INJURY PREVENTION AND REHAB

Injuries in Padel: What Do You Need to Know

Padel is a popular and rapidly growing sport that combines elements of tennis and squash. Due to the fast and dynamic movements involved, injuries can occur. Below you’ll find everything you need to know about the most common injuries, risk factors, and, most importantly: what you can do to prevent them.

Common Injuries in Padel

Injuries mainly occur to the shoulders, wrists, ankles, and knees. The back and neck can also sometimes be affected. Based on recent studies, these are the most common injuries:

Shoulder injuries (20–30%)
Caused by overuse from repeated arm movements, especially when playing overhead shots.
Ankle injuries (15–25%)
Often arise from quick turns or sudden stops.
Wrist and elbow injuries (10–20%)
Due to poor technique or excessive strain, such as tennis elbow.
Knee injuries (10–20%)
Frequent twisting and turning puts extra strain on the knees.

Risk Factors

Injuries do not occur without reason. These are the main risk factors:

Technique: Poor stroke technique increases the risk of injury, especially to the shoulder, wrist, and ankle.
Intensity and frequency: Playing more than three times a week increases the risk of overuse injuries.
Insufficient warm-up: Not warming up properly can lead to muscle tension and injuries.

How Can You Prevent Injuries

Fortunately, there’s a lot you can do to prevent injuries. This can be divided into several aspects. The first, physical fitness and strength training, is addressed in our 12-week programme. Additionally, there are three more aspects to keep in mind, two of which are incorporated in this injury prevention programme.

Physical fitness and strength training
Train your core, legs, and shoulders for better stability and reduced strain on your joints. Specific exercises for ankles and knees help prevent injuries from twisting movements.
Flexibility and mobility
Do a dynamic warm-up, such as shoulder rotations, light squats, and hamstring stretches. Shoulder mobility exercises reduce the risk of shoulder injuries.
Balance and stability
Proprioceptive training (balance exercises) and stability exercises strengthen ankles and knees. Core stability and shoulder-strengthening exercises help prevent shoulder injuries.
Technical improvement
Work on proper stroke position and movement patterns. Avoid using excessive force when hitting the ball to prevent wrist and elbow problems. This aspect is specifically trained on the court.

What If You Do Get Injured

If you do happen to sustain an injury during training or competition, this programme also provides some basic information about the first steps towards recovery. If your injury is not listed or if you are unsure what to do, please contact us or consult your GP for advice.

Summary

Padel is fun and challenging, but it requires attention to injury prevention. With good technique, sufficient strength and flexibility, and a proper warm-up, you can significantly reduce the risk of injury. This way, you stay fit and can get the most out of the game!

If you would like to know more or have questions about specific exercises, please feel free to get in touch for an online consultation.

The programs below are available to members only. Available from 2/1/2026