The Padel He has been filling tracks in Spain for years. It is an agile, social and very accessible sport: it is practiced by those who start with a comfortable racket to demanding amateurs, who take care of their shovel Padel and his equipment with a Level very high detail.
This popularity also has its B side: consultations for discomfort and discomfort have increased. injuries of Padel. In consultation, with more than a decade seeing players of different levels, clear patterns are repeated: shoulder pain and elbow pain, recurrent ankle discomfort, knee overloads, lumbar tension and muscle injuries that force you to stop.
The key is not to play less, but to play with judgment: identify which gestures punish the most, adjust the load of games and training and not fail in the basics (warming up, strength and Material). With that approach, it is much easier prevent injuries in the Padel and maintain stable performance, week after week.
Is he Padel a harmful sport? Real risks
A common idea is to think that, since the court is small and you play in pairs, the effort is low. The problem is that this leads to entering the court without warming up, with little base strength and without respecting recovery.
The Padel It mixes explosive starts, hard braking, lateral movements, turns, jumps and constant knee bending. Added to this is the repetitive gesture of serving, layups, vipers and shots over the head, which loads shoulder and elbow when the technique and dosage do not match.
With games lasting one or two hours, the demands accumulate if strength, mobility and rest are lacking. Well done, the Padel It is very healthy; poorly planned, increases the risk of tendinopathies, muscle overloads and joint problems, especially when sessions are chained together without real progression or recovery.
It also influences Material: in a shovel that is too rigid or heavy for your Level, some Padel Shoes with little cushioning or support or always playing at high intensity on fast surfaces, without prior preparation, increase the risk of persistent discomfort.
Higher risk movements in the Padel
In most matches the same scenarios are repeated: quick exit towards the Red, backwards to defend a lob, lateral changes to reach the wall and blows with the extended arm in forced positions.
A Level joint and muscular, the gestures that generate the most load are:
- Repeated starts and stops, which punish the knees, ankles and the posterior chain (calfs and hamstrings).
- Lateral changes of direction, with knee torsion and high demand on the hip.
- lumbar flexionextension in low defenses, lobs and shots, with high demands on the core.
- Overhead hit, which requires shoulder stability and Control scapular
If the body is not prepared, the repetition of these gestures favors the appearance of pain, loss of Control of movement and compensations that increase the risk of injury.
A basic plan strength, mobility and proprioception It is as important as choosing your right Material protection and sports medicine so that the accumulated impact of the week is acceptable.
injuries of Padel most frequently consulted
In consultation the same things are repeated typical injuries of Padel. Many begin as a mild discomfort that lasts over time until it limits gambling.
Among the most common we find:
- shoulder pain (irritation of the rotator cuff, bursitis or overuse due to spikes and accumulated trays).
- elbow pain (epicondylitis), related to repeated strikes, grip and technique.
- Wrist and forearm discomfort due to off-center hits, inadequate grip or lack of specific strength.
- Fibrillary rupture in the calf or hamstrings (stone sign), typical in starting and braking.
- ankle sprain due to twists in changes of direction and forced support.
- Low back pain by repeated flexions, rotations and extensions without a core to support the gesture.
- Achilles tendinopathy (Achilles tendon) when jumping, moving and loading are chained together without progression or rest.
Each injury has its own approach, but the message is common: if the pain lasts several days, returns with each game or forces you to change your behavior, it is not advisable to normalize it or cover it with anti-inflammatories without an evaluation. Professional.
Many times, small adjustments in technique, load, and equipment—for example, checking grip, Grip and use Racket Protectors shovel and Padel Accessories grip adequate—reduce, Shape clear, irritation of tendons and joints.
If you want to go deeper into prevention and warming, you can complement this reading with a specific guide such as This guide on how to avoid injuries in the Padel, where simple routines are proposed before and after your games.
A multidisciplinary approach to take care of your health on the track
The Padel It is demanding, even in amateur categories. For this reason, coordinated work between a trainer, physical trainer, physiotherapist, podiatrist and doctor is increasingly common.
The coach corrects gestures that punish joints; The physical trainer develops strength and mobility according to age and Level; the physiotherapist treats overloads and guides recovery; The podiatrist assesses the footprint and decides if insoles are needed; the doctor coordinates the diagnosis, tests when appropriate, and return-to-track times.
For the amateur player there is an important nuance: life off the court also adds to the burden. Professions with repetitive gestures or physical work (warehouse, hospitality, chain or manual trades) increase tension in the wrist, elbow and shoulder and can favor the appearance of injuries by adding the effort of the Padel.
Adjust the volume of matches, choose the surface well and take care of the equipment - from the racket to some Socks techniques that improve foot support— Shape part of an overall strategy to reduce the risk of injury.
injury prevention, Material and physical performance
Good physical condition not only reduces the risk of injury: it also improves performance. Arrive early, brake hard Control, Repeating efforts with more stability and recovering better the next day makes clear differences.
A Level Practically, a basic prevention plan should include:
- Strength work 2–3 days per week, focusing on core, glutes, legs and stabilizing muscles of the shoulder.
- Warm-up specific before playing: joint mobility, activation and first progressive blows.
- Load progression: increase matches and training Shape gradual.
- Return to calm: lower heart rate, stretch gently and facilitate recovery.
- Rest real between sessions, especially if there is repeated pain or sustained fatigue.
- Use of Padel Accessories of Padel (wristbands, bandages, supports), when indicated by a Professional.
Talking about the Material, It is convenient that shovel and Padel Shoes are aligned with your Level. Choose a racket with adequate weight and feel, and Padel Shoes specifics, usually has more impact on joint health than being late with treatments. That is why it makes sense to compare within a extensive collection of Padel Rackets of Padel and advise you with specialists.
Size is also important: ill-fitting shoes increase instability and the risk of sprains. Resources like the Size Guide of PadelPROShop They help refine the choice.
How can I prevent injuries if I am starting to play Padel?
If you are just starting out, the most important thing is not to increase the load all at once. Going from not playing to chaining several weekly games in a few days is one of the most common causes of initial discomfort. It is preferable to progress, alternate track with active rest and work on basic strength from the beginning.
A few classes with a trainer also help a lot. Hitting with the arm too stretched, poor grip or forcing the backhand are common mistakes at the beginning that burden the elbow and shoulder.
In Material, Start with a comfortable and manageable shovel, go for Padel Shoes that support the ankle well and, if you are coming back from injuries or tend to overload yourself, check the section on Protection & Sports Medicine to choose wisely.
When should I go to the doctor for a head injury? Padel?
Consult when pain prevents you from playing normally, forces you to change your gesture, visible inflammation appears, you notice loss of strength or a feeling of instability in a joint. Also if, despite lowering the load, it does not improve in a few days.
Muscle tears, strong direct trauma, ankle sprains with a lot of inflammation and any lower back pain accompanied by tingling in the leg or foot are clear reasons to evaluate the situation, request tests if necessary and schedule an orderly recovery.
Good follow-up helps you return safely and, above all, with specific guidelines to avoid relapses.
Play more Padel and get injured less
Playing more is not a question of living with pain. It's a matter of building a body that tolerates the load. Know the risky actions, respect the recovery, work on strength and mobility and choose a Material consistent with your Level It is usually the turning point.
If, in addition, you rely on an approach Professional and make smart choices about your gear—for example, with specialty stores like PadelPROShop— you will have more options to maintain continuity: train, compete and enjoy without discomfort affecting your week.
This content offers general recommendations. In the event of any symptom or injury, a personalized health assessment is prudent to establish diagnosis and treatment.
Dr. Francisco J. García Ruiz – Specialist in Occupational Medicine and Sports Injuries. More than 10 years of experience in addressing injuries in football players. Padel on national and international circuits.
