Short answer: padel is not unusually dangerous, but injuries do happen. The most common problems for recreational players tend to involve calves, Achilles tendons, knees, ankles, shoulders, elbows and lower back. Risk rises when players increase volume quickly, skip warm-ups, wear poor shoes or chase balls with late twisting movements.
Last checked: 25 June 2026. This guide is general information and not medical advice. Seek qualified medical help for persistent pain, swelling, sudden injury or symptoms that change how you move.
Why padel injuries happen
Padel feels accessible, so new players often play harder than their bodies are ready for. The court is small, but movement is intense: split steps, lunges, pivots, backpedalling, low volleys and fast reactions around the glass. The sport also encourages long rallies, which means fatigue can build before players notice technique breaking down.
Peer-reviewed reviews of padel injury literature highlight the need for more research, but they also show recurring patterns around lower-limb injuries and overuse issues. The practical message is clear: prepare the body, manage load and use suitable footwear.
Evidence reference: peer-reviewed review of padel injuries.
Common injury areas
| Area | Common trigger | Prevention focus |
|---|---|---|
| Calf/Achilles | Sudden push-offs and poor warm-up | Calf strength and gradual load |
| Knee | Late pivots, lunges, fatigue | Hip control and footwork |
| Ankle | Unstable shoes or awkward landings | Court shoes and balance work |
| Shoulder | Repeated overhead shots | Mobility and controlled technique |
| Elbow | Tight grip, stiff racket, mishits | Comfortable racket and relaxed contact |
Warm-up matters
A padel warm-up should prepare movement, not just raise temperature. Use brisk movement, side steps, hip openers, calf raises, shoulder rotations and easy hitting. Build from cooperative rallies to match pace. Cold smashes and sudden sprints are a poor trade-off for saving five minutes.
Related guide: padel warm-up routine.
Footwear is prevention
Running shoes are designed mainly for forward movement. Padel asks for lateral braking and quick pivots. Stable court shoes reduce slipping and help the foot stay supported when direction changes. If you play on artificial turf with sand, ask the venue what sole pattern suits the surface.
Load management
The fastest way to get injured is to go from no racket sport to three intense matches a week. Start with one session, see how your body responds, then increase gradually. If soreness changes your gait or grip, rest and address the cause.
Technique reduces strain
Good positioning means less desperate movement. Beginners who stand in the wrong place chase more balls, twist late and swing harder. Coaching can reduce injury risk because it teaches efficient court positions, wall decisions and controlled shot selection.
Bottom line
Padel is a good recreational activity when approached sensibly. Warm up, wear proper shoes, manage weekly load and learn efficient positioning. Most prevention is not complicated; it is consistency with the basics.
Health context: NHS adult activity guidelines and padel and health promotion review.
FAQ
Is padel bad for knees?
Not inherently, but poor shoes, fatigue and late pivots can aggravate knees.
Can beginners get tennis elbow from padel?
Elbow irritation can happen, especially with a tight grip, stiff racket or poor technique.
Should I play through pain?
No. Stop if pain changes movement or worsens during play.
