Padel injuries: the common ones and how to avoid them
The most frequent padel injuries affect the elbow, the shoulder, the lower back and the calf or Achilles tendon, and most relate to inadequate warm up, unsuitable equipment and an absence of strength work off the court.
gelisted editorial team · Updated 15 August 2026
The short version
- An effective warm up takes 8 to 12 minutes before playing.
- A racket that is too demanding is a frequent cause of elbow pain.
- Strength work twice a week noticeably reduces risk.
- Pain lasting more than two weeks needs assessment.
Padel is played with short repeated movements, constant changes of direction and a surface that grips. That combination explains exactly where the problems appear.
The four areas
The elbow, from vibration and forearm overload, made worse by hard rackets and unsuitable grips. The shoulder, from repeated bandejas and smashes without the mobility and strength to support them. The lower back, from repeated extension in overhead shots. And the calf or Achilles tendon, from explosive starts towards the net from a standing position.
| Area | Usual cause | Preventive measure |
|---|---|---|
| Elbow | vibration and demanding racket | more forgiving racket, correct grip |
| Shoulder | repeated bandeja and smash | mobility and rotator cuff strength |
| Lower back | extension in overhead shots | core work and technique |
| Calf and Achilles | explosive starts | warm up and eccentric strength |
| Knee | changes of direction | quadriceps and glute strength |
| Wrist | loose wrist on impact | technique and grip |
| Recommended warm up | 8 to 12 minutes |
A warm up that works
Not 2 minutes of knocking up. Eight to twelve minutes in three blocks: joint mobility for ankle, hip and shoulder; activation with progressive movement including lateral steps and short starts; and a building knock up beginning from the back and finishing with volleys and an overhead. That structure removes much of the risk and costs no playing time if you arrive 10 minutes early.
What happens off the court
This is what protects most. Two weekly strength sessions of 30 to 40 minutes covering lower body, core and rotator cuff reduce risk appreciably and improve the game as well. In players who only play and never train strength, the body copes for a while and then starts accumulating problems, usually once they pass 3 matches a week.
Court specific footwear, with an appropriate sole and lateral support, is the other simple measure that prevents turned ankles.
When to stop
Immediately on sharp pain with a snap. Immediately on pain that increases during the match. And on any discomfort persisting beyond 2 weeks, or present from the moment you start playing, assessment is needed rather than continued compensation. Playing through elbow discomfort for 3 months turns a 6 session physiotherapy problem into a 15 session one.
Frequently asked
+Which injuries are most common?
Those affecting the elbow, shoulder, lower back and calf or Achilles tendon.
+How long should I warm up?
Eight to twelve minutes with mobility, activation and a building knock up.
+Why does my elbow hurt?
From vibration and overload, often worsened by a demanding racket or the wrong grip size.
+What prevents injury best?
Two weekly strength sessions of 30 to 40 minutes covering lower body, core and rotator cuff.
+When should I stop playing?
On sharp pain, pain increasing during the match, or discomfort lasting more than two weeks.
Sources
- 1Ministerio de Sanidad, Gobierno de España (August 2026)
- 2Govern de les Illes Balears, Govern de les Illes Balears (August 2026)