How do I prevent injuries playing padel?

Padel is a lower-injury sport than tennis — the underhand serve removes significant shoulder load and the smaller court reduces the high-speed running that strains knees and ankles. But padel is not injury-free. The repetitive lateral movements, explosive starts, and racket load on the forearm create a specific injury profile that every regular player should understand. **The Most Common Padel Injuries** **Tennis Elbow (Lateral Epicondylitis)**: The number-one overuse injury in padel. The lateral epicondyle is the bony point on the outside of the elbow, and lateral epicondylitis is inflammation of the tendons that attach there. In padel, it is typically caused by repetitive forehand volleys, the vibora shot, and the smash — all of which load the forearm extensors. Players over 35 are significantly more susceptible, particularly those who have recently increased their playing frequency or switched to a stiffer racket. Early symptoms are a dull ache on the outside of the elbow that worsens with gripping or wrist extension. If caught early (before the pain becomes constant), most cases resolve with rest, eccentric strengthening exercises, and technique adjustment. A racket that is too heavy or too stiff is frequently a contributing factor. **Calf Strains and Muscle Tears**: Padel's rapid lateral and explosive forward movements place continuous demand on the calf complex. Fibrillar ruptures of the gastrocnemius or soleus — commonly called a calf strain or, in more severe cases, a calf tear — are among the most common acute injuries in recreational padel. The risk increases with age, inadequate warm-up, and playing in cold environments. A sudden sharp pain in the back of the lower leg during a sprint or push-off is the classic presentation. **Shoulder Impingement**: Overhead shots — the flat smash and the vibora in particular — require significant shoulder rotation. Shoulder impingement occurs when the tendons of the rotator cuff become compressed between the bones of the shoulder during the upward phase of the swing. Players with pre-existing shoulder stiffness or those who play more overhead shots than their shoulder mobility can comfortably accommodate are most at risk. **Ankle Sprains**: The lateral movements in padel require rapid changes of direction on a surface that is generally forgiving (turf or rubber) but can cause ankle rollovers, particularly when moving backwards toward the glass. Ankle sprains are the most common acute injury across racket sports, and padel is no exception. **Knee Pain**: Patellar tendinopathy (knee pain below the kneecap) is seen in players who play high volumes on hard courts or who have poor quadriceps and hip flexibility. It tends to develop gradually rather than as an acute event. **The Warm-Up That Actually Matters** A proper padel warm-up takes 8–10 minutes and is active, not passive. Static stretching before exercise has not been shown to prevent injury and may reduce explosive performance; the warm-up protocol should be dynamic. **Minutes 1–3: General cardiovascular activation.** Light jog around the court, forward and backward. This raises core temperature and increases blood flow to working muscles. Add lateral shuffles and a few grapevine steps to begin loading the movements you will use during play. **Minutes 3–6: Dynamic lower body mobility.** Walking lunges (8–10 per leg), leg swings forward and lateral (10 per direction), hip circles, and bodyweight calf raises. These prepare the ankle, knee, and hip joints through their working range. **Minutes 6–8: Upper body and shoulder activation.** Arm circles (forward and backward), shoulder cross-body stretches, resistance band external rotations if available, and light wrist circles. The goal is to mobilise the shoulder and begin loading the rotator cuff before high-intensity shots. **Minutes 8–10: Racket-specific activation.** Begin with slow, deliberate groundstrokes — not at full pace. Progress to volleys and then a few gentle overhead motions before your first full swing. This is the transition from warm-up to play. **Equipment Choices for Injury Prevention** Racket selection is the most impactful equipment decision for injury prevention. Heavier, stiffer rackets transmit more vibration to the forearm and elbow. Players over 35, those with existing elbow issues, or those returning from a break should prioritise softer EVA foam cores over harder rubber or fibreglass cores. A racket in the 355–370g range is typically the right balance of control and arm comfort for regular recreational players. Overgrip condition matters more than most players appreciate. Worn overgrip increases the grip force required to maintain racket control — which loads the forearm extensors and elevates tennis elbow risk. Replace overgrip every 3–5 hours of actual play, not by calendar. A fresh overgrip feels noticeably more cushioned and tacky compared to a worn one. Shoes with adequate lateral support and cushioning reduce ankle sprain risk and knee load. Dedicated padel shoes (with herringbone soles for turf) are meaningfully better than general court shoes for the lateral movement demands. **Footwork Drills for Ankle and Knee Protection** Regular footwork drills that mimic padel's movement patterns build the proprioceptive awareness that prevents ankle rollovers and knee overload. Side-to-side shuffle drills, cone drills, and backward movement practice (essential for glass play) are the most relevant. Single-leg balance work and single-leg squats build the ankle and knee stability that protects against acute sprains. **Shoulder Mobility for Overhead Shots** If you play smashes or viboras regularly, a brief shoulder mobility routine three times per week reduces impingement risk materially. Key exercises: sleeper stretch (lying on the side, rotating the arm internally against resistance), cross-body shoulder stretch, band external rotations, and thoracic spine mobilisation. Five minutes before a session or as part of a morning routine is sufficient. **Managing First Signs of Strain** The most common reason padel injuries become chronic is players ignoring early warning signs and continuing to train through pain. The R-I-C-E protocol (Rest, Ice, Compression, Elevation) applies to most acute soft tissue injuries in the first 24–48 hours. For overuse injuries like tennis elbow, the key is load reduction — playing less, or removing the specific movement that causes pain, while maintaining conditioning through other means. A rule of thumb: pain that is present during and immediately after play but resolves within 24 hours suggests you can continue with modifications. Pain that is present at rest, does not resolve overnight, or is trending worse over consecutive sessions is a signal to see a physiotherapist. **When to See a Physiotherapist** Any ankle sprain that results in significant swelling and difficulty bearing weight should be assessed by a physiotherapist or sports medicine doctor — not self-managed. Calf pain that presents as a sudden sharp snap during play is a potential muscle tear and requires imaging. Shoulder pain that limits your overhead range of motion, or elbow pain that has persisted for more than three weeks despite load reduction, warrants professional assessment. Trying to train around a structural injury without diagnosis typically extends the recovery timeline significantly.