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Part 2: Game, Set, Match – Tips for Playing Padel and Staying Injury-Free

Padel is all fun and games- until your elbow, shoulder or ankle decides otherwise. One moment you are delivering the perfect smash, and the next you are wincing in pain and wondering if your physio is free this week. Ever felt your elbow after a killer backhand, or landed awkwardly chasing a drop shot? You are not alone. While padel is relatively easy on the body compared to other racket sports like tennis and squash, it can still take a toll on your body and lead to injuries. Let’s break down the top three most common padel injuries, and how to avoid them.

1. Tennis elbow

Despite the name, tennis elbow is common in padel players too- this is usually because your body isn’t used to the weight of the racket and the speed at which you use it. It’s caused by repetitive strain on the forearm muscles, leading to pain at the outer part of the elbow joint.

Elbow protection tips:

  • Warm up and stretch your wrist, forearm, and shoulder before playing.
  • Strengthen your forearm muscles with exercises like wrist curls and extensions- start with small 1kg weights.
  • Use the correct grip size and equipment- if the grip is too large it can make it difficult to hold properly causing strain on the elbow. A lightweight padel racket with proper vibration dampening can also help to lower the impact on your elbow.
  • Most importantly, don’t overplay-rest is key! Try to slowly increase your playing time each week, e.g. start with a 30min session and move up to 35-40min in the next week to allow your body to build strength and stamina. (Basically, you are allowing your body some time to catch up!)

2. Ankle Sprains

Quick sideways movements or changes in direction on the court can lead to rolled ankles, especially if your shoes don’t offer proper support.

Ankle protection tips:

  • Wear supportive shoes: Choose padel-specific or court shoes with good ankle support and grip.
  • Strength and stability training: Incorporate balance exercises like single leg stands and resistance band work.
  • Proper warm-up: Dynamic stretches and activation exercises like heel raises and foot circles.

3. Shoulder Injuries (Rotator cuff strain)

Repetitive overhead and powerful shots (smashes, serves) can cause strain or inflammation in the shoulder muscles leading to pain and discomfort.

Shoulder protection tips:

  • Strength and mobility exercises: Work on shoulder stability with resistance band exercises and mobility drills.
  • Posture: Keeping a good upper body posture will help to support the shoulder. Avoid hunching your shoulders, keep the chest slightly lifted and shoulder blades pulled a tad backwards- like you are trying to tuck them in your back pocket.
  • Proper technique: Keep a relaxed grip and use your body to turn to generate power rather than overusing the shoulder. A good follow-through and using both hands to play a backhand shot can also help to lower the impact on the shoulder.

 

  • Padel is an exciting, social, and effective way to stay active. If you are strengthening the right muscles, using proper technique, and listening to your body, you can enjoy pain-free matches for years to come!
 

If you’re experiencing any discomfort or want specific stability and strength exercises to get you match-ready, a physiotherapist at Free Motion Physiotherapy can help with personalized exercises and treatment.

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