Padel injuries: what the evidence says and how to reduce risk

Padel injuries are usually not mysterious. The evidence points to a mix of overuse, sharp changes of direction, fatigue, poor preparation and unsuitable load. The elbow is often reported as the most common injury site, with knee, shoulder and lower-back problems also appearing frequently. The best risk reduction plan is warm up properly, build playing volume gradually, use stable footwear, manage grip tension and stop when pain becomes sharp or persistent.

Padel feels social, which can make players underestimate the physical demand. One hour can include repeated lunges, split steps, pivots, overheads, glass-rebound reactions and sudden accelerations.

This guide explains what the research says, what it does not prove yet, and how recreational players can reduce avoidable risk without becoming afraid of the sport.

Updated August 2026. This is general sports information, not medical diagnosis. Seek qualified clinical advice for sharp pain, swelling, instability, chest symptoms, dizziness, neurological symptoms or pain that persists or worsens.

Quick Answer: How Common Are Padel Injuries?

A 2023 systematic review reported padel injury incidence around 3 injuries per 1,000 training hours and 8 injuries per 1,000 matches, with overall prevalence across included studies ranging from 40% to 95%. The elbow was the most common site, followed by the knee, shoulder and lower back.

What the Evidence Actually Says

The most useful evidence is the systematic review published in BMJ Open Sport & Exercise Medicine and indexed on PubMed. It found that injuries are common in padel, but the available studies vary in design, player level and reporting method.

That matters because “injury rate” can mean different things: injuries per match, injuries per training hour, current pain prevalence or injuries over a previous period. Treat exact numbers as directional, not as a personal prediction.

The practical takeaway is stronger: padel has predictable load patterns. Repeated gripping and hitting can irritate the elbow. Sudden changes of direction can stress ankles, knees and calves. Overheads and late contact can load the shoulder. Rotational fatigue can show up in the lower back.

The Most Common Padel Injury Areas

• Elbow: often linked with repeated gripping, late contact and high shot volume.
• Knee: often stressed by pivots, lunges, stops and awkward recoveries.
• Shoulder: often irritated by overheads, rushed technique and poor warm-up.
• Lower back: often affected by repeated rotation, extension and fatigue.
• Ankle and calf: often exposed during sudden changes of direction.

Why Beginners Get Caught Out

Beginners often enter padel through a social booking, not a structured training plan. That means they may go from little racket-sport activity to several intense games in one week.

The body usually tolerates gradual load better than sudden spikes. A player who has not trained side-to-side movement can feel fine for 30 minutes, then lose footwork quality as fatigue arrives.

The injury risk is not just one bad movement. It is often the combination of cold starts, poor shoes, too many matches, hard gripping, late swings and ignoring warning signals.

Pro tip: if you are new, cap intensity before you cap enthusiasm. Leave court wanting more rather than needing a week off.

The Red Flags That Should Stop a Session

Not every ache is an emergency, but some signals should change the plan immediately.

• Sharp or sudden pain: stop rather than testing it repeatedly.
• Swelling or visible bruising: do not keep loading the area.
• Instability: especially around ankle, knee or shoulder.
• Pain that worsens as you play: reduce load and get advice if it persists.
• Dizziness, chest symptoms or neurological symptoms: stop and seek urgent medical help.

The 8-Minute Warm-Up That Transfers to Padel

A useful warm-up does not need to be complicated. It needs to raise temperature, prepare the joints you will use and build intensity before hard rallies.

1. 2 minutes easy movement: walk, jog, side-step and backpedal gently.
2. 2 minutes mobility: calves, ankles, hips, thoracic rotation and shoulders.
3. 2 minutes activation: split steps, controlled lunges, light band pulls or shadow swings.
4. 2 minutes cooperative hitting: slow rallies, volleys and controlled overhead preparation.

Do not use the first competitive rally as your warm-up. That is when the sharpest movements arrive before your body is ready.

How to Reduce Elbow Risk

Elbow pain in racket sports is often linked with repeated gripping and hitting volume. In padel, beginners may squeeze the handle too hard because they are unsure of the rebound, contact point or racket face.

Practical steps:

• Use a fresh overgrip if the handle feels slippery.
• Reduce death-grip tension during warm-up rallies.
• Avoid sudden jumps in match volume.
• Get coaching if pain appears after late or mistimed contact.
• Rest and seek advice if symptoms persist.

How to Reduce Knee, Ankle and Calf Risk

Padel footwork is short and sharp. Running shoes can feel unstable because they are mainly designed for forward movement. Regular players should use court shoes with lateral support and grip suited to the court surface.

Build change-of-direction tolerance gradually. Side steps, controlled lunges and balance work are more relevant than simply running longer distances.

Fatigue matters. When your legs stop controlling deceleration, the next wide ball becomes riskier.

How to Reduce Shoulder and Back Risk

Shoulder and back problems often appear when players hit hard before they are warm, reach late for overheads or keep swinging at full effort while tired.

Warm up shoulder range before overheads. Let the legs and trunk contribute rather than forcing everything through the arm. If your back tightens as fatigue arrives, reduce intensity rather than chasing one more aggressive point.

Kit Choices That Help Risk Management

Equipment does not make injuries impossible, but it can remove avoidable friction. A secure grip reduces squeezing. Stable shoes support side-to-side movement. Comfortable clothing lets you lunge and rotate without restriction.

Browse padel rackets if you need a more controllable setup, add racket overgrips if the handle slips, use padel accessories for balls and court basics, and view padel clothing for breathable kit that does not restrict movement. The wider racquet sports range is useful if you are comparing kit across games.

A Sensible 30-Day Return or Build-Up Plan

If you are new, returning after a break or increasing frequency, use a simple progression.

1. Week 1: one or two lower-intensity sessions, full warm-up, no heroic chasing.
2. Week 2: add controlled points and note any recurring soreness.
3. Week 3: increase intensity only if recovery between sessions feels normal.
4. Week 4: add match play or extra volume, but not both at once.

The key is changing one variable at a time. New racket, new shoes, extra matches and harder opponents in the same week make it difficult to know what caused soreness.

Common Mistakes That Increase Avoidable Risk

• Skipping warm-up because the game is social.
• Playing too many matches too soon after starting.
• Using unstable footwear for lateral movement.
• Squeezing the racket harder when the grip is the real issue.
• Ignoring repeated soreness until it becomes persistent pain.

Sources Worth Checking

The BMJ Open Sport & Exercise Medicine systematic review gives the clearest current overview of incidence, prevalence and common injury sites. The same review is indexed on PubMed. For general exercise safety, use NHS exercise guidance. For sport-specific equipment context, see the LTA padel equipment guide.

Bottom Line

Padel is not uniquely dangerous, but it is more physically demanding than it can look from outside the glass. Treat it as repeated acceleration, rotation and deceleration.

Warm up properly, increase load gradually, use stable kit, manage grip tension and stop early when pain gives you a clear warning. That is the practical route to more court time and fewer avoidable setbacks.

FAQs

What is the most common padel injury?

The 2023 systematic review found the elbow was the most common anatomical injury site, followed by the knee, shoulder and lower back.

Is padel bad for your knees?

Not automatically. Padel can stress knees through pivots, lunges and stops, so footwear, warm-up, strength and sensible volume matter.

How do you prevent padel elbow?

Use a secure grip, avoid squeezing too hard, build volume gradually, check technique and rest or seek advice if elbow pain persists.

Should you stretch before padel?

Use dynamic movement before playing rather than long passive holds. Save longer static stretching for after play if it suits you.

When should you stop playing?

Stop for sharp pain, swelling, instability, dizziness, chest symptoms or pain that worsens during play. Get medical advice where symptoms are significant or persistent.