovery.

Shoulder injuries: the danger of the smash

The smash is padel's most spectacular shot, but also the most aggressive on the shoulder. Rotator cuff tendinitis and impingement syndrome (subacromial pinching) are the most common shoulder injuries in padel players.

Why it happens

The winding-up and execution of the smash places the shoulder in a vulnerable position: extreme abduction + external rotation + sudden acceleration. Repeat this 30-50 times per match and the rotator cuff tendons (supraspinatus, infraspinatus, subscapularis, teres minor) suffer.

Aggravating factors include:

• Limited shoulder mobility: Stiff shoulders compensate with forced movements.
• Weak rotator cuff: Stabilizing muscles can't handle the repetitive load.
• Poor smash technique: Smashing with the arm alone, without leg extension or trunk rotation.
• Age: After 40, tendons lose elasticity and inflame more easily.

Prevention

• External rotation exercises with resistance bands: 3 sets of 15 reps, 3 times per week. These strengthen the external rotators, which are the weakest and most punished.
• Chest and lat stretches: Anterior shoulder tightness limits range of motion and forces compensatory positions.
• Improve smash technique: Leg extension, trunk rotation — the arm just follows. A good smash is generated from the legs, not the shoulder.
• Don't abuse the smash: If your shoulder starts bothering you, prioritize the bandeja or vibora. These are less aggressive shots that keep the point going without destroying your shoulder.

Recovery timeline

Mild tendinitis: 2-4 weeks. Impingement syndrome: 6-12 weeks with physiotherapy. Partial rotator cuff tear: 3-6 months, possible surgery for complete tears.

Lower back pain: your spine plays too

Lower back pain is common in padel players, especially those who play in forced positions or have a weak core (deep abdominal and lumbar muscles).

Why it happens

• Explosive trunk rotations without prior core activation.
• Sudden bending to pick up low balls or retrieve from the glass.
• Hyperlordosis (excessive lumbar curve) when smashing or in the ready position.
• Sedentary work: Sitting for 8 hours then playing a demanding match is the perfect recipe for a lumbar muscle spasm.

Prevention

• Strengthen your core: Front and side planks, dead bugs, bird dogs. 10-15 minutes daily. A strong core protects your spine like a natural brace.
• Hip mobility: Stiff hips transfer rotational load to the lower back. Stretch hip flexors, glutes, and rotators daily.
• Warm up your back before playing: Gentle trunk rotations, cat-cow, lateral bends. Your spine needs preparation like any other joint.
• Office ergonomics: If you work at a desk, use lumbar support, stand up every 45 minutes, and do micro-stretches. What you do the other 23 hours of the day matters more than your hour of padel.

Blisters and other minor injuries (that you shouldn't ignore)

"Minor" injuries are the most common and the most ignored. Some, if neglected, can keep you off the court for weeks.

Blisters

Repeated friction between the hand and grip creates blisters, especially when starting out or switching rackets. Prevention: keep your grip in good condition (replace every 3-4 weeks of regular play), use an absorbent overgrip, and let your hands adapt gradually to playing volume. If a blister forms, don't pop it — cover it with a hydrocolloid bandage and let it drain naturally.

Plantar fasciitis

Sharp pain in the sole of the foot, especially when getting up in the morning or after sitting for a long time. Common in players who wear shoes without arch support or who are overweight. Prevention: shoes with good arch support, calf and fascia stretches (roll a frozen bottle under your foot), and insoles if you have flat or high arches.

Muscle strains

Calves, hamstrings, and trapezius are the muscles that cramp most in padel. The cause is almost always the same: insufficient warm-up and inadequate hydration. Warm up for 10 minutes before playing (non-negotiable), drink water during the match (not just at the end), and stretch afterward.

Padel warm-up protocol (10 minutes)

The warm-up is the most effective and most ignored preventive measure. If you only do one thing from this entire article, make it warming up before you play. For more on improving your overall game and structuring your sessions, check our guide to improving at padel.

This protocol takes 10 minutes and covers every joint involved:

1. Minutes 1-2: Light jog or jumping in place. Goal: raise heart rate and muscle temperature.
2. Minutes 3-4: Joint mobility — ankle circles, knee circles, hip circles, shoulder circles, wrist circles. 10 reps per joint in each direction.
3. Minutes 5-6: Dynamic stretches — lunges with rotation, forward-backward and lateral leg swings, large arm circles.
4. Minutes 7-8: Sport-specific movements — lateral shuffles, crossover steps, short sprints with stops. Simulate match movements.
5. Minutes 9-10: Gentle rallying. Don't start smashing from the first shot. The first minutes let tendons and muscles adapt to impact.

When to see a doctor: warning signs

The line between "normal soreness" and "injury that needs attention" isn't always clear. These are the warning signs that should take you to a doctor or physiotherapist without delay:

• Pain that doesn't improve with 48-72 hours of rest.
• Visible swelling in any joint after playing.
• Night pain that wakes you up or prevents sleep.
• Clicking or cracking accompanied by sharp pain.
• Inability to bear weight on a limb.
• Pain that changes how you hit or move — if you're compensating to avoid pain, you're creating a new injury.
• Tingling or numbness in your hand, arm, or foot.

The golden rule: when in doubt, get it checked. One physiotherapy session at the right time can save you months off the court. And an early diagnosis makes the difference between a recovery of weeks and one of months.

Summary: injury and prevention table

The takeaway is simple: padel is a safe sport if you play smart. Always warm up, wear proper shoes, do strength work off the court, and listen to your body. If you take care of yourself, you can play at 50, 60, and well beyond 70. And that, in the end, is what matters — being able to keep enjoying the health benefits of padel for many years to come.