Padel warm-up and injury prevention

Padel looks relaxed from outside, but it is full of short bursts, sudden stops, turns, deep knee bends and hundreds of strokes per match. That is why more people get injured than you might expect, especially those who arrive from work and walk onto the court cold. This guide sums up what the evidence says about padel injuries, gives you a warm-up routine of about ten minutes and lists the habits that do most to prevent them.

This guide is for information only and does not replace an assessment by a doctor or physiotherapist. If you have pain that will not go away, a previous injury or a heart condition, see a professional before playing.

What the evidence says about padel injuries

The most complete systematic review so far, published in 2023 in BMJ Open Sport & Exercise Medicine, pooled eight studies with 2,022 participants. Its main findings:

• About 3 injuries per 1,000 hours of training and 8 per 1,000 matches were recorded.
• Between 40% and 95% of the players studied had had an injury, depending on the study.
• The elbow was the most injured area, followed by the knee, shoulder and lower back.
• The most frequent injuries were to tendons and muscles, meaning mostly overuse rather than impacts.

The authors warn that the literature is still limited, but the pattern is clear: most padel injuries can be addressed with preparation, technique and a well-managed training load.

The most common injuries and where they come from

• Elbow (lateral epicondylitis, "tennis elbow"): pain on the outside of the elbow from overloading the forearm tendons. It is linked to hitting late, with a stiff wrist or with a racket too hard or heavy for your level.
• Knee: padel demands lots of bending and braking. Loading the knee badly in turns, or playing long hours you are not used to, overloads it.
• Shoulder: repeated smashes and bandejas without strength in the muscles that stabilise the shoulder end up irritating it.
• Lower back: trunk rotations and bending for low balls punish it, especially with a weak core.
• Calf and ankle: explosive starts can tear the calf muscle, and a bad step on the sand of artificial grass can sprain an ankle.

Why warming up works

A meta-analysis published in 2014 in the British Journal of Sports Medicine reviewed 25 controlled trials with more than 26,000 participants and found that programmes of strength training, proprioception (balance and movement control) and those combining several types of exercise reduce sports injuries. Stretching on its own, by contrast, showed no clear protective effect.

On stretching before play, a 2011 review in the European Journal of Applied Physiology concluded that dynamic stretching does not harm performance and may improve it, while long static stretching just before playing can take away some strength and explosiveness. The practical takeaway: warm up with light aerobic activity, dynamic mobility and sport-specific movements, and keep long static stretches for afterwards or for another session.

A 10-minute warm-up routine

Do it on or next to the court, before you start rallying. No equipment needed.

1. General activation (2 to 3 minutes)

• Easy jog from side to side of the court.
• Short side shuffles, as if defending off the wall.
• Light high knees and heel flicks.

2. Dynamic mobility (3 minutes)

• Arm circles forwards and backwards, small first, then large.
• Trunk rotations with open arms, without forcing.
• Leg swings forwards and sideways, holding the mesh.
• Wrist circles and opening and closing the hands.
• Ankles: rest on the toes and circle both ways.

3. Strength activation (2 minutes)

• Ten controlled squats.
• Five lunges per leg, rotating the trunk towards the front leg.
• Ten calf raises to wake up the calves.

4. Padel-specific (3 to 5 minutes)

• Easy rally from the back, not trying to win.
• Slow volleys at the net, forehand then backhand.
• A few gentle lobs and bandejas before your first hard smash.
• Some practice serves.

Raise the intensity gradually. Your first full-power smash should not come in the first minute.

Habits that prevent injuries

• Build strength off court. Two short strength sessions a week —legs, core, shoulder and forearm— are what the evidence backs most.
• Increase load gradually. Going from one match a week to five in a week is the classic recipe for overuse.
• Check your racket. If your elbow hurts, a lighter, low-balance racket with a soft core and a grip of the right thickness can help. A coach can also check your technique.
• Wear padel shoes. A herringbone sole grips the sand on artificial grass and protects the ankle when you turn.
• Hydrate. Much of Mexico plays in high heat and humidity. Drink water before, during and after, and avoid the sunniest hours on uncovered courts.
• Protect your eyes. When you are at the net and your partner hits from the back, do not turn round to watch: face the opponents, who are the ones who can send the ball at your face.
• Cool down afterwards. Five minutes of walking and gentle stretching help you wind down.
• Listen to pain. Pain that worsens as you play, does not go away within a few days or wakes you at night is a reason to stop and get checked.

If you get hurt mid-match

Stop playing. Playing through pain turns a niggle into an injury. If there is swelling, deformity, you cannot put weight on your foot or you felt a sharp pull in your calf, seek medical care. For minor knocks and sprains, relative rest and ice wrapped in a towel over the first few days usually help, but diagnosis is always for a professional.