Padel injuries: prevention, treatment, and recovery

If you are here, it is probably because you think, like us, that padel is a thrilling sport! But like any racket sport, it is not without risks. Padel injuries are frequent, especially among amateurs who, out of enthusiasm or lack of physical conditioning, may overlook certain essential precautions. 

In this article, we will review the most common injuries, how to prevent them, treat them, and promote optimal recovery.

The most common padel injuries

Although padel is generally considered less traumatic than other sports, certain repetitive and sudden movements can lead to injuries, especially if the player is not properly prepared. Here is an overview of the most common injuries.

Epicondylitis (tennis elbow)

Epicondylitis, commonly known as tennis elbow, is probably the most common injury among padel players. It results from overuse of the forearm muscles and tendons, particularly when hitting the ball powerfully.

- Symptoms : Pain around the elbow that may spread to the forearm and wrist. The pain is usually worse when gripping objects or making repetitive movements.

- Prevention : To avoid this injury, choose a suitable racket with a low balance, strengthen your forearm muscles and avoid gripping the racket handle too tightly.

- Treatment : Rest is crucial, along with specific stretching and strengthening exercises. Applying ice can also help reduce inflammation. In more serious cases, medical intervention may be necessary.

Ankle sprain

Fast sideways movements and sudden changes of direction make ankle sprains very common in padel. An ankle that is not properly warmed up or is tired is more likely to suffer this type of injury.

- Symptoms : Immediate pain, swelling and sometimes an inability to put weight on the foot.

- Prevention : Wearing padel shoes with good ankle support is essential. A targeted joint warm-up and good physical conditioning can also help reduce the risk.

- Treatment : In the event of a sprain, it is important to use the RICE method (Rest, Ice, Compression, Elevation) in the first few hours. Depending on the severity of the sprain, specific rehabilitation may be needed.

Lower back pain

Lower back pain or pain in the lower back is common among padel players, often caused by repeated twisting movements or poor posture during play.

- Symptoms : Pain in the lower back, made worse by movement or prolonged sitting.

- Prevention : Good strengthening of the back and abdominal muscles is essential for preventing lower back pain. Correct posture and appropriate technique on court can also reduce strain on the back.

- Treatment : Rest and gentle stretching exercises are recommended. If the pain persists, it is important to consult a healthcare professional for an accurate diagnosis and appropriate treatment.

Achilles tendinitis

Achilles tendinitis is a common injury among padel players because of the repeated exertion and rapid changes of direction that put strain on the Achilles tendon.

- Symptoms : Pain at the back of the ankle that worsens when running or jumping.

- Prevention : Regular stretching of the calf muscles, a proper padel warm-up and suitable footwear are essential for preventing this injury.

- Treatment : Resting the tendon is essential. Cold therapy, anti-inflammatories and physiotherapy sessions may also be needed to support healing.

How can padel injuries be prevented?

Prevention is key to minimising the risk of injuries in padel. Adopting healthy habits before, during, and after exertion allows you to play longer while protecting your body.

Warm up properly

A thorough warm-up is essential before every padel match, especially when playing padel in winter and cold weather. It helps prepare your muscles and joints for exercise by increasing blood circulation and flexibility.

A few minutes of light cardiovascular exercise like running or skipping rope can be followed by dynamic stretches, particularly for the legs, back, and arms.

Read our more detailed article on stretching for padel if you want to know how to stretch each muscle group.

Strengthen the muscles

To reduce the risk of injury, it is important to strengthen the muscles used most during play, such as the quadriceps, hamstrings, calves, abdominals, shoulders and wrists.

A regular strength training programme, combined with flexibility exercises, not only improves performance but also helps to prevent injuries.

Use suitable equipment

Choosing the right equipment plays a crucial role in preventing injuries. One of the common mistakes when starting padel is using unsuitable equipment, such as shoes designed for another sport. A racket with the right balance, shoes that provide good support and optimum comfort, and accessories such as bandages or overgrips for the wrist can make all the difference.

Above all, do not neglect your shoes! They must offer good cushioning to protect the ankles and knees.

Take care of your body

Listening to your body is essential for preventing injuries. If you feel tired or experience discomfort, it is important to take time to rest and recover. Muscle recovery after exercise, including stretching and proper hydration, plays a crucial role in preventing long-term injuries. The padel clothing you wear for training and matches is important, but remember to cover up when you leave the court too.

Tennis and padel: the same injuries?

We know that both sports share similarities, but are the injury risks the same? Indeed, tennis and padel players are both exposed to tennis elbow, tendinitis, and sprains, but padel still has a few specificities: 

• Padel is played on a smaller court with walls, requiring shorter, more explosive movements. These quick movements increase the risk of injuries to the calves and Achilles tendons.
• Although lower back pain occurs in both sports, torso-twisting movements are more common in padel because of close-range shots and frequently bent positions, which can cause back pain.
• Unlike in tennis, where serving puts particular strain on the shoulder, serving in padel is less demanding, reducing the risk of shoulder injuries.

In conclusion, padel injuries can happen at any time, but by adopting preventive habits and listening to your body, it is possible to minimise the risks. 

A good warm-up, muscle strengthening exercises, suitable equipment, and adequate recovery are the keys to fully enjoying this sport without taking risks! Do not forget that consulting a specialist in case of injury remains the best option for a quick and safe return to the court.