Padel Elbow: Causes, Treatment & Prevention

Padel elbow is the informal name for lateral epicondylitis — inflammation of the tendons that attach to the lateral epicondyle, the bony prominence on the outside of the elbow. The injury occurs when the forearm tendons and muscles are repeatedly stressed beyond their recovery capacity, causing micro-tears in the tendon tissue.

In padel, the most common causes are a grip that is too tight, a racket that is too heavy or stiff, improper backhand technique (leading with the elbow rather than the wrist and shoulder), and insufficient warm-up before play. New players are particularly at risk because they often grip tightly out of anxiety, and their strokes are less biomechanically efficient.

The classic symptom is a sharp or aching pain on the outer elbow when gripping, lifting, or extending the wrist. In padel, this typically flares during backhand volleys and hard-hit balls. Pain that develops during a session and subsides with rest is an early warning sign — ignore it and the injury will progress to constant background pain.

Treatment follows a graduated protocol. The immediate phase (days 1–7): rest, ice (15 minutes, 3× daily), and anti-inflammatory medication if appropriate. The rehabilitation phase (weeks 2–8): progressive eccentric wrist extension exercises to rebuild tendon strength. Return to padel should be gradual, starting with controlled feeding drills before match play. Most cases resolve fully within 6–12 weeks with consistent rehabilitation.

Prevention is straightforward: use an overgrip and grip the racket lightly (imagine holding a bird — firm enough not to drop it, not so tight you'd crush it). Choose a racket with a larger sweet spot and lower stiffness rating if you are injury-prone. Warm up the forearms specifically with wrist circles and light band exercises. If elbow pain begins during a session, stop — playing through early-stage tendinopathy accelerates the injury.