Padel Injuries

Symptoms

• •Aching pain on the outer elbow, worse after play
• •Grip weakness — difficulty opening jars or holding a racket
• •Pain when straightening the arm fully
• •Tenderness 1–2cm from the bony bump on the outer elbow

Causes

• •Incorrect backhand grip (western or semi-western instead of continental)
• •Wrist-led backhand swing rather than shoulder-driven rotation
• •Overgrip diameter too small — forces excessive forearm tension
• •Sudden increase in training volume
• •Playing without a proper warm-up

Prevention

• ✓Use the continental grip for all backhand shots
• ✓Check overgrip thickness — if your fingers dig into your palm, go up a size
• ✓Forearm strengthening: wrist curls, reverse wrist curls, eccentric exercises
• ✓Always warm up forearms and shoulders before hitting
• ✓Reduce pace before increasing volume

Symptoms

• •Deep ache in the shoulder, especially when lifting the arm overhead
• •Pain reaching behind your back or across your body
• •Night pain — difficulty sleeping on the affected side
• •Clicking or catching sensation during certain movements

Causes

• •Poor overhead technique — arm path too vertical rather than 45° diagonal
• •Playing overhead shots at full pace while cold
• •Insufficient shoulder strengthening off-court
• •High volume of overhead shots without progressive loading
• •Poor posture (rounded shoulders) compressing the subacromial space

Prevention

• ✓Thorough shoulder warm-up: arm circles, internal/external rotation with resistance band
• ✓Strengthen the rotator cuff with band exercises 2× per week off-court
• ✓Progressive overhead volume — do not max out smash repetitions early in a session
• ✓Work with a coach to check bandeja technique — an open stance and 45° arm path protect the shoulder
• ✓Maintain good posture: seated work and phone use rounded shoulders which predispose to impingement

Symptoms

• •Sudden sharp pain on the outside of the ankle
• •Swelling and bruising within 24 hours
• •Difficulty bearing weight immediately after injury
• •Instability — feeling the ankle 'give way' on uneven surfaces

Causes

• •Inadequate ankle stability and proprioception
• •Worn-out padel shoes without lateral support
• •Playing on worn or wet artificial turf
• •Rapid direction changes in corners without split-step discipline
• •Previous ankle sprain (the biggest risk factor for re-injury)

Prevention

• ✓Single-leg balance exercises: stand on one leg for 30–60 sec daily, progress to unstable surface
• ✓Padel-specific shoes with lateral support — not running shoes
• ✓Replace shoes every 250–350 hours of play
• ✓Practise the split-step to improve landing mechanics
• ✓Ankle brace for first 3–6 months after a prior sprain during court time

Symptoms

• •Aching pain at the front of the knee, below the kneecap
• •Pain worsening after prolonged sitting (cinema sign) or when descending stairs
• •Stiffness at the start of a session that improves with warm-up, then worsens again
• •Swelling after intense sessions

Causes

• •Sudden increase in training load
• •Weakness in quadriceps and hip abductors
• •Poor split-step landing mechanics (knees caving inward)
• •Hard court surfaces without shock absorption
• •Padel shoes with insufficient cushioning for the player's foot type

Prevention

• ✓Progressive load increases — no more than 10% volume per week
• ✓Quad strengthening: Spanish squats, leg press, decline single-leg squats
• ✓Hip abductor exercises to prevent knee valgus on landing
• ✓Split-step technique work — land with feet shoulder-width apart, knees tracking over toes
• ✓Warm up thoroughly before loading the knee

Symptoms

• •Dull ache or sharp pain in the lower back during or after play
• •Stiffness in the morning that eases during warm-up
• •Pain radiating into the glute (not the leg — that may indicate disc involvement)
• •Difficulty bending forward or rotating the trunk

Causes

• •Limited hip and thoracic mobility — loads transfer to the lumbar spine
• •Weak core stabilisers, especially the transversus abdominis and multifidus
• •Hyperextension on overhead shots without hip drive
• •Long hours sitting before playing (hip flexors tighten, pelvis tilts forward)
• •No cool-down or flexibility work after sessions

Prevention

• ✓Core stability work: dead bugs, bird-dogs, plank progressions
• ✓Hip flexor and thoracic mobility work daily
• ✓On overheads: drive from the hips and legs, not the lower back
• ✓Limit seated time before playing — a short walk first helps reset posture
• ✓Include lower back and glute stretching in every post-session cool-down

A 15-minute warm-up — pulse raiser, dynamic stretches, activation, gentle on-court rally — is the single most effective injury prevention tool. Most padel injuries occur in the first 10 minutes of cold play.

The majority of overuse injuries (padel elbow, shoulder impingement) are rooted in technique faults — wrong grip, wrist-led swing, poor shoulder mechanics. A certified padel coach can identify and fix these before they become injuries.

Never increase your playing volume by more than 10% per week. Going from 2 sessions to 5 sessions in a week is the fastest route to tendon overload. The body adapts — but slowly.

Targeted strengthening: rotator cuff exercises, forearm eccentrics, quad and hip work, ankle proprioception. 20 minutes twice a week off-court dramatically reduces injury risk compared to playing alone.

Correct overgrip diameter prevents elbow strain. Padel-specific shoes with lateral support prevent ankle sprains. Racket weight and balance affect shoulder and elbow load. Get equipment checked if you have recurring pain.

Sleep is when tendons and muscles repair. Players who sleep less than 7 hours have significantly higher injury rates. Plan rest days and do not play through sharp or acute pain.