Padel and Pickleball Injury Prevention: The Complete UK Guide

By Gary, founder of RacketRise. Covering padel and pickleball across the UK.

Last Updated: March 2026

Quick Summary

• Both padel and pickleball are low-injury sports — but as participation surges, injury searches are growing just as fast
• The most common injuries are tennis elbow, ankle sprains, Achilles tendon issues, rotator cuff strain, knee problems, and lower back pain
• Pickleball adds wrist injuries and falls — the quick direction changes on a smaller court catch newcomers off guard
• Most injuries are preventable with a proper warm-up, the right shoes, an arm-friendly racket, and gradual increases in playing frequency
• Find courts near you — use the RacketRise Court Finder to find padel and pickleball courts across the UK

Padel and pickleball are two of the fastest-growing sports in the UK. That's brilliant news for public health — but it also means a lot of newcomers are picking up rackets and paddles for the first time, often without proper preparation. The result? A noticeable uptick in racket sport injuries showing up in physiotherapy clinics and A&E departments across the country.

This guide covers the most common injuries in both sports, why they happen, how to prevent each one, and when it's time to stop Googling and actually see a professional. This is general information, not medical advice — always consult a healthcare professional for specific injuries.

Quick Answer: The most common padel and pickleball injuries are tennis elbow (lateral epicondylitis), ankle sprains, Achilles tendon problems, rotator cuff issues, knee pain, and lower back strain. Pickleball players are also prone to wrist injuries and falls from rapid direction changes. The good news is that nearly all of these are preventable with a 5-10 minute warm-up, proper court shoes, the right racket or paddle weight, and a sensible approach to increasing playing frequency.

Table of Contents

• Why Injuries Are Increasing
• Most Common Padel Injuries
• Most Common Pickleball Injuries
• Prevention Strategies by Injury Type
• The Essential Warm-Up Routine
• Cool-Down: Why It Matters
• Equipment-Related Prevention
• When to See a GP or Physiotherapist
• NHS Resources and Sports Injury Clinics
• Sources & Further Reading
• Related Articles
• Frequently Asked Questions

Why Injuries Are Increasing

Let's be honest — the injury increase isn't because padel and pickleball are dangerous. They're not. They're among the safest racket sports you can play. The increase comes down to three factors:

1. Rapid participation growth. The UK now has hundreds of thousands of players across both sports, many of whom started in the last 12-18 months. More players simply means more injuries in absolute numbers.

2. Many players are new to racket sports entirely. Unlike tennis, where most players grew up with the sport, padel and pickleball attract people from all backgrounds and age groups. That means plenty of players haven't developed the movement patterns, footwork, or muscle conditioning that comes from years of racket sport experience.

3. Inadequate warm-up culture. Watch any padel or pickleball session in the UK and you'll see the same thing — players walk on court, have a quick chat, and start playing at full intensity. The warm-up gets skipped almost universally. This is the single biggest preventable cause of injury in both sports.

The search data backs this up. "Padel injuries" and related terms have seen significant growth in the last year, tracking closely with participation numbers. As more people play, more people get hurt — but it doesn't have to be that way.

Most Common Padel Injuries

For a deep dive specifically on padel injuries, see our dedicated padel injuries guide. Here's the overview:

Tennis Elbow (Lateral Epicondylitis)

The number one padel injury. Pain on the outside of the elbow caused by inflammation of the forearm tendons. It develops gradually from repetitive gripping and hitting, especially if your racket is too heavy or you grip too tightly.

Ankle Sprains

The most common acute padel injury. The constant lateral movement, sudden stops, and direction changes on court put enormous stress on ankle ligaments. Wearing running trainers instead of proper court shoes dramatically increases your risk.

Achilles Tendon Issues

The explosive push-off movements in padel — sprinting forward, pushing back, lateral shuffles — put significant load on the Achilles tendon. This is especially common in players over 35 who play multiple times per week without adequate calf conditioning.

Rotator Cuff Strain

Less common than in tennis (thanks to the underarm serve), but overhead smashes, bandeja shots, and vibora shots still stress the shoulder. Players who attempt advanced overhead shots before building adequate shoulder strength are most at risk.

Knee Injuries

Constant bending, lunging, and pivoting wears on the knee joint. Patellar tendinitis ("jumper's knee") and general knee pain are common, particularly in players over 40 and those playing on harder surfaces.

Lower Back Strain

The rotational demands of padel — forehand drives, backhand volleys, twisting to play off the glass — stress the lumbar spine. Without adequate core strength, the lower back takes the brunt of these forces.

Most Common Pickleball Injuries

Pickleball shares many of the same injuries as padel, but with a few important differences. The smaller court means less running but more rapid direction changes, and the lighter paddle creates different stress patterns.

Tennis Elbow and Golfer's Elbow

Just as common in pickleball as padel. The repetitive dinking and volleying motion, combined with the firm impact of a polymer paddle on a plastic ball, transmits vibration through the forearm. Golfer's elbow (pain on the inside of the elbow) is actually more prevalent in pickleball than padel due to the wrist-heavy dinking technique.

Wrist Injuries

This is where pickleball differs significantly from padel. The dink shot, the flick serve, and the quick volleys at the kitchen line all rely heavily on wrist movement. Wrist sprains and tendinitis are among the most common pickleball-specific injuries, particularly in beginners who use excessive wrist action.

Ankle Sprains and Falls

Here's the big one for pickleball. The quick, short direction changes — especially the rapid lateral movements at the non-volley zone — cause more falls in pickleball than in most other racket sports. This is particularly concerning for older players, who make up a large proportion of UK pickleball participants. Falls from quick direction changes account for a significant number of pickleball-related A&E visits.

Achilles Tendon Problems

Similar to padel, the push-off and stop-start nature of pickleball stresses the Achilles. The risk is heightened because many pickleball players are over 50, and tendon elasticity naturally decreases with age.

Knee Pain

The constant low stance at the kitchen line, combined with quick lunges and pivots, puts sustained stress on the knees. Patellofemoral pain (pain behind the kneecap) is especially common in pickleball players.

Shoulder Strain

Overhead smashes and reaching for lobs stress the rotator cuff. The lighter paddle reduces force compared to a padel racket, but the frequency of overhead shots in pickleball can still cause problems over time.

Prevention Strategies by Injury Type

Tennis Elbow / Golfer's Elbow

• Use the correct racket or paddle weight — lighter is better for beginners
• Relax your grip during play; a death-grip causes more injuries than anything else
• Consider an arm-friendly padel racket designed to reduce vibration
• Strengthen forearms with eccentric wrist curls (3 sets of 15, three times per week)
• Use an overgrip to improve cushioning and reduce vibration

Ankle Sprains

• Wear proper court shoes with lateral support — see our guides for padel shoes and pickleball shoes
• Warm up ankles with circles and dynamic stretches before every session
• Strengthen ankles with single-leg balance exercises (aim for 30 seconds each leg)
• Be aware of your surroundings — stray balls on court are a common cause of rolled ankles

Achilles Tendon

• Calf raises are your best friend — 3 sets of 15 on each leg, daily
• Stretch calves gently after every session (never bounce into the stretch)
• Increase playing frequency gradually — no more than one additional session per week
• If you feel tightness in the Achilles, address it immediately with rest and stretching

Rotator Cuff

• Warm up shoulders with resistance band internal and external rotations
• Strengthen the rotator cuff with face pulls and band pull-aparts
• Limit overhead smash attempts when fatigued — that's when injuries happen
• Build up to advanced shots progressively; don't try the bandeja on day one

Knee Injuries

• Strengthen quadriceps, hamstrings, and glutes with squats, lunges, and leg presses
• Wear shoes with adequate cushioning
• If you have existing knee issues, consider a supportive knee brace during play
• Don't play through knee pain that increases during a session

Lower Back Strain

• Build core strength with planks, dead bugs, and bird dogs
• Learn proper bending technique — bend at the knees to reach low balls
• Stretch hip flexors and hamstrings regularly (tight hips cause back pain)
• Take breaks during long sessions — your core fatigues before you realise it

The Essential Warm-Up Routine

This 5-10 minute routine is designed specifically for racket sports and should be done before every padel or pickleball session. No exceptions — not even "just a social hit."

Minutes 1-2: Get the blood flowing

• Light jogging on the spot or around the court
• High knees for 20 seconds
• Butt kicks for 20 seconds

Minutes 2-4: Dynamic lower body stretches

• Leg swings (forward/back) — 10 each leg, holding the fence for balance
• Leg swings (side to side) — 10 each leg
• Walking lunges with a gentle upper body rotation — 5 each side
• Lateral shuffles — 20 seconds each direction

Minutes 4-6: Upper body mobilisation

• Arm circles — small to large, 15 seconds forward and backward
• Cross-body arm swings — 10 each arm
• Wrist circles — 10 each direction
• Shoulder shrugs — 10 repetitions

Minutes 6-8: Sport-specific movements

• Shadow swings — forehand, backhand, volley movements without a ball
• Split-step practice — 10 repetitions (mimics the ready position)
• Gentle shadow lunges — reaching for imaginary low shots

Minutes 8-10: Gradual intensity

• Gentle rallying with a partner — controlled, soft hits
• Gradually increase pace over the final two minutes

Cool-Down: Why It Matters

Everyone knows they should cool down. Almost nobody does. Here's why you should start:

Cooling down after play helps your muscles transition from intense activity to rest. It reduces delayed-onset muscle soreness (DOMS), helps clear metabolic waste products from your muscles, and gradually lowers your heart rate. More importantly for injury prevention, regular stretching after play maintains the flexibility you need to avoid strains in your next session.

5-minute post-play cool-down:

1. Forearm stretch — extend arm, pull fingers back gently (30 seconds each side)
2. Shoulder stretch — cross arm across chest (30 seconds each side)
3. Quad stretch — standing, pull heel to glute (30 seconds each leg)
4. Calf stretch — lean against the wall or fence (30 seconds each leg)
5. Hip flexor stretch — kneeling lunge position (30 seconds each side)
6. Hamstring stretch — straight leg on a low bench, lean forward gently (30 seconds each)
7. Gentle spinal twist — seated, rotate upper body left and right (20 seconds each)

Three minutes minimum. Five minutes is better. Your future self will thank you.

Equipment-Related Prevention

The right equipment doesn't just improve your game — it actively prevents injuries. Here are the three most important choices:

Proper Court Shoes

This is the single most impactful injury-prevention decision you'll make. Running trainers, gym shoes, and fashion trainers are not designed for the lateral movements in padel and pickleball. They lack the sideways support that prevents ankle sprains and the grip patterns that prevent slipping.

Budget at least £50-£80 for a proper pair. See our guides for padel shoes and pickleball shoes.

Arm-Friendly Rackets and Paddles

If you're prone to elbow or wrist issues, your racket or paddle choice matters enormously. For padel, look for rackets in the 350-365g range with good vibration dampening — our arm-friendly padel rackets guide has specific recommendations. For pickleball, a lighter paddle (around 7.3-7.8 oz) with a polymer core transmits less shock.

Correct Grip Size

A grip that's too small forces you to squeeze harder, increasing strain on the forearm tendons. Too large, and you lose control, leading to off-centre hits that send vibration through your arm. Most pro shops and club coaches can measure your correct grip size in seconds.

When to See a GP or Physiotherapist

Self-manage if:

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

Book a physiotherapist if:

• Pain persists beyond 2 weeks despite rest
• Pain affects daily activities — not just sport
• You feel instability or giving way in a joint
• An injury keeps recurring despite prevention efforts
• You want a personalised exercise programme for rehabilitation

See your GP if:

• You need a referral to a specialist or for imaging (X-ray, MRI)
• You need pain management beyond over-the-counter options
• You're unsure whether it's safe to continue playing with a chronic condition

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, visible deformity)

NHS Resources and Sports Injury Clinics

The NHS provides excellent resources for managing sports injuries. Here are the most useful:

• NHS 111 — call or go online for advice on whether you need to see someone
• NHS website sports injuries page — clear guidance on RICE protocol and when to seek help
• Local NHS physiotherapy — many areas offer self-referral to musculoskeletal (MSK) physiotherapy services, meaning you don't need to see your GP first. Check your local NHS trust's website.
• Private sports physiotherapy — if you want faster access, most UK cities have sports physio clinics with experience in racket sport injuries. Expect to pay £45-£70 per session.
• Sports Medicine clinics — for persistent or complex injuries, specialist clinics like those at BUPA, Nuffield Health, and university-affiliated centres offer comprehensive assessment.

Many padel and pickleball clubs are also beginning to partner with local physiotherapists to offer on-site injury clinics and prevention workshops. It's worth asking at your local venue.

Sources & Further Reading

• NHS — Sprains and Strains
• British Journal of Sports Medicine — Racket Sport Injury Prevalence
• Lawn Tennis Association — Injury Prevention Guidelines
• UK Pickleball Association — Safety Guidelines
• Sport England — Active Lives Survey

Related Articles

• Padel Injuries: Common Problems & How to Avoid Them
• Best Arm-Friendly Padel Rackets
• Best Padel Shoes UK
• Best Pickleball Shoes UK
• Is Padel Good Exercise?
• Find Padel & Pickleball Courts Near You

Frequently Asked Questions

What is the most common injury in padel?

Tennis elbow (lateral epicondylitis) is the most common padel injury. It's caused by repetitive gripping and hitting, particularly when using a racket that's too heavy or gripping too tightly. Prevention focuses on correct racket weight, a relaxed grip, and forearm strengthening exercises. See our padel injuries guide for detailed advice.

What is the most common injury in pickleball?

Tennis elbow and ankle sprains share the top spot in pickleball. However, falls from quick direction changes are the most concerning injury, particularly for older players. Proper court shoes with good lateral support are the single most effective prevention measure.

How can I prevent tennis elbow from racket sports?

Use the correct weight racket or paddle (lighter for beginners), relax your grip during play, use an overgrip for cushioning, warm up your forearms before every session, and strengthen your forearm muscles with eccentric wrist curls. If you feel elbow pain developing, rest immediately — playing through it makes it significantly worse. Consider an arm-friendly padel racket if you're prone to elbow issues.

Should I warm up before padel or pickleball?

Absolutely — this is non-negotiable. A 5-10 minute dynamic warm-up before every session significantly reduces your injury risk. Cold muscles, tendons, and ligaments are far more susceptible to strains and tears. The warm-up doesn't need to be complicated — light jogging, dynamic stretches, arm circles, and shadow swings are enough.

Can I get a physiotherapy referral on the NHS for a sports injury?

In many parts of the UK, you can self-refer to NHS musculoskeletal (MSK) physiotherapy services without seeing your GP first. Check your local NHS trust's website for details. Wait times vary by area, typically 4-8 weeks. If you need faster access, private sports physiotherapy is widely available at £45-£70 per session.

Is pickleball safe for older players?

Yes, pickleball is one of the safest sports for older adults when approached sensibly. The key is proper footwear (to prevent falls), a thorough warm-up, gradual increases in playing frequency, and listening to your body. Many UK leisure centres run specific over-50s sessions with modified intensity. The health benefits — cardiovascular fitness, balance, coordination, and social connection — far outweigh the injury risks for most people.

Disclaimer: This article is for informational purposes only. Consult a medical professional before starting any new exercise program. Individual health conditions vary.