Padel Injuries: Causes, Treatment, and Prevention

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Why Padel Injuries Occur So Frequently

Padel injuries are a common issue among players of all levels. The combination of explosive movements, rapid changes in direction, and repetitive strokes makes your body vulnerable. Knowing the most risky moments allows you to intervene effectively.

The Most Common Injuries on the Padel Court

Not every pain complaint is the same. In padel, there are several injuries that clearly occur more frequently than others. Knowledge about these helps you recognize what is happening faster and how to address it.

The most common padel injuries are:

1. Tennis Elbow (lateral epicondylitis) — overuse of the tendons on the outside of the elbow due to repeated strokes.
2. Ankle Sprain — sudden changes in direction on the court can lead to missteps.
3. Shoulder Injury — rotator cuff and impingement are classic complaints among players who hit many smashes.
4. Knee Pain (patellofemoral syndrome) — knee pain due to overuse, particularly in players who bend and jump frequently.
5. Muscle Tear or Strain — calf, hamstring, or groin are vulnerable during explosive starts and stops.
6. Back Pain — rotational movements during strokes put significant strain on the lower back.

Each of these injuries has its own cause, recovery process, and prevention approach. Below, we will delve deeper into the main categories. Want to read more about specific injuries right away? Check out the overview of the most common injuries in padel for a detailed breakdown by injury type.

How Do Injuries Occur in Padel?

Padel may seem like a calm sport at first glance. The court is small, the ball moves slower than in tennis, and you always play with two players. But appearances can be deceiving. The sport requires constant alertness, quick accelerations, and abrupt stops. This combination leads to a high risk of injury.

The three main causes of injuries are:

1. Overuse
Many players train multiple times a week without sufficient recovery. Tendons and muscles become chronically overstrained. The elbow and shoulder are particularly vulnerable because they are involved in every stroke.

2. Incorrect Technique
An improper grip, poor stroke mechanics, or awkward foot positioning significantly increase the forces on joints. Beginners are at extra risk, but advanced players who have developed bad habits are also affected.

3. Insufficient Warm-Up
Cold muscles are stiff and less elastic. Those who jump straight into intense play without warming up significantly increase the risk of muscle tears and ankle sprains. A proper warm-up of 10 to 15 minutes is not a luxury but a necessity.

In addition to these three factors, the playing surface, footwear, and racket weight also play a role. A racket that is too heavy or poorly fitting shoes can lead to gradual overuse.

Elbows and Shoulders: The Most Vulnerable Joints

The elbow and shoulder are the most injury-prone joints in padel. This is largely due to the repeated stroke movements made during a match. With every forehand, backhand, or smash, the same muscle groups and tendons are stressed.

The so-called padel elbow — a variant of the classic tennis elbow — is one of the most well-known overuse injuries in the sport. Symptoms include a burning pain on the outside of the elbow, radiating to the forearm. The complaints often start subtly and worsen if left unaddressed.

The shoulder involves a complex collaboration of muscles, tendons, and joint capsules. In padel, smashes and high balls are the biggest culprits. The rotator cuff — a group of four small muscles around the shoulder joint — becomes overstrained during repeated overhead movements. Impingement (compression of tendon tissues) is a commonly heard diagnosis.

What can you do? Strengthen the stabilizing muscles around the elbow and shoulder with targeted exercises. Consider external rotation with a resistance band, eccentric wrist exercises, and scapular stabilization exercises. Have your technique checked by a coach as well. A small adjustment in your stroke can make a significant difference. You can read more about shoulder issues in our article on preventing and treating shoulder injuries in padel.

Ankles, Knees, and Muscle Injuries: The Lower Body

The lower body takes a lot of strain in padel. The short court demands constant sprints, sudden stops, and lateral movements. This makes ankles, knees, and leg muscles particularly vulnerable.

An ankle sprain is the most acute injury in padel. You misstep, the ankle rolls inward, and you immediately feel a sharp pain. Mild sprains can be treated with rest, ice, compression, and elevation (the RICE method). More severe sprains — where ligaments tear — require physiotherapy and sometimes longer rehabilitation.

Knee pain in padel often arises from patellofemoral syndrome: pain around or behind the kneecap. This occurs due to overuse of the cartilage and tendons around the knee. Players who frequently bend for low balls or change direction often are at higher risk. Strengthening the quadriceps and glute muscles can better support the knee.

Muscle tears in the calf, hamstring, or groin are typical in explosive sports. They occur when a muscle is overloaded too quickly and too hard without sufficient preparation. Recovery time varies between two and eight weeks depending on the severity of the tear. Rest is crucial; returning too soon significantly increases the risk of re-injury.

Preventing Padel Injuries: Concrete Tips

Prevention is always better than treatment. Fortunately, most padel injuries can be prevented with a few targeted measures. You don’t have to be a top athlete to benefit from these.

Always warm up properly. Start with 5 minutes of light jogging or skipping rope, followed by dynamic stretching exercises for the hips, knees, and shoulders. Never skip the warm-up, even if you’re short on time.

Invest in good footwear. Padel shoes are specifically designed for the lateral movements on the court. Never use running shoes; they provide insufficient lateral stability and increase the risk of ankle sprains.

Choose the right racket. A racket that is too heavy or has an incorrect weight balance increases the strain on the elbow and shoulder. Seek advice from a specialist when purchasing your equipment. Especially if padel is new to you, it’s worth asking for help.

Gradually increase training intensity. Never increase the number of play sessions or intensity by more than 10% per week. Your body needs time to adapt to new loads.

Engage in strength training. Strong muscles around joints protect them. Focus on shoulders, hips, knees, and core stability. Two sessions of 30 minutes per week is sufficient to make a significant difference.

Listen to your body. Pain is a signal. Do not continue playing if you feel pain. Early intervention prevents a minor complaint from developing into a long-term injury.

Treatment and Recovery: What Really Works?

If an injury does occur, acting quickly and wisely is essential. The first 48 to 72 hours are the most critical for the recovery process.

For acute injuries such as sprains and muscle tears, the RICE method serves as a guideline: Rest (rest), Ice (ice), Compression (compression), Elevation (elevate the limb). Never apply ice directly to the skin; wrap it in a cloth. Use compression to limit swelling.

For overuse injuries such as padel elbow or shoulder pain, rest is also the first step, but recovery requires more nuance. Physiotherapy plays a central role here. A physiotherapist will develop a targeted rehabilitation program with eccentric exercises, mobilization techniques, and possibly dry needling or ultrasound-guided treatments.

Anti-inflammatories (NSAIDs such as ibuprofen) can provide short-term relief for pain and swelling, but they do not address the underlying issue. Use them only as a supplement to other treatments, not as a replacement.

When should you see a doctor? If pain persists for more than a week, if there is visible swelling or instability in a joint, or if you suspect a fracture. A general practitioner or sports physician can refer you to the appropriate specialist.

The recovery from a padel elbow is extensively covered in our article on padel elbow: symptoms, causes, and treatment. Read that article if you are specifically dealing with elbow complaints.

Returning to the Court After an Injury

Returning to padel after an injury is a moment many players rush into. The pain is gone, you feel good — so you step onto the court. But full recovery goes beyond just the absence of pain.

Use the following criteria as a checklist for return:

• Full pain-free range of motion of the injured joint
• Strength at least 90% compared to the uninjured side
• No swelling or warmth in the joint after exertion
• Good proprioception (sense of position and balance)

Always start with a gradual buildup after an injury. Begin with light rally sessions without competitive pressure. Only increase the intensity if your body responds positively. If in doubt, consult a physiotherapist or sports physician about the right time to return.

Prevention remains important even after recovery. Many injuries recur if the underlying cause is not addressed. Continue to work on strength, technique, and recovery, even when you feel good.