Common Padel Injuries & Prevention

Padel is addictive, but the combination of hard courts, rapid braking, and repetitive overheads makes it a hotspot for specific injuries. Here is how to identify the risks and safeguard your body.

Fact: The most common injuries in padel occur in the lower limbs (calves, ankles) and the upper extremity (elbow, shoulder). Prevention starts with equipment and preparation.
Injury Hotspots Map

1. Padel Elbow (Lateral Epicondylitis)

Similar to Tennis Elbow, this is inflammation of the tendons on the outside of the elbow. It's often caused by the vibration of the racket and poor technique (especially on the backhand).

Prevention Tips:

  • Check Racket Weight: A racket that is too heavy (or too head-heavy) puts strain on the wrist and forearm.
  • Grip Size: Playing with a grip that is too thin forces you to squeeze tighter. Add an overgrip to relax your hold.
  • Vibration Dampeners: Use specialized under-grips or dampeners to reduce shock transmission.

2. Calf Strain & "Tennis Leg"

Sudden acceleration to reach a drop shot or rapid direction changes can cause tears in the calf muscle or gastrocnemius. This is common in players over 35.

Prevention Tips:

  • Warm-up is Non-Negotiable: Cold muscles are brittle muscles. Spend 5 minutes raising your body temperature before hitting a ball.
  • Hydration: Dehydrated muscles are more prone to cramping and tearing.
  • Strength Training: Eccentric calf raises helps build resilience in the tendon and muscle belly.
Calf strengthening exercises

3. Ankle Sprains

Padel involves constant lateral (side-to-side) movement and turning. Stepping on a ball or rolling an ankle during a slide is a frequent occurrence.

Prevention Tips:

  • Proper Footwear: Never play in running shoes. Wear padel or clay-court tennis shoes designed for lateral stability and grip on artificial turf.
  • Proprioception: Balance exercises (standing on one leg) improve ankle stability.

4. Lower Back Pain

The repeated extension and rotation required for the Bandeja and Vibora shots, combined with bending low for defensive shots, puts immense load on the lumbar spine.

Prevention Tips:

  • Core Stability: A strong core acts as a corset for your spine. Planks and anti-rotation exercises are essential.
  • Thoracic Mobility: If your upper back is stiff, your lower back has to compensate by twisting more than it should. Work on t-spine rotation stretches.

Warm up smarter, play longer

The Padel Recovery app features specialized warm-ups targeting these specific injury hotspots—Elbow, Knees, and Lower Back.

Download the App

Disclaimer: This information is for educational purposes. If you are experiencing persistent pain, stop playing and consult a medical professional immediately.