Most common padel injuries and how to prevent them

Padel is one of the fastest-growing racket sports in Mexico, but its unique combination of explosive movements, sudden turns, and repetitive strokes also generates a specific injury pattern. Understanding these injuries and how to prevent them is the difference between enjoying this sport for years or spending months in rehabilitation.

The five most common padel injuries: data and context

Unlike tennis, where injuries concentrate primarily on the dominant arm, padel distributes stress differently due to glass walls, the smaller court (10x20 meters), and constant lateral movements. Recent studies from clubs in Spain and Argentina show approximately 60% of regular players experience at least one padel-related injury per year.

1. Lateral epicondylitis (tennis elbow)

Paradoxically, the most common injury in padel carries tennis in its name. Epicondylitis affects the extensor tendons of the forearm where they insert into the lateral epicondyle of the elbow. In padel, this injury represents approximately 35% of all sport-related medical consultations.

Why is it so common in padel? The combination of:

• Paddles weighing 360-385 grams (heavier than modern tennis rackets)
• Head-heavy balance increasing torque during swing
• Forehand strokes with topspin using wrist action
• Vibrations transmitted to the arm from glass wall shots
• Extended sessions without proper warm-up

Specific symptoms: Pain on the outer elbow that worsens when gripping the paddle, shaking hands, or lifting objects. Many players initially ignore it thinking it's "normal fatigue," but pain progresses until holding the paddle becomes impossible.

Effective prevention:

2. Shoulder injuries: rotator cuff tendinitis

The second most frequent injury group affects the shoulder complex, representing about 25% of padel injuries. The rotator cuff —composed of four muscles and tendons that stabilize the glenohumeral joint— suffers repeated microtrauma during the smash (overhead) and bandeja (tray shot).

At PADEL VS we've observed that players in Tercera category (1000-1180 ELO) and above, who already execute powerful overheads regularly, are particularly vulnerable. Shot power increases dramatically between Cuarta (850-1000) and Tercera, but many haven't developed the necessary stabilizing musculature.

Injury mechanism: During the smash, the arm goes through an extreme range of motion —abduction greater than 90 degrees, maximum external rotation, followed by violent internal rotation. If the rotator cuff muscles can't control this sequence, tendons rub against the acromion (impingement).

"Most shoulder injuries in padel don't occur from a specific shot, but from accumulation of hundreds of smashes with suboptimal technique over months"

Prevention protocol:

1. Resisted external rotation: Use resistance band, arm against body, elbow at 90°. Rotate forearm outward against resistance. 3 sets of 15 reps, 4 times per week.
2. Scaption with light weight: With 2-3 kg dumbbells, raise arms at 45° from frontal plane to shoulder height. 3 sets of 12.
3. Scapular stabilization: Planks on Swiss ball, wall push-ups with scapular retraction. 2-3 minutes daily.
4. Thoracic mobility: Foam roller on thoracic spine, 5 minutes pre-game. Thoracic stiffness forces compensation in shoulder.
5. Gradual progression: Don't increase smash volume more than 10% weekly. If going from 2 to 4 matches per week, do it over 4-6 weeks.

3. Ankle sprains

Explosive lateral movements, sudden direction changes, and the synthetic grass surface with silica sand (or quartz crystal) create the perfect scenario for sprains. Approximately 15% of padel injuries affect the ankle, with the lateral external ligament (ankle inversion) most commonly compromised.

Padel-specific risk factors:

• Reaching lobs near side glass requires abrupt lateral braking
• Inadequate footwear: many use running shoes instead of padel-specific
• Muscle fatigue in second or third match of the day
• Players in Segunda (1180-1350 ELO) and Primera (1350-1550 ELO) with greater movement aggression

Comprehensive prevention:

Correct footwear: Invest in shoes designed specifically for padel with herringbone pattern, reinforced lateral support, and low drop (4-6mm). Reasonable price: $100-180 USD ($1,800-3,200 MXN aprox). Replace every 300-400 hours of play or when you see visible sole wear.

Proprioceptive training: 10 minutes, 3 times per week:

• Single-leg balance on unstable surface (balance disc, cushion)
• Controlled lateral jumps over line
• Tandem walk (heel-to-toe) with eyes closed
• Single-leg hops with soft landing

Preventive taping: If you have a history of sprains, consider functional taping with athletic tape or semi-rigid ankle brace during important matches. Doesn't limit performance if applied correctly.

4. Muscle injuries: calves and adductors

Muscle ruptures or tears, though less frequent (10% of injuries), are the most debilitating. Calves (gastrocnemius) get injured during explosive accelerations, while adductors suffer during direction changes with wide strides.

The "push to the glass": A characteristic padel movement —accelerating laterally to intercept a drop shot against the glass— generates extreme tension in the medial calf. The violent eccentric contraction (muscle lengthening under load) can cause fiber rupture.

Phased prevention strategy:

Phase 1 - Dynamic warm-up (15 minutes):

• Light jog 3 minutes
• High knees (skipping) 2x20 meters
• Crab-style lateral movements 2x20 meters
• Walking lunges with torso rotation 2x10
• Multidirectional jumps: forward-back, lateral, diagonal
• Progressive light hitting: 20 lobs, 20 volleys, 10 smashes at 50%

Phase 2 - Specific strengthening (gym 2x/week):

• Weighted calf raises: 4 sets of 15
• Nordic hamstring curls: 3 sets of 8 (eccentric)
• Copenhagen plank for adductors: 3 sets of 20 seconds each side
• Bulgarian split squats: 3 sets of 10 per leg

Phase 3 - Active recovery: Foam rolling post-match (calves, quads, glutes) 10 minutes. Gentle static stretches, NOT aggressive: hold 20-30 seconds without bouncing.

5. Low back pain and lumbar issues

Padel demands repeated lumbar spine flexion-extension, especially in:

• Picking balls off the ground between points (many players don't use correct technique)
• Low shots: off-the-wall returns, drop shots below knee height
• Violent rotation in forehand strokes with open stance
• Incorrect ready position (too upright or too flexed)

Players over 40 and those with weak core are more vulnerable. Studies on amateur players show 70% present some degree of paravertebral muscle fatigue after 90 minutes of intense play.

Lumbar protection program:

Technique for picking up balls: NEVER flex spine with straight legs. Always: deep squat, neutral back, pick with one hand while other supports on thigh.

The role of skill level in prevention

At PADEL VS we apply an ELO-based category system that reflects objective skill. Each category has distinct risk profiles:

Quinta category (<850 ELO): Main risk is ankle sprains due to developing coordination and back pain from incorrect ball-pickup technique. Priority: proper footwear, basic warm-up, technique lessons.

Cuarta category (850-1000): Tennis elbow begins due to volume increase without conditioning. Emphasis on correct grip and forearm exercises.

Tercera category (1000-1180): Shoulder injuries appear. Power in smash exists but stabilizing musculature is lacking. Incorporate specific rotator cuff work.

Segunda and Primera (1180-1550): Acute muscle injuries from competitive intensity. 15-minute warm-up MANDATORY. Training periodization.

Open (≥1550): Elite players with overuse risk. Need professional periodization, preventive physiotherapy, and training load monitoring.

Nutrition and supplementation for prevention

While they don't replace proper training, certain nutrients support joint health and muscle recovery:

• Protein: 1.6-2.0 g/kg body weight daily. Distribute across 4-5 meals. Example: 165 lb player needs 120-150g protein/day.
• Omega-3 (EPA/DHA): 2-3 grams daily reduce inflammation. Sources: fatty fish, quality fish oil supplements.
• Hydrolyzed collagen: 10g daily with vitamin C may improve tendon collagen synthesis. Moderate evidence, no adverse effects.
• Vitamin D: Deficiency (<30 ng/mL) correlates with higher muscle injury risk. Supplement 2,000-4,000 IU daily if you live in a city with low sun exposure.
• Hydration: Dehydration of just 2% body weight increases cramp and injury risk. On courts under Cancún/Playa del Carmen sun: minimum 500ml per hour of play.

Recovery: as important as prevention

Padel is addictive —the temptation to play 5-6 times per week is real, especially in our PADEL VS community where we're building Mexico's most active network. But overtraining is the fastest route to chronic injury.

Post-match recovery protocol:

1. First 10 minutes: Light jog, joint mobility. Keep heart rate in gradual descent.
2. 10-20 minutes: Foam rolling large muscle groups (quads, calves, back). Moderate pressure, 1-2 minutes per area.
3. 20-30 minutes: Complete static stretching. Don't force —goal is relaxation, not gaining flexibility.
4. First 2 hours: Meal/shake with 3:1 carbs:protein ratio. Rehydration with electrolytes.
5. Match night: Sleep 7-9 hours. Consider contrast bath (alternating hot-cold) if you played very intensely.

Active rest days: If you play 4+ times weekly, include 1-2 active recovery days: gentle yoga, light swimming, walking. Does NOT mean total inactivity.

When to consult medical professional

Many players delay medical consultation hoping "pain will just go away." This is the main cause of acute injuries becoming chronic.

Red flags - immediate consultation:

• Pain not improving with 48-72 hours of rest
• Visible swelling increasing after 24 hours
• Significant loss of range of motion
• Night pain interrupting sleep
• Sensation of "snap" or "pop" during play, followed by sharp pain
• Inability to bear weight on ankle/knee
• Extensive bruising

Recommended professionals: Sports physical therapist specialized in racket sports > Sports medicine physician > Orthopedist. In order of first consultation for non-traumatic injuries.

"Investing $45-65 USD ($800-1,200 MXN aprox) in an evaluation with a physical therapist at symptom onset can save you $800-1,400 USD ($15,000-25,000 MXN aprox) in prolonged treatments later"

Practical implementation: your action plan

Information without implementation prevents nothing. Here's your concrete roadmap for the next 30 days:

Week 1:

• Evaluate your equipment: paddle with appropriate weight/balance, grip in good condition, padel-specific footwear
• Buy 2-3 basic items: foam roller ($14-22 USD / 250-400 MXN), resistance band ($8-14 USD / 150-250 MXN), balance disc optional ($16-28 USD / 300-500 MXN)
• Record video of your technique in main strokes, analyze with coach or compare to professional tutorials

Week 2-3:

• Implement 15-minute warm-up ALWAYS, no exceptions
• Start strengthening routine: 20 minutes, 3 times per week (Monday-Wednesday-Friday example)
• Focus on your weak areas: recurring elbow pain? → forearm eccentric exercises. Shoulder discomfort? → resisted external rotation.

Week 4:

• Evaluate progress: Less post-match discomfort? Better recovery?
• Adjust training volume if necessary: maybe you're not ready for 5 weekly matches
• Schedule evaluation with physical therapist if you have persistent pain

At PADEL VS we're building a platform where you can find partners of similar level, which also helps in prevention —always playing against much better opponents can force movements beyond your current capacity. When we expand beyond Cancún in 2027, you'll be able to use the system to train progressively.

Conclusion: sustainable padel long-term

The goal isn't to play padel this year, but for the next 20 years. Each prevented injury is weeks, sometimes months, that you maintain your progress instead of regressing. The world's best players aren't those who train most brutally, but those who train most intelligently.

Remember: common padel injuries —tennis elbow, shoulder tendinitis, sprains, muscle tears, back pain— are mostly preventable with combination of correct technique, appropriate physical conditioning, proper equipment, and respect for recovery times.

Invest 15-20% of the time you dedicate to playing in prevention and conditioning. If you play 6 hours weekly, dedicate 1 hour to mobility, strengthening, and recovery. Your body —and your skill level— will thank you.