Padel Injuries: Elbow, Shoulder, Knee and Ankle Guide

Padel injuries most often show up in the elbow, shoulder, knee and ankle, because the sport asks those joints to handle repeated swings, overhead shots, sudden stops and constant side-to-side movement. The simplest way to reduce risk is to tidy up four things: a relaxed grip, smart shot selection, footwork that gets you behind the ball, and a basic strength habit. The rest of this post explains each joint and what to change.

One honest limit first. Padel is a newer sport, and good injury data is limited. This advice is based on how the sport loads the body (lateral movement, sudden stops, repeated swings and overhead shots), not on injury statistics. Treat it as sensible general guidance, not a prediction of what will happen to you.

Padel is generally described as a racket sport played in doubles on an enclosed court where the ball can be played off the walls, using a solid, stringless racket.

Padel injuries by joint: what loads the body

Padel injuries follow the loading pattern of each joint, so it helps to look at them one at a time. The table gives a first look, and the sections below explain what to change.

Padel elbow pain

Padel elbow pain is usually a load problem at the forearm tendons, where repeated gripping and off-center hits stack up over time. A tight grip and late contact can add stress. Pain on the outside of the elbow often points to the group of muscles that extends the wrist, and pain on the inside to the group that flexes it. Our comparison of tennis elbow vs golfer's elbow explains the difference.

What to change:

• Grip the racket firmly enough to control it, not as hard as you can. Think of squeezing a tube of toothpaste until it just starts to move.
• Meet the ball in front of your body. Late contact makes the forearm work harder.
• Add forearm strength: wrist extension and flexion with a light weight, 3 sets of 10 to 12 reps, 2 days a week.

Early sign: a dull ache a few hours after play, or tenderness when you lift a coffee cup. If it lasts more than a couple of weeks or interrupts sleep, get it assessed.

Padel shoulder pain

Padel shoulder pain is often linked to overhead shots such as the smash, the bandeja and the vibora, since each one repeats a loaded arm raise. For background, see rotator cuff pain vs impingement.

What to change:

• Choose shots honestly. If you are tired or off balance, a controlled lob or bandeja is easier on the shoulder than another flat smash.
• Turn your trunk into the shot. If your whole upper body rotates, the arm does not have to do all the work.
• Build upper back strength with rows and band pull-aparts, 3 sets of 10 to 12 reps, twice a week.

Early sign: a pinch when you raise your arm, or an ache that shows up the next morning. Pain that wakes you at night or comes with a weak arm deserves a prompt evaluation.

Padel knee pain

Padel knee pain tends to appear when stops and pivots happen on a tired leg, because the knee absorbs deceleration and twisting. Our guide to knee pain when squatting covers the kneecap in more detail.

What to change:

• Slow down on the last step before you stop. A small split step helps you absorb force instead of locking out.
• Keep the knee pointing roughly in line with your toes when you lunge or push off.
• Strengthen the thighs and hips: split squats, step-ups and side-lying hip work, 3 sets of 8 to 10 reps twice a week.

Early sign: aching around or behind the kneecap going downstairs or after sitting. A knee that locks, gives way or swells needs a prompt look from a clinician.

Padel ankle sprain

A padel ankle sprain usually follows a fast lateral cut, a step onto another player's foot, or a misjudged landing after a reach. The ankle can roll when the foot lands on its outer edge while the body is still moving sideways.

What to change:

1. Wear court shoes that fit well with decent lateral support.
2. Practice single-leg balance for 30 seconds per side, progressing to eyes closed or on a folded towel.
3. Strengthen the calf with straight-knee and bent-knee heel raises, 3 sets of 10 to 12.
4. Rehab a sprain properly instead of ignoring it.

Early sign: an ankle that feels unsteady or has rolled more than once. Swelling, an inability to bear weight, or pain over the bone is a reason to get evaluated promptly.

What to change on court

Footwork and shot selection often matter more than any single exercise, because they decide how much load reaches each joint. A short checklist:

• Get behind the ball. Chasing it with an outstretched arm loads the shoulder and elbow.
• Keep your weight over your base on stops so the knees do not take all the deceleration.
• Think of footwork the same way you would in other racquet sports. Our post on racquet sport footwork and injury prevention breaks down the patterns that transfer.

For a concrete routine, see our padel warm-up and strength plan.

When to get evaluated

Get a prompt evaluation for sharp or worsening pain, pain at night, swelling, numbness or tingling, or inability to bear weight. Stop and seek urgent help for chest pain, fainting or confusion during exercise. Mild soreness that fades within a day or two is common after new activity. Pain that changes how you play or lasts longer than that is worth looking at.

Frequently asked questions

Is padel harder on the body than other racket sports?

We cannot say from the available evidence, because padel injury data is limited. What we can say is that it combines repeated swings, overhead shots, sudden stops and lateral movement, which load the joints discussed here.

Should I stop playing if my elbow or shoulder hurts?

Not always. Mild discomfort that settles quickly can often be managed by playing less, loosening your grip and avoiding the shots that hurt most. If pain is sharp, builds during play, or lingers into the next day, take a break and get it checked.

How often should I do strength work for padel?

Twice a week is a reasonable starting point for most recreational players, with at least a day between sessions. Keep sets and weights moderate, and build slowly. A coach or physical therapist can tailor it to your history.

Book an evaluation

If padel is leaving you sore in the same place every week, we can look at how you move and what your joints are doing. You can book a physical therapy evaluation or a performance training session at our South Miami or Wynwood location.