Join our WhatsApp Community to stay up-to-date.
Padel is fantastic fun and is generally an incredibly safe sport, with low impact on the body. Whilst injuries are thankfully rare in padel, the physical demands of any sport can sometimes lead to injuries, especially where proper precautions aren’t taken.
The Padel39 team is here to help you stay injury-free and keep you on court, so we wanted to share our thoughts on the most common padel injuries and offer practical tips on how to prevent them.
Before considering specific injury risks, we would generally encourage all padel players to consider these three fundamental principles to help reduce the risk of injury:
Warm-up and cool down: Always begin with a dynamic warm-up to prepare your muscles for activity, and finish with a cool down to aid recovery. It is very easy to ignore post-match stretching, but this is arguably the most important aspect of keeping your muscles injury-free.
Hydration: Stay hydrated to maintain muscle function and prevent cramps. Being just slightly dehydrated can have a significant impact on your physical performance. Remember - you should try to avoid ever feeling thirsty.
Listen to Your Body: If you feel pain or discomfort during play, don’t ignore it. Rest and seek medical advice if necessary.
By being proactive with injury prevention, you can focus on enjoying padel and minimize the risk of sidelining injuries. A combination of proper technique, conditioning, and equipment will go a long way in keeping you on the court and playing your best.
Ankle sprains are one of the most common injuries in padel, generally caused by rapid changes in direction, which can lead to the ankle rolling outward or inward, overstretching or tearing the ligaments.
Strength training: Incorporate exercises that strengthen the muscles around your ankle, such as calf raises and balance drills.
Proper footwear: Invest in good quality shoes that provide adequate support and grip, reducing the likelihood of your ankle twisting. There is a growing choice of padel-specific shoes available - pop into our pro shop to have a look.
Warm-up: Always warm up your lower body thoroughly before playing, focusing on ankle mobility exercises.
Despite its name, tennis elbow is also a risk for padel players due to the repetitive nature of hitting the ball. This injury is characterized by pain and inflammation on the outside of the elbow.
Correct technique: Ensure you’re using the correct grip size and technique when playing. Chat to one of the Padel39 coaches if you find you have any elbow pain. Strengthening exercises: Engage in exercises that strengthen the forearm muscles, such as wrist curls and reverse wrist curls.
Rest and recovery: If you start feeling pain, allow your elbow to rest and recover to prevent the condition from worsening.
The lateral movements and quick pivots in padel can exert strain on the knees, leading to issues such as patellar tendonitis or meniscus tears.
Conditioning: Strengthen the muscles around the knee, particularly the quadriceps and hamstrings, to provide better support during play.
Use knee braces: If you have a history of knee problems, wearing a supportive brace can help stabilize the joint and prevent knee injuries.
Court awareness: Be mindful of your movements on the court and avoid overextending or landing awkwardly.
Injury Overview:
The overhead motions in padel can strain the rotator cuff muscles in the shoulder, leading to pain and reduced range of motion.
Shoulder strengthening: Incorporate shoulder exercises such as external rotations, shoulder presses and rows into your fitness routine.
Gradual warm-up: Gradually warm up your shoulders with dynamic stretches and light hitting before a game.
Proper technique: Focus on using proper technique to minimize strain on the shoulder, and avoid excessive force in your swings.
Injury Overview:
The twisting motions involved in padel can lead to lower back pain, especially if the core muscles are not adequately supporting the spine.
Core strengthening: Engage in regular core strengthening exercises such as planks, bridges, and deadlifts to support your lower back.
Stretching: Incorporate regular stretching of the lower back and hamstrings to maintain flexibility, and prevent stiffness.
Posture awareness: Maintain good posture both on and off the court, avoiding slouching or bending forward excessively.
