Padel looks gentle. Small court, underarm serve, walls that do half the work. It’s the sport people describe as “easy to pick up,” and they’re right – most people can rally within their first session.
The injury rate tells a different story. A 2023 systematic review in BMJ Open Sport & Exercise Medicine puts it at 3 injuries per 1,000 hours of training and 8 per 1,000 matches. Between 40% and 95% of regular players will experience some form of injury – even the low end means nearly half of everyone playing regularly is going to feel something they weren’t expecting.
This guide covers the injuries UK padel players are most likely to encounter, explains why padel causes each one, and gives you concrete steps to reduce your risk.
Why padel is harder on your body
Three things about padel create injury risk that players don’t anticipate.
The walls change how you move. In tennis, if the ball goes past you, it’s gone. In padel, it bounces off the glass and comes back. You’re constantly adjusting position after you’ve already committed to a direction – twisting, reaching behind you, hitting from positions you’d never choose deliberately. These awkward positions are where injuries happen.
The racket has no strings. A strung racket distributes impact energy across the string bed. A padel racket is a solid surface – foam core between fibreglass or carbon fibre. More vibration transfers directly into your hand, wrist, and forearm. The harder the racket face, the more you absorb.
The court rewards explosive movement. Padel courts are small (10m x 20m), but rallies involve constant short sprints, sudden stops, and rapid direction changes. You’re covering less ground than a tennis player but changing direction far more often.
Tennis elbow: the padel player’s nemesis
The elbow is the most commonly injured site in padel, according to that BMJ review, and lateral epicondylitis – tennis elbow – is the classic padel complaint. If your elbow aches on the outside after playing, especially when gripping or lifting, this is almost certainly what you’re dealing with.
Why padel causes it. The extensor tendons on the outside of your elbow absorb force every time you hit the ball. In padel, three factors amplify this: the solid racket transmits more vibration than a strung one, the backhand volley (a shot you hit constantly at the net) loads those tendons repeatedly, and the walls mean you’re often hitting from compromised positions where your technique breaks down. Bad technique on the backhand – leading with the wrist instead of the shoulder – is the number one accelerant.
Warning signs. Pain on the outer elbow that’s worse when gripping, turning a door handle, or lifting a kettle. It usually starts mild and builds over weeks. Players often notice it the morning after a session, then increasingly during play.
Prevention. Grip size matters enormously. A grip that’s too small forces your forearm muscles to work harder to stabilise the racket. Your grip should fill your hand so there’s a finger-width gap between your fingertips and the base of your thumb. If in doubt, go slightly larger. A softer racket (foam core with some flex) also reduces vibration transmission.
Forearm strengthening exercises – wrist curls, reverse wrist curls, and eccentric loading with a resistance band – build tendon capacity. Five minutes after each session makes a measurable difference over weeks.
Self-treatment. Ice for 15 minutes after playing. An elbow strap (counterforce brace) worn just below the elbow reduces tendon load during play. Eccentric exercises – slowly lowering a light weight with your wrist extended – are the gold standard for tendon rehab. Avoid complete rest if pain is mild; tendons respond better to gradual, controlled loading.
When to see a professional. If pain persists beyond 2–3 weeks despite self-management, or if you can’t grip without significant pain, see a physiotherapist. See the section below on finding a physio in the UK.
Ankle sprains: prevention on the padel court
The second most common padel injury. The lateral ankle sprain – rolling over the outside of your foot – happens during the rapid sideways movements that padel demands constantly.
Why padel causes it. Padel involves more lateral movement per minute than almost any racket sport. You’re shuffling sideways to the net, sprinting to the back wall, then changing direction to track a ball off the glass. Each direction change loads the ankle laterally. On UK outdoor courts, wet artificial turf adds another risk – the surface becomes unpredictable and grip drops sharply.
Warning signs. A sudden “rolling” sensation during a direction change, followed by immediate pain and swelling on the outside of the ankle. Mild sprains allow you to walk with discomfort; moderate sprains make weight-bearing painful.
Prevention. Padel-specific or clay-court tennis shoes with reinforced lateral support and a herringbone tread pattern are essential. Running shoes offer almost no lateral stability. If you play on UK outdoor courts, check the surface before you start – wet turf is a known risk.
Ankle proprioception exercises – standing on one leg with eyes closed, wobble board work, single-leg hops – train the stabilising muscles. These are particularly important if you’ve sprained an ankle before, because a previous sprain is the strongest predictor of a future one.
Self-treatment. Current evidence favours PEACE & LOVE over the old RICE protocol. First 48 hours: Protect, Elevate, Avoid anti-inflammatories (they can slow tissue healing in the acute phase), Compress, Educate yourself on timelines. After 48 hours: Load gradually, stay Optimistic, Vascularise (gentle movement for blood flow), and Exercise (progressive strengthening).
Returning to play. A mild sprain typically needs 1–2 weeks before light hitting, progressing to match play over 3–4 weeks. A moderate sprain may need 4–6 weeks. The test: can you hop on the injured ankle ten times without pain, and do lateral shuffles at match speed? If yes, you’re ready. A lace-up ankle brace provides useful support during the return phase.
Does knee pain mean you should stop playing?
Gradual knee ache that eases once you warm up is usually safe to play through with strengthening exercises. Sharp pain, locking, or swelling that appears within hours needs professional assessment.
Knee pain that develops gradually over weeks is common in padel players, especially those over 35. The most frequent knee complaints are patellar tendinopathy (pain just below the kneecap) and general anterior knee pain from cartilage stress.
Why padel causes it. Every lunge to the net, every push-off from a low position, and every sudden stop loads the patellar tendon and the cartilage behind the kneecap. The compact court means you’re constantly stopping short and changing direction – more decelerating movements per session than most players realise.
Warning signs. A dull ache below the kneecap, worse when lunging, squatting, or going downstairs. Typically better once warmed up, worse the morning after. Meniscus problems feel different – a catching or locking sensation during pivoting, sometimes with swelling over hours.
Prevention. Quadriceps and hamstring strengthening is the most effective prevention – wall sits, step-downs, and Nordic hamstring curls build the muscles that protect the knee joint. Warming up properly (five minutes of jogging, high knees, and lunges before hitting) makes a significant difference, because cold tendons tolerate load poorly.
Self-treatment. Patellar tendinopathy responds well to isometric exercises – holding a wall sit at 45 degrees for 30–45 seconds, repeated five times. This both strengthens the tendon and reduces pain. Ice after playing helps manage inflammation. Avoid kneeling on the affected knee.
When to stop playing. Sharp pain, locking, giving way, or swelling appearing within hours all warrant stopping and seeing a professional. If pain is getting progressively worse session to session, take a break.
Shoulder injuries: the overhead shot risk
Overhead shots – the smash, the bandeja, the víbora – load the rotator cuff and shoulder labrum. The shoulder is among the most commonly injured sites in padel, after the elbow and the knee, according to the BMJ review.
Why padel causes it. The overhead smash in padel is less powerful than a tennis serve but happens far more frequently. A typical match involves dozens of overhead shots, each requiring the shoulder to move through a wide arc under load. The rotator cuff – four small stabilising muscles – fatigues under this repetitive demand. When it tires, the larger muscles compensate, the shoulder joint moves improperly, and impingement begins.
Players with desk jobs are at higher risk. Sitting hunched over a laptop shortens the chest muscles and narrows the space in the shoulder joint. Add fifty overhead shots to that compromised position and the rotator cuff is under strain before you’ve started.
Warning signs. A clicking or catching sensation during overhead shots. Pain in the front or side of the shoulder during or after playing. Night pain – shoulder pain that wakes you up or prevents you from sleeping on that side – is a red flag that suggests more than simple muscle fatigue.
Prevention. Rotator cuff strengthening with resistance bands – external rotation, internal rotation, and scapular retraction exercises – takes five minutes and protects the shoulder effectively. Do these as part of your warm-up, before you start hitting overhead. If you work at a desk, posture correction and regular upper-back strengthening are equally important.
Self-treatment. Reduce overhead shots per session if your shoulder is sore. Ice after playing. Pendulum exercises (leaning forward, letting the arm swing gently in circles) maintain range of motion. Avoid pushing through sharp shoulder pain – shoulder problems escalate quickly if ignored.
When to see a professional. Night pain, inability to raise your arm above shoulder height, or pain persisting beyond two weeks of reduced activity all need assessment. A physiotherapist can distinguish between rotator cuff tendinopathy, impingement, and labral tears – each requiring a different treatment approach.
Lower back pain: rotation and posture
Lower back pain is the background noise of many padel players’ lives – not dramatic enough to stop playing, but always there the next morning.
Why padel causes it. Every forehand, backhand, and serve rotates your spine. The walls add an extra dimension: you’re often rotating while reaching, bending, or moving backwards. This combination of rotation under load and in unstable positions stresses the lumbar spine. Weak core muscles can’t stabilise adequately, and the small muscles of the lower back take the strain.
Warning signs. Stiffness or aching in the lower back after playing, worse the following morning. Pain that radiates into the buttock or leg (sciatica) is more serious and needs assessment. Pain that’s worse with bending forward suggests disc involvement; pain worse with arching back suggests facet joint irritation.
Prevention. Core strengthening is the answer, and it doesn’t require gym equipment. Planks (front and side), dead bugs, and bird-dogs – done consistently three times a week – build the deep stabilising muscles that protect the lower back during rotation. A proper warm-up that includes torso rotation and hip mobility work prepares the spine for what’s coming.
Self-treatment. Gentle movement is better than bed rest. Walking, swimming, or light stretching helps more than lying still. Heat packs on the lower back can ease muscle spasm. Anti-inflammatory gel (applied topically) is useful for acute flare-ups.
When to see a professional. If pain radiates into your leg, if you experience numbness or tingling, if you have difficulty controlling your bladder or bowels (seek emergency care immediately), or if the pain hasn’t improved after three weeks of self-management.
Foot and Achilles: the UK court surface factor
Plantar fasciitis (a stabbing pain under the heel, worst first thing in the morning) and Achilles tendinopathy (pain and stiffness at the back of the ankle, just above the heel) are both common in padel players, and UK court surfaces contribute.
Why padel causes it. Many UK padel courts use artificial turf over a hard base – a surface with less shock absorption than clay. Over a one-hour session involving hundreds of short sprints and stops, the impact load on your feet accumulates. Players who also run or do other impact sports alongside padel are at higher risk, because the tendons never get adequate recovery time.
Warning signs. Plantar fasciitis: sharp heel pain with the first steps out of bed that eases as you walk, then returns after long periods on your feet. Achilles tendinopathy: stiffness and pain at the back of the heel that’s worst in the morning and at the start of exercise, improving as you warm up.
Prevention. Footwear with adequate cushioning and arch support (see our padel shoes guide for specific recommendations). Calf strengthening – heel raises on a step, both bent-knee and straight-knee variations – builds Achilles tendon resilience. Gradually increasing your playing frequency gives tendons time to adapt – jumping from one session to three sessions per week is the fastest way to overload them.
Self-treatment. Rolling a frozen water bottle under your foot for plantar fasciitis. Eccentric heel drops (standing on the edge of a step and slowly lowering your heel below the step level) for Achilles tendinopathy – the evidence for this exercise is strong. Both conditions respond to load management: play less frequently during a flare-up, but don’t stop entirely.
How to prevent padel injuries: five habits
Prevention comes down to five things, and none of them require special equipment or significant time.
1. Warm up before every session. Ten minutes: jogging, high knees, lunges, arm circles, torso rotations, and a few gentle practice shots. Cold tendons and ligaments are significantly more vulnerable. This is the single highest-impact habit on this list.
2. Strengthen the weak links. Forearm extensors for elbows, rotator cuff for shoulders, quads and hamstrings for knees, core for back, calves for Achilles. Fifteen minutes three times a week with a resistance band reduces injury risk across every category.
3. Wear proper court shoes. Padel shoes or clay-court tennis shoes with herringbone soles and lateral reinforcement. Running shoes and gym trainers offer inadequate lateral support. Our padel shoes guide covers what to look for.
4. Get your racket and grip right. A softer racket transmits less vibration than a hard carbon-fibre competition racket. A grip that fills your hand reduces forearm strain. If you’re experiencing elbow pain, reassess your racket first.
5. Increase playing frequency gradually. Going from one session a week to four in a fortnight is the fastest route to tendon problems. Tendons adapt more slowly than muscles – allow 2–3 weeks at each frequency level before adding sessions.
When to see a physio in the UK
Most padel injuries are self-limiting – they’ll resolve with appropriate self-management and sensible load adjustment. But some need professional input.
See a physiotherapist if:
- Pain persists beyond 2–3 weeks despite rest and self-care
- Pain is getting worse session to session
- You experience sudden, severe pain during play
- Swelling, bruising, or visible deformity appears
- You can’t bear weight on a leg or raise your arm properly
- Numbness, tingling, or weakness develops
- Night pain disrupts your sleep
How to access physiotherapy in the UK. You can self-refer to NHS physiotherapy in England – no GP appointment needed. Search “[your area] NHS self-referral physiotherapy” to find the local service. Wait times are typically 4–8 weeks. For faster access, a private sports physio typically charges £40–£60 per session. Ask at your padel club – most can recommend someone local.
What to tell the physio. Mention that you play padel specifically – the lateral shuffling, overhead shots, and wall play. Many UK physios are still unfamiliar with padel’s demands, so helping them understand the sport speeds up diagnosis.
A good sports physio will give you a graded return-to-play programme: reduced intensity, specific exercises, and clear benchmarks for when to increase activity. The goal is always to get you back on court.