Common Padel Injuries
Also known as: padel injuries, padel injury prevention, how to avoid injury in padel, is padel safe, padel shoulder pain, shoulder hurts after padel, calf strain padel
Padel injuries include overuse problems like elbow and shoulder pain, and acute ones like calf strains, ankle sprains and knocks against the walls. General prevention includes a warm-up, padel shoes, sound technique, a suitable racket and building playing time gradually. Stop if something hurts, and see a qualified medical professional for pain that persists.
Padel mixes quick sprints, lunges, twists and many overheads in a small enclosed court. Overuse problems build up over time. The elbow and shoulder can be affected by repeated volleys and overheads. Acute injuries happen at once. Examples include calf and Achilles strains on sudden starts and ankle sprains on quick changes of direction. Knocks against the glass, the mesh or a partner's racket also happen.
Common contributing factors include skipping the warm-up, a big jump in playing time and a tight grip. Smashing every lob with poor footwork adds load on the shoulder. A racket that doesn't suit you can add strain on the arm. Shoes with the wrong sole for the court surface can cause slips.
Simple habits help. Warm up with light movement, shoulder mobility and easy hitting. Wear padel shoes with a sole that suits your court surface. Learn the bandeja and víbora so you don't have to smash every lob. Build playing time gradually and add strength work on off days. Stop if something hurts, and see a qualified medical professional for pain that persists.
Tips by skill level
Warm up before every session with shoulder circles and a few easy overheads. Build up how long and how often you play over a few weeks.
Track your weekly hours and plan lighter days after tournaments. Strengthen the calves, shoulders and forearms on off days.
Example
A new player plays four hours over a weekend and smashes every lob. By Monday his shoulder aches. He rests, gets it checked, and returns with shorter sessions and more bandejas.
Why it matters
Simple habits can lower the risk of common padel injuries. Staying healthy keeps you on court and improving.
Common mistakes
- Skipping the warm-up before playing points
- Smashing every lob instead of using the bandeja
- Wearing shoes that slip on your court surface
- Playing through pain
Frequently asked questions
What are the most common padel injuries?
They include overuse problems like elbow and shoulder pain, and acute injuries like calf and Achilles strains, ankle sprains and knocks against the walls. See a qualified medical professional for pain that persists.
How can I avoid injuries in padel?
Warm up first, wear padel shoes that suit your court, use a suitable racket and build playing time gradually. Learn the bandeja so you don't smash every lob. Stop if something hurts.
Why does my shoulder hurt after padel?
Repeated overheads load the shoulder, and smashing every lob adds to it. A warm-up, more bandejas and gradual training are general habits that help. If the pain persists, see a qualified medical professional.
Related terms
- Padel ElbowPadel elbow is the name players use for pain on the outside of the elbow, the overuse problem doctors call tennis elbow. In padel it is often linked to a heavy or firm-cored racket, wristy overheads like the víbora and blocking hard volleys with a tight grip. Stop if it hurts, and see a qualified medical professional if the pain persists.
- BandejaA bandeja is a controlled sliced overhead — Spanish for "tray" — hit to maintain net position while placing the ball deep with backspin, prioritizing position preservation over outright winning the point.
- Beginner Mistake: Smashing Every LobSmashing every lob is the beginner habit of hitting every overhead at full power, whatever the situation. It leads to more unforced errors than smashing selectively.
- FootworkFootwork in padel is all the movement that sets you up for your next shot with balance and power. It includes split steps, side steps, sprints, and recovery steps.
- Split StepThe Split Step is a small two-footed hop taken just as the opponent strikes the ball, loading weight onto both feet at the same time so the player can push off right away in any direction.
- Choosing a Padel RacketFor a first padel racket, many coaches suggest a round shape with a low balance and a soft foam core. It is easier to control and more forgiving on off-center hits. Move to a teardrop or diamond shape, or a firmer core, once your strokes are reliable.
Related guides & benchmarks
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