The Most Common Injuries in Padel
Like almost any sport, padel comes with its own typical injuries. But what exactly are the most common injuries in padel?
According to studies, the most frequent padel-related injuries affect the upper and lower limbs. Among these, knee and elbow problems are especially common.
Knee injuries, including patellar tendon tendinopathy, are prevalent among padel players. This is due to the sport’s rapid directional changes and its high-impact nature. Patellar tendinopathy is often linked to intense jumping and abrupt stops
Shoulder issues are also prevalent in padel due to the sport’s demand for repeated overhead shots and long rallies. These movements place significant strain on the shoulder joints and muscles, which can lead to tendon and muscle injuries. Over time, this stress can cause pain and functional decline—but players can effectively prevent such injuries through proper technique, load management, and complementary training such as strength work.
Elbow tendinopathies, including tennis elbow (lateral epicondylalgia) and golfer’s elbow (medial epicondylalgia), result from repetitive stress on the wrist and forearm.
These injuries frequently affect beginners or those returning to the sport after a break. Often the issue is overload on tendons not yet accustomed to the strain, combined with undeveloped stroke technique.
Lastly, low back pain is also a common complaint among padel players. As its causes are numerous and complex, we’ll only provide a surface-level overview in this blog.
No matter the issue, a physiotherapist familiar with the sport’s demands is a valuable ally in both injury prevention and treatment.
How Common Are Injuries in Padel?
As padel’s popularity continues to grow, so too does the number of injuries, as more and more people discover the sport.
A 2016 study reported that padel players experience approximately 2.75 injuries per 1,000 playing hours, what is slightly more than in tennis.
Statistics also show that about one in two players is at risk of injury during a season. This highlights the importance of preventive action, especially before increasing your match volume. Padel is fun and highly engaging, but restraint is key, especially if your body hasn’t faced similar physical demands in a while.
Several factors affect injury risk, including age, playing level, and preparation. Coaching and well-rounded training play a significant role in injury prevention.
All in all, padel is a joyful and effective form of exercise, but being aware of injury risks helps you avoid the most common pitfalls and stay on the court healthy.
Differences in Injuries between Men and Women
There are gender differences in padel-related injury risk, and it’s important to understand the underlying causes.
The 2016 study suggests that women may be more susceptible to certain injuries than men. This could be due to biological differences, training habits, or even reporting bias, as women may be more likely to report injuries.
For example, knee injuries are more common in women, possibly due to biomechanical differences. Padel requires quick, sharp directional changes that may place more stress on female knees. Hormonal factors, which can affect ligament stiffness, have also been identified as possible contributors.
Women’s tendency to use lobs and play at a higher stroke level can also increase the risk of upper limb injuries, due to more extended rallies and higher demands on the shoulders and arms.
These findings can help both men and women take steps to reduce injury risk.
Age and Injury in Padel
Younger players are more prone to ligament injuries, while older players are more likely to suffer muscle strains. Age-related changes such as reduced mobility or muscle imbalances make older players more vulnerable to certain injuries. Previous injuries can also increase the likelihood of re-injury. In addition, older players generally recover more slowly from training loads—something anyone nearing middle age can confirm.
That’s why a knowledgeable physiotherapist can be invaluable in identifying potential risk factors before issues arise.
Typical Injuries in Young Padel Players
Young players are more prone to ligament injuries, partly due to developing movement and motor skills.
The knees, ankles, and wrists are particularly at risk due to padel’s fast-paced cutting and explosive movements. However, younger athletes typically recover more quickly.
For the young athletes, gradual, progressive strength training is recommended to reduce injury risk. A physiotherapist who understands developmental stages can create smart strength programs tailored to youth athletes.
Coaches and parents should recognize how important proper training programs are in preventing injuries during growth spurts. These can include strength training, balance exercises, and learning correct technique, laying the foundation for a safer and more successful athletic path.
Common Injuries in Older Players
Older padel players are more likely to suffer from muscle-related injuries than younger players. With age, tendons and connective tissues tend to stiffen, making muscle tissue more prone to damage. This is especially relevant for those with metabolic conditions like diabetes. Joint pain is also more common due to degenerative changes.
Typical complaints include:
- Muscle strains and tears (especially in thighs and calves)
- Joint pain (often in hips and lower back)
- Chronic pain conditions (e.g., tennis elbow or plantar fasciitis)
Regular mobility training, proper warm-ups, and strength exercises are key to preventing these injuries as we age.
Playing Level and Injury Risk
As playing level increases, injury rates do not necessarily follow. In fact, higher-level players may suffer fewer injuries.
Beginners are more injury-prone due to unrefined technique. More experienced players often benefit from better fitness, coordination, and awareness, which reduces the risk of injuries.
Skilled players typically have better body control and mobility, which also reduces the risk of injuries. They are also more familiar with choosing and using gear appropriately. Professionals or semi-professionals are usually able invest more in their athletic well-being.
To minimize injuries as your playing level improves, it’s important to focus on proper warm-ups, recovery, and preventive exercises. This applies to both recreational and professional players, who should incorporate these routines into their training programs to prevent injuries. In addition, a physiotherapist and coach familiar with the sport can help players better understand the importance of injury prevention in sports.
Most Common Lower Limb Injuries
In padel, one of the most common lower limb injuries is ankle sprains, which are caused by rapid changes in direction and sudden stops. The ligaments surrounding the ankle joint are subjected to significant tensile stress, which can lead to various strains and tears if the supporting muscles are not strong enough or if the body’s proprioception does not react quickly enough to activate the musculature.
Another common lower limb injury is Achilles tendon tendinopathy, which occurs when a player performs repeated jumps and sudden starts. Prevention includes regular and progressive strength training, along with a thorough warm-up to help maintain the flexibility of muscles and tendons. In addition, proper technique and high quality equipment, such as supportive shoes and shock-absorbing flooring, can significantly reduce the risk of lower limb injuries.
Common Knee Injuries
Padel’s dynamic movements demand a lot from the knees—particularly the patella, surrounding muscles and tendons, cartilage, and meniscus.
Knee tendon injuries, such as jumper’s knee, are common regardless of gender but occur more frequently in men. This is due to repeated jumping and changes in direction, which together place significant strain on the knee tendons. These issues can be prevented through a thorough warm-up and strength training that reinforces the muscles supporting the knee. In addition, body control and balance are essential in preventing knee injuries.
Knee injuries can also present as meniscus tears, which are often caused by twisting movements of the knee.
Knee Ligament Injuries in Padel
Padel as a sport predisposes players to knee ligament injuries due to the nature of the game. In particular, injuries to the medial collateral ligament (MCL) and anterior cruciate ligament (ACL) are commonly seen. MCL injuries can occur when the knee collapses inward, such as during sudden changes in direction or landings from jumps. ACL injuries are most often associated with rapid stops or directional changes, where specific knee biomechanics increase the risk. Patellar dislocations are also seen in the sport.
These injuries can be effectively prevented by focusing on proper playing techniques, strengthening the supporting muscles of the knee and the entire lower limb, and maintaining good body control. A physiotherapist with expertise in sports can create individualized training programs designed to prevent knee injuries. Of course, not all injuries can be avoided, and in such cases, a skilled physiotherapist is worth their weight in gold.
Ankle Ligament Injuries in Padel
Ankle ligament injuries are among the most common injuries in padel. Sudden changes of direction and abrupt stops are characteristic of the sport, and these movements place the ankle ligaments under high stress. Ankle sprains can result not only from the intensity of the game but also from insufficient movement control and poor body awareness on the player’s part.
Injury risk can be reduced by improving proprioception and strengthening the muscles that stabilize the ankle. This can be achieved through balance exercises, such as single-leg stands and the use of dynamic balance equipment, which activate and strengthen the supporting muscles around the ankle and enhance the function of the vestibular system. Additionally, a proper warm-up routine that includes mobility and activation exercises can significantly decrease the risk of injuries.
Plantar fasciitis, also known as plantar fasciopathy
Plantar fasciitis is a common condition that can affect the foot health of padel players. It is caused by continuous stress on the plantar fascia, resulting from the sport’s intense jumping and running movements. Plantar fasciitis often presents as pain in the heel or along the longitudinal arch of the foot, which can make both playing and daily activities difficult. Prevention includes regular strengthening and stretching exercises for the foot and ankle muscles. In some cases, insoles may also help alleviate the condition.
Calf Injuries in Padel
Calf injuries are common in padel due to the sport’s explosive nature and intense movements, such as sprints and sudden stops. One of the most common calf injuries is the so-called “tennis leg,” which refers to a tear or muscle strain in the upper part of the calf muscle.
This injury often occurs suddenly, for example during a quick sprint or when landing from a jump, causing the calf muscle to experience intense stretching and load. This can result in sudden pain and functional limitations, which require proper treatment and rehabilitation. If not managed carefully, the issue can develop into a chronic condition..
Another common issue seen in padel is Achilles tendon tendinopathy, which develops due to long-term overloading of the tendon. The Achilles tendon is one of the strongest tendons in the body, but it can still become damaged when repeated rapid movements and stress exceed its capacity. This condition often presents as pain that is triggered by movements involving sudden direction changes or high-impact loading, such as jumping or abrupt stops.
Regular calf strength training and maintaining adequate mobility are crucial for injury prevention, alongside proper load management. It’s important for players to ensure appropriate recovery—such as light aerobic exercise or mobility work—so that tissues have time to recover between more intense padel sessions. These measures help improve the durability of tendons and muscles, reducing the risk of calf injuries caused by playing padel.
Upper Limb Injuries in Padel
In padel, upper limb injuries are particularly common due to the sport’s repetitive strokes and demanding movements. The shoulder and forearm are especially prone to overuse injuries as players aim for powerful shots and forceful smashes, which require full-body coordination and strength.
When it comes to upper limb injuries, it is important to consider thoracic mobility and function, as well as the role of scapular stability. In addition, the core transfers force from the body to the racket through the arm, making it essential to view each stroke as a movement involving the optimal coordination of the entire body.
Elbow Injuries: Tennis and Golfer’s Elbow
Elbow injury, particularly tendinopathy, is one of the most common injuries in padel. This condition results from repetitive strokes and can significantly affect a player’s performance.
This injury is often caused by excessive loading of the forearm. Therefore, it is important for players to pay special attention to strengthening the forearm, using proper technique, and understanding the importance of load management.
Shoulder Injuries in Padel
Shoulder injuries are common in padel due to repeated overhead strokes. These movements place significant stress on the rotator cuff, which can lead to tendinitis, tendinopathy, or tears—often causing pain, stiffness, and limited range of motion. Night pain is typical and can affect sleep and recovery.
Prevention involves strengthening the rotator cuff, improving mobility, and refining technique. A sports physiotherapist can guide you through a well-rounded training and rehab process.
Elbow tendinopathy is often associated with pain, possible swelling, and reduced performance, which can lead to a decline in playing ability. Preventing this injury requires thorough warm-ups, strength training, proper technique, and load management to allow the muscles time to recover and strengthen.
Elbow tendinopathies can often leave a player “on the sidelines,” as the condition tends to be long-lasting and, at times, very painful. In such cases, a skilled physiotherapist can be a tremendous asset. Patience, targeted strength training, and gradual loading are usually key to getting back on the court. Simply resting is rarely enough for an athlete dealing with tendinopathy.
Shoulder Injuries in Padel
Shoulder injuries are common in padel and often result from the sport’s demanding stroke technique and repetitive movements, which place significant stress on the shoulder joint. Since padel involves powerful and precise overhead shots as well as long rallies, it’s understandable that the shoulder is prone to strain and injury.
The most typical shoulder issue in padel is related to the rotator cuff—specifically tendinitis, tendinopathy, or rotator cuff tears. These problems can develop due to long-term overload or sudden trauma. The rotator cuff consists of four muscles that support and stabilize the shoulder joint. These injuries can lead to pain, stiffness, and limited range of motion, all of which negatively affect a player’s performance. Rotator cuff symptoms often include nighttime pain, which can interfere with both daily life and recovery.
Shoulder injuries can be prevented by focusing on proper stroke technique and understanding the biomechanics of the body. Training that specifically targets the stabilizing muscles of the shoulder and strengthens them can significantly reduce the risk of injury. In addition, regular mobility work and proprioceptive training help maintain shoulder stability and mobility.
Treating shoulder issues in padel requires a comprehensive approach. Consulting a physiotherapist with expertise in sports-related injuries is an excellent way to begin the rehabilitation process.
Lower Back Pain in Padel
Lower back pain is a common issue among padel players and can significantly impact both the playing experience and performance. The pain is often caused by excessive strain on various structures of the spine.
Common underlying causes of lower back pain include disc-related issues, facet joint problems, and muscle strains—all of which are frequent contributors to back symptoms.
Sufficient strength and control of the supporting muscles are essential in preventing lower back pain.
Dynamic movements like quick directional changes place stress on the lower back muscles, tissues, and joints, increasing the risk of overuse injuries in padel. Working with a physiotherapist can help identify personalized strategies to support lower back health. Regular physical training focused on strengthening the back, core, and pelvic muscles is an excellent preventive approach.
Most of us know how much a sore lower back can interfere with our hobbies. Moreover, recurring or persistent back pain can disrupt everyday life and work. Don’t let pain hold you back from playing or living your life—reach out to the physiotherapists at Ideal Health!
Warm-Up and Body Maintenance – Padel Requires a Thorough Warm-Up Before Playing
Warming up is an essential part of the sport itself. During the warm-up, body temperature is elevated, joint mobility is improved through dynamic stretches, and the key muscle groups used in padel are activated. The purpose of all this is to reduce the risk of injury.
Body maintenance, especially after a game, is an excellent way to support recovery and reduce muscle stiffness. For one person, this might mean foam rolling, for another, stretching, and for someone else, a short walk after playing. Everyone should find the method that works best for them.
It’s also crucial to understand the most important elements of recovery: rest (sleep), nutrition, and hydration. No amount of mobility work or massage guns can replace these fundamentals.
Injury Prevention in Padel : Physiotherapy and Physio-Coaching Are Great Tools for Players
Physiotherapy and physio-coaching play a central role in supporting the health and performance of padel players—both in injury prevention and rehabilitation. With the help of physiotherapy, injuries can be prevented by ensuring that a player’s mobility, strength levels, and coordination are sufficient to meet the sport’s intense physical demands.
Physio-coaching is a service provided by Ideal Health for athletes, focusing on performance development, injury prevention, and rehabilitation of existing injuries.
If an injury does occur, the support of a physiotherapist specialized in sports is invaluable. Post-injury rehabilitation is essential for returning to the court safely and effectively. A well-structured rehab process shortens recovery time, prevents re-injury, and ensures that the player returns stronger than before.
The physiotherapists at Ideal Health are known for their extensive expertise and experience in managing sports injuries. Your Ideal Health physiotherapist will create an individualized rehabilitation and prevention plan based on the latest scientific research and practical experience.
You can easily and quickly book a physiotherapy appointment through the Ideal Health website.
You’re also always welcome to contact us by email if you have any questions related to physiotherapy or physio-coaching!
