Padel Shoulder Pain from Overheads
Also known as: shoulder hurts from bandejas, shoulder pain from smashing padel, padel overhead shoulder pain, sore shoulder from padel smashes, shoulder hurts when I smash padel
Repeated bandejas, víboras and smashes load the shoulder, and a late, arm-only swing adds to that load. Common contributing factors include smashing every lob, poor footwork under the ball, a sudden jump in court time and skipping the warm-up. Stop if it hurts, and see a qualified medical professional for pain that persists.
Padel is full of overheads. A single match can bring many bandejas, víboras and smashes, and smashing every lob adds many more. Each one asks the shoulder to lift and swing the racket above head height. Overuse problems like this tend to build over weeks rather than from one shot.
How you hit matters. Many coaches teach turning sideways early, getting under the ball with your feet and letting the legs and trunk start the swing. A late, arm-only hit makes the shoulder do more of the work. Reaching back for a ball that has drifted behind your head adds strain too. On lobs you cannot attack, a controlled bandeja instead of a full smash also cuts the number of hard swings.
General habits that may help start with a warm-up that includes shoulder mobility and easy overheads. Build court time gradually, especially after a break or a switch from tennis. Add strength work for the shoulder and upper back on days off. A heavy or head-heavy racket adds load on every overhead. Stop if it hurts, and see a qualified medical professional for pain that persists or limits lifting your arm.
Tips by skill level
Hit your first overheads of the day at half pace. Build up only once the shoulder feels loose.
Count your full smashes in a match. If most of them come back, swap some for bandejas and save the full swing for short lobs you can finish.
Example
After a weekend of three long matches, Marco's shoulder aches on every smash. He rests, then returns with a proper warm-up, earlier footwork under the lob and more bandejas in place of full smashes.
Why it matters
Overheads are central to padel, and a sore shoulder can keep you off court. Knowing the common contributing factors helps you build habits that keep the load manageable.
Common mistakes
- Smashing every lob at full power
- Hitting overheads late, with the ball drifting behind the head
- Swinging with the arm alone instead of the legs and trunk
- Playing through shoulder pain instead of stopping
Frequently asked questions
Why does my shoulder hurt from bandejas?
Repeated overheads load the shoulder, and a late, arm-only swing adds to it. Many coaches teach turning early and using your legs and trunk. Stop if it hurts, and see a qualified medical professional if the pain persists.
How do I protect my shoulder when smashing in padel?
Warm up first, get under the ball with your feet and let your body start the swing. Smash only the balls you can attack, and build court time gradually. Stop if it hurts.
Related terms
- Common Padel InjuriesPadel 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.
- 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.
- Moving Back for a Lob in PadelTo move back for a lob in padel, turn sideways first. Then move back with side shuffles or crossover steps while your free arm points at the ball. Get slightly behind the ball and stop before you hit. Many coaches warn against backpedaling while facing the net. It is slower and makes a fall more likely.
- Padel Warm-UpA good padel warm-up starts before you step on court. Begin with light movement to raise your heart rate, then dynamic moves for the shoulders, hips, calves and ankles. On court, rally from the net and the back, then hit a few volleys, lobs, overheads and serves at easy pace. Stop if something hurts.
- Padel Racket WeightMost adult padel rackets weigh about 350 to 380 grams, and junior rackets are lighter. A lighter racket is quicker to move at the net and easier to swing late in a match. A heavier one feels more stable on hard hits and adds pace, but takes more effort to swing. FIP rules set size limits but no weight limit.
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