Padel is one of the gentler racket sports. The court is small, the ball is soft and rallies rarely involve full-blooded sprints. That said, anyone who plays two or three times a week will eventually pick up a niggle, and a few complaints come up again and again. Knowing what they are, and how to head them off, keeps you on court rather than on the sofa with a bag of frozen peas.
Padel elbow
The most talked about issue is padel elbow, which is really the same thing as tennis elbow. You feel it on the outside of the elbow, often after a session with lots of hard flat hits or a fresh string of mishits. It usually comes from three things: gripping the racket too tightly, using a bat that is too heavy or too head-heavy for you, and repeating the same jarring contact over and over.
The fixes are simple. Loosen your grip so you are not strangling the handle between shots. Check that your racket suits your strength and level, since a lighter, more balanced frame asks far less of the arm. If you are unsure whether your current bat is helping or hurting, our racket guides walk through weight and balance in plain terms. Warming the forearm before you play and doing a few slow wrist curls afterwards also makes a real difference.
Shoulder and wrist
The shoulder takes a pounding from overheads, especially the smash and the bandeja. If you play a lot of attacking padel and your shoulder starts to ache, it is worth easing off the flat smashes for a week and leaning on softer overheads instead. Gentle rotator cuff work, the sort a physio or a quick online routine will show you, keeps the joint happy over a season.
The wrist can flare up too, usually from snapping at the ball rather than swinging through it. If you find yourself flicking shots with the wrist, focus on using the shoulder and elbow to generate the shot and letting the wrist stay firm.
Ankles, knees and back
- Ankles. The most common acute injury in padel is a rolled ankle, usually from a sudden change of direction or landing awkwardly after a smash. Proper court shoes with good lateral grip help a lot, and it is worth reading our footwear guide before you buy a random pair of trainers.
- Knees. The stop-start nature of padel loads the knees. Keeping your legs strong with basic squats and lunges away from the court pays off.
- Lower back. Reaching up for overheads and bending for low volleys asks a lot of the back. A proper warm up that includes some gentle rotation goes a long way.
The simplest prevention of all
Most padel injuries are overuse issues, not freak accidents, which means the biggest lever you have is a proper warm up. Five minutes of easy movement, some arm swings and a few gentle rallies before you go full pelt will prevent more problems than any gadget. Building up your playing frequency gradually, rather than going from nothing to five sessions a week, is the other big one. If you are brand new and want to build the habit safely, a few sessions with a coach helps you learn a clean technique that protects the joints. Our coaching pages list options around Manchester.
If something hurts for more than a couple of weeks, stop guessing and see a physio. Catching a niggle early almost always means a shorter time out.
FAQ
Is padel bad for your elbow?
Padel is not inherently bad for the elbow, but a tight grip, a heavy racket and lots of hard flat hitting can bring on padel elbow. Loosening your grip, choosing a frame that suits your strength and warming up the forearm prevents most cases.
Do I need special shoes to avoid injury?
Proper padel or court shoes with good sideways grip really do reduce the risk of rolled ankles and slips, which are the most common acute injuries. Running trainers are built for going forwards, not for the quick side to side movement padel demands.
How long should I rest a sore elbow or shoulder?
Give a mild niggle a few days of rest and gentle movement, then ease back in. If pain lasts more than two weeks or gets worse when you play, stop and see a physio rather than trying to push through it.