Padel has a reputation for being an accessible and friendly sport, but don’t be fooled: it’s a demanding discipline for the body. The increasing number of matches, the hardness of the surface, and the repetition of specific movements can quickly lead to injury if you’re not careful.
In 2025, with the increase in the number of amateur players, physiotherapists are seeing more and more injured ‘padel players’. The good news? The majority of these physical issues can be avoided with a little discipline and the right equipment.
Here are the most common injuries and our tips so your only concern remains your next smash.
1. Epicondylitis (The “Padel-Elbow”)
It’s the player’s bogey team. This inflammation of the elbow tendons is often caused by poor technique or unsuitable equipment.
- The cause: Too tight a grip on the racket, a pala that is too heavy or too stiff, or hitting the ball only with wrist strength rather than with the whole arm.
- How to avoid it:
- Choose a racket with a good vibration absorption system.
- Use overgrips to adapt the grip size to your hand.
- Take a lesson to blow out your backhand technique.
2. Ankle Sprain
Sudden changes in direction and footwork on artificial turf are traumatic for the joints.
- The cause: Unsuitable shoes (too much grip or not enough lateral support) or muscle fatigue that reduces alertness.
- How to avoid it:
- Invest in real padel shoes (not running shoes).
- Strengthen your ankles with balance exercises (proprioception).
3. Calf injury (The “whiplash”)
Very common among players over 35, this sudden pain behind the leg feels like having been hit by a racket.
- The cause: An explosive forward start without prior warm-up, on poorly hydrated muscles.
- How to avoid it:
- A 10-minute dynamic warm-up is non-negotiable.
- Stretch your posterior chains regularly, but never when cold just before an intense match.
4. Lower Back Pain
The back is put to the test by repeated twists and extensions during smashes and bandejas.
- The cause: A lack of core strength or poor leg flexion which forces compensation with the back.
- How to avoid it:
- Work on your “core” (abdominals and lower back) off the court.
- Remember to bend your knees well on low balls instead of arching your back.
The Prevention “Checklist”
| Action | Why? |
|---|---|
| Hydration | Well-hydrated muscles are more flexible and resilient muscles. |
| Sleep | This is when tissues repair themselves. Fatigue is the primary injury factor. |
| Frequency | Avoid going from 0 to 5 matches per week. Let your body adapt. |
| Equipment | Change your balls as soon as they lose pressure to avoid overexertion. |
The best way to progress in padel is still to be able to play regularly. Listening to your body and knowing when to stop as soon as a suspicious pain appears is the sign of a smart player.
Have you ever had a physical warning that forced you to rest, or are you one of those who never warm up (at your own risk)?
