Padel is fast, social, and seriously fun but like any sport that involves quick footwork and repeated movements, it comes with a few physical demands. The good news? Most injuries are entirely preventable with a bit of smart preparation, the right technique, and proper recovery time. The areas most often affected in padel are the shoulders, elbows, and ankles, particularly for beginners or players coming over from other racquet sports. Here’s how to stay strong, mobile, and injury-free on court.
A typical padel match is filled with short, sharp sprints, lateral movement, and quick reactions not to mention plenty of overhead shots like smashes and bandejas. Over time, these can put strain on key joints and muscles. For the upper body, shoulder and elbow issues often stem from repeated use, poor swing mechanics, or gripping the racket too tightly. Rotator cuff strains and “padel elbow” (similar to tennis elbow) are common in players who play hard without warming up or who try to muscle through shots instead of using controlled technique. Lower body injuries, especially ankle sprains, usually happen during sudden directional changes or when wearing the wrong footwear. Uneven footwork or lack of stability can quickly lead to a rolled ankle or stress on the knees.
To protect your upper body, warm up your shoulders and arms before you play. Arm circles, shoulder rolls, and resistance band drills go a long way in preparing your muscles for the demands of the game. On court, focus on using fluid, controlled swings chasing power without proper form is a fast track too overuse injuries. If you're unsure about technique or grip, consider taking a few lessons to lock in the basics. Learning how to swing efficiently and hold your racket correctly will help you avoid repetitive stress on the forearm and shoulder. Post-game, stretch your arms, shoulders, and wrists, and make time for mobility work. Recovery counts too -if you’re playing often, try alternating hard sessions with lighter days to give your body time to adjust.
Most ankle issues come down to one of two things: poor footwear or poor movement habits. Padel requires a lot of lateral (side-to-side) steps and short bursts of movement so your shoes need to be suitable for the task. Wearing padel-specific or tennis court shoes with strong grip and lateral support can significantly reduce your injury risk. Running trainers are built for forward motion and lack the ankle support needed on a court surface and should be avoided. It also helps to build ankle strength through exercises like calf raises and single-leg balance work. Practise proper court movement with small adjustment steps instead of reaching or lunging too far, especially as you fatigue.
It’s tempting to keep playing once you’re hooked on padel but even the most active bodies need rest. Recovery isn’tjust about treating injuries; it’s how you prevent them in the first place. Build in regular rest days, especially after matches or intense coaching sessions. Use ice or compression if you notice soreness or swelling. Stretching, foam rolling, and gentle yoga can help you stay mobile between sessions. Most importantly, listen to your body. Don’t ignore early signs of pain or stiffness - small tweaks are much easier to manage than a full-blown injury that takes you off court.
To reduce your risk of injury and keep enjoying your padel, prioritise:
- A proper warm-up
- Smooth, efficient swing technique and an appropriate racket
- Supportive footwear made for the court
- Balance and mobility training
- Time for rest and recovery
Taking care of your body means you can keep playing consistently, confidently and most importantly, pain-free.
