Padel Injuries: Common Problems & How to Avoid Them

By Gary, founder of RacketRise. Playing padel in the UK and tracking the sport's explosive growth.

Last Updated: March 2026

Quick Summary

• Padel is a low-injury sport — but not injury-free, especially as players increase frequency and intensity
• The most common injuries are tennis elbow, ankle sprains, and knee problems — all largely preventable
• Equipment matters — wrong racket weight and poor shoes cause more injuries than the sport itself
• Warm up properly — 5-10 minutes of dynamic stretching before play significantly reduces injury risk

Padel is one of the safest racket sports you can play. The underarm serve eliminates the overhead shoulder stress that plagues tennis players, the enclosed court limits extreme sprinting, and the doubles format means less ground to cover per player. But "low risk" doesn't mean "no risk" — as the sport grows in the UK and people play more frequently, injuries are becoming more common.

This guide covers the most frequent padel injuries, how to prevent them, when to self-treat, and when to see a professional. This is general information, not medical advice — always consult a healthcare professional for specific injuries.

Quick Answer: The most common padel injuries are tennis elbow (lateral epicondylitis), ankle sprains, and knee pain. Prevention comes down to three things: proper warm-up, correct equipment (especially shoes and racket weight), and not playing through pain. Most minor issues resolve with rest and ice, but persistent pain lasting more than 2 weeks should be assessed by a physiotherapist.

Table of Contents

• Why Padel Injuries Happen
• The Most Common Padel Injuries
• Prevention: Warm-Up & Cool-Down
• Equipment That Prevents Injuries
• When to See a Professional
• Related Articles
• Frequently Asked Questions

Why Padel Injuries Happen

Most padel injuries fall into two categories:

Overuse injuries develop gradually from repetitive movements — hitting thousands of balls with the same arm, pivoting on the same joints, gripping the racket with the same muscles. These are the most common and most preventable.

Acute injuries happen suddenly — twisting an ankle on a direction change, colliding with the glass wall, or straining a muscle reaching for a difficult shot. These are less predictable but proper preparation reduces the risk.

The biggest risk factors for padel injuries are:

1. Playing too much too soon — going from zero to five sessions per week
2. Wrong racket weight — too heavy causes elbow and wrist problems
3. Poor footwear — trainers instead of court shoes cause ankle injuries
4. No warm-up — playing cold muscles increases strain risk by up to 3x
5. Poor technique — especially gripping too tightly and hitting with a stiff arm

The Most Common Padel Injuries

1. Tennis Elbow (Lateral Epicondylitis)

The most common padel injury by far. Pain on the outside of the elbow caused by inflammation of the forearm tendons. Despite the name, it's extremely common in padel.

Causes: Gripping the racket too tightly, using a racket that's too heavy, hitting with a stiff arm rather than a fluid swing, excessive vibration from off-centre hits.

Symptoms: Pain on the outside of the elbow that worsens with gripping, twisting motions (opening jars, turning doorknobs), and forehand/backhand shots.

Prevention:

• Use the correct racket weight — most beginners should use 350-365g, not heavier
• Relax your grip — you should be able to hold a conversation while holding the racket
• Use an overgrip to improve cushioning
• Strengthen forearm muscles with eccentric exercises (wrist curls with slow lowering)
• Take rest days between sessions

Treatment: Rest, ice (15 minutes, several times daily), anti-inflammatory gel, and a tennis elbow strap. If pain persists beyond 2-3 weeks, see a physiotherapist.

2. Ankle Sprains

The most common acute padel injury. The quick lateral movements, sudden stops, and direction changes put enormous stress on ankle ligaments.

Causes: Wearing running shoes instead of court shoes, changing direction on wet artificial grass, fatigue reducing proprioceptive control, stepping on a ball.

Prevention:

• Wear proper court shoes with lateral support — see our padel shoes guide
• Warm up ankles with circles and dynamic stretches
• Strengthen ankles with single-leg balance exercises
• Stay aware of ball positions on court

Treatment: RICE protocol (Rest, Ice, Compression, Elevation) for the first 48-72 hours. Minor sprains resolve in 1-2 weeks. If you can't bear weight, see a doctor to rule out fracture.

3. Knee Pain

Common in players over 35 and those who play on hard surfaces. The constant bending, pivoting, and lunging stresses the knee joint.

Causes: Poor footwear cushioning, playing on hard courts, weak quadriceps and hamstrings, excessive play frequency, existing arthritis aggravated by activity.

Prevention:

• Strengthen quadriceps, hamstrings, and glutes with squats and lunges
• Wear shoes with good cushioning
• Warm up thoroughly before play
• Increase playing frequency gradually

Treatment: Rest, ice after play, strengthening exercises. Persistent knee pain (more than 2 weeks) warrants physiotherapy assessment.

4. Shoulder Pain

Less common than in tennis (thanks to the underarm serve) but still affects padel players, particularly from overhead smashes and bandeja shots.

Causes: Repeated overhead shots (smashes, bandejas), poor warm-up, weak rotator cuff muscles, playing with an existing shoulder issue.

Prevention:

• Warm up shoulders with arm circles and resistance band exercises
• Strengthen the rotator cuff with external rotation exercises
• Don't attempt advanced overhead shots before your technique is ready
• Limit smash attempts in a single session if you feel shoulder fatigue

5. Lower Back Pain

Affects players who play frequently without adequate core strength. The rotational movements in padel put stress on the lumbar spine.

Causes: Weak core muscles, excessive rotation without proper technique, bending incorrectly to reach low balls, prolonged play without breaks.

Prevention:

• Build core strength with planks, dead bugs, and bird dogs
• Learn proper bending technique — bend at the knees, not the waist
• Take short breaks between games in long sessions
• Stretch hip flexors and hamstrings after play

6. Wrist Strain

More common in beginners who haven't developed proper swing mechanics and absorb too much impact through the wrist.

Causes: Hitting late (ball too close to the body), gripping too tightly, wrist-flicking shots instead of arm-swinging, using a racket with a small sweet spot.

Prevention:

• Focus on technique — swing from the shoulder, not the wrist
• Use a racket with a large sweet spot (round shape)
• Ensure the grip size is correct for your hand
• Strengthening exercises: wrist curls and reverse wrist curls

Prevention: Warm-Up & Cool-Down

5-Minute Pre-Padel Warm-Up

Do this every time — no exceptions:

1. Light jogging (1 minute) — around the court or on the spot
2. Arm circles (30 seconds) — small circles building to large, both directions
3. Leg swings (30 seconds each leg) — forward/back and side to side, holding the fence
4. Lunges with rotation (30 seconds) — walking lunges with upper body twist
5. Shadow swings (1 minute) — forehand, backhand, volley movements without a ball
6. Gentle rallying (1 minute) — soft, controlled hits before playing points

Post-Play Cool-Down (3 Minutes)

1. Forearm stretch — extend arm, pull fingers back gently (30 seconds each)
2. Shoulder stretch — cross arm across chest, gentle pull (30 seconds each)
3. Quad stretch — standing, pull heel to glute (30 seconds each)
4. Calf stretch — against the wall or fence (30 seconds each)
5. Hip flexor stretch — kneeling lunge position (30 seconds each)

Equipment That Prevents Injuries

The right gear doesn't just improve your game — it prevents injuries:

Shoes are the single most important piece of injury-prevention equipment. Proper court shoes with lateral support reduce ankle sprain risk dramatically compared to running trainers. See our padel shoes guide for recommendations.

Racket weight matters enormously for elbow and wrist health. Beginners should start with 350-365g and only increase as technique improves. See our racket buying guide for detailed weight recommendations by level.

Grip size affects wrist and elbow strain. A grip that's too small forces you to squeeze harder; too large reduces control and increases fatigue. Most venues can help you find the right size.

Overgrips add cushioning and improve sweat absorption, both of which reduce grip pressure and vibration transmission.

When to See a Professional

Self-treat if:

• Pain is mild and appeared after playing
• It improves with rest within 3-5 days
• It doesn't affect daily activities
• There's no significant swelling or bruising

See a physiotherapist if:

• Pain persists beyond 2 weeks despite rest
• Pain affects daily activities (not just sport)
• You feel instability in a joint
• Pain is severe or sudden during play

Go to A&E if:

• You can't bear weight after an ankle or knee injury
• You heard a "pop" or "snap" during an injury
• There's significant swelling within the first hour
• You suspect a fracture (severe pain, deformity)

Related Articles

• Find Padel & Pickleball Courts Near You
• What Is Padel? Complete UK Beginner's Guide
• Is Padel Good Exercise?
• Best Padel Shoes UK
• Best Padel Rackets: UK Buyer's Guide
• Padel for Kids

Frequently Asked Questions

Is padel a high-injury sport?

No. Padel has one of the lowest injury rates of any racket sport. The underarm serve eliminates shoulder stress, the small court reduces sprinting injuries, and the doubles format means less ground to cover. Most injuries are preventable with proper warm-up, correct equipment, and gradual increases in playing frequency.

What is the most common padel injury?

Tennis elbow (lateral epicondylitis) is the most common padel injury. It's caused by repetitive gripping and hitting, especially with a racket that's too heavy or a grip that's too tight. It's treatable with rest, ice, and forearm strengthening exercises.

Should I play padel with knee pain?

Mild knee discomfort that warms up and disappears during play is generally fine to play through. Pain that worsens during play, causes swelling, or persists for more than a few days should be assessed by a physiotherapist before continuing. Strengthening exercises for quadriceps and hamstrings often resolve mild knee issues.

How can I prevent tennis elbow from padel?

Use the correct racket weight (350-365g for beginners), relax your grip, use an overgrip for cushioning, warm up your forearms before play, and take rest days between sessions. If you feel elbow pain developing, rest immediately — playing through it makes it significantly worse.

Do I need special shoes for padel?

Yes. Proper court shoes with lateral support are the single most effective piece of injury-prevention equipment. Running trainers lack the sideways support needed for padel's constant direction changes and significantly increase ankle sprain risk. Budget £50-£80 for a quality pair — see our shoe guide.