Guide
Common padel injuries and how to prevent them
Padel is gentle compared to many sports, but quick changes of direction, repetitive strokes and insufficient warm-up mean injuries still sneak up on you. Here are the most common padel injuries, and what you can do to avoid them.
Why do injuries happen in padel?
Padel combines explosiveness with precision. You accelerate, brake, turn and rotate, often for several sets in a row. When the body is cold, technique is sloppy or the load ramps up too fast, joints, tendons and muscles take the hit. Recreational players who play 1–3 times a week are especially exposed because the body never fully adapts to the volume.
5 common padel injuries
Shoulder pain and rotator cuff issues
Fast overhead shots, the serve and the smash all stress the shoulder. Pain lifting the arm or weakness can indicate rotator cuff irritation. Strengthen the shoulder's stabilising muscles and avoid playing with a fatigued shoulder.
Knee pain: meniscus and ligaments
Padel involves constant stops, turns and lateral movement. This wears on menisci and ligaments. Stable footwork and strong quads reduce load on the knees.
Tennis elbow (epicondylitis)
Despite the name it's common in padel too. Repeated wrist motion and gripping the racket too hard can cause pain on the outside of the elbow. Lower string tension and a softer grip help.
Achilles tendon issues
Constant half-steps and explosive push-offs stress the Achilles. Stiffness and pain in the morning are early signs. Stretch the calves and increase load gradually.
Back pain
Rotation in your shots comes from the core. A weak core or poor technique can cause lower back pain. Train mobility and core strength, and let legs and hips contribute to the rotation.
5 exercises that prevent injuries
Do the exercises 2–3 times a week, preferably on rest days from padel. Focus is on control, not on heavy loads.
Shoulder band external rotation
Hold a rubber band between your hands, elbows at 90 degrees by your sides. Rotate the forearms outward in a controlled motion. 3 × 12 per side.
Knee stability: lunge with rotation
Step forward into a lunge and rotate your upper body toward the front leg. Strengthens quads, hips and core at the same time. 3 × 10 per side.
Forearm and elbow: wrist curl
Rest your forearm on your thigh, hold a light dumbbell and slowly lift and lower the wrist. 3 × 15 per arm. Good prevention for tennis elbow.
Achilles: slow heel raises
Stand on a step with your heels off the edge. Slowly raise and lower yourself, hold the bottom 3 seconds. 3 × 15.
Core: wall press with rotation
Stand next to a wall, hold a medicine ball with both hands and rotate your torso toward the wall. 3 × 12 per side. Trains controlled rotation without loading the back.
Warm-up before a match: 10 minutes is enough
- 5 minutes of light jogging or jump rope to raise the heart rate.
- Dynamic stretching for hips, shoulders and wrists: arm circles, hip openers, wrist rotations.
- 2–3 minutes of technique against the wall: volley, bandeja and long ball without full power.
- Finish with a few short sprints and lateral moves to wake up the footwork.
When should you see a doctor?
Many minor niggles resolve on their own with rest. See a doctor if you notice any of the following:
- Pain persists after 3–5 days of rest.
- The joint swells or becomes warm.
- You cannot bear weight on the foot or grip the racket properly.
- Pain returns every match despite warming up.
- You feel tingling or numbness in your arm or leg.
A physiotherapist or sports doctor can give you an early diagnosis and a rehab plan so you can return faster, and avoid the injury becoming chronic.
The right gear reduces the risk
- Padel shoes: use shoes with good lateral support and soles designed for padel or tennis surfaces. Running shoes don't give enough grip and stability.
- Racket: a racket that is too light or too heavy can increase load on elbow and shoulder. Ask in-store for a model that suits your level and playing style.
- Grip: change your overgrip regularly. A worn grip makes you squeeze the racket harder, which stresses forearm and elbow.
Find even matches on Padelpoolen
Playing opponents at the right level makes the game more fun and reduces the risk of overload. Create an account and find padel matches near you.
FAQ about padel injuries
Is padel gentle on the body?
Generally yes, padel is gentler than football or floorball because there is no body contact. But it is repetitive, so shoulders, elbows and knees can suffer if you play too often or without warming up.
Can I play padel with tennis elbow?
Short-lived, mild pain may be playable if you warm up well and use a softer grip. With strong or recurring pain, rest and see a doctor to avoid making the injury worse.
How often should I rest between padel sessions?
For most recreational players 1–2 rest days between intense sessions is enough. If you play several days in a row, vary the intensity and listen to your body.