Padel Injury Prevention: Common Injuries, Exercises & Recovery Tips

Padel Injury Prevention: Stay Healthy and Play Pain-Free

Padel is a dynamic sport that combines explosive movements, quick direction changes, and repetitive strokes. While it is generally lower-impact than tennis, injuries can still occur without proper prevention.

Common Padel Injuries

Ankle sprains are the most frequent from quick lateral movements. Tennis elbow from repetitive strokes. Shoulder injuries from overhead smashes. Knee injuries from stopping and starting. Lower back pain from twisting during wall play.

Warm-Up Routine

Never skip warm-up. 10 minutes: light jogging, dynamic stretches, then light rallying.

Conditioning Exercises

Ankles: Single-leg balance, calf raises. Core: Planks, Russian twists. Legs: Squats, lunges, box jumps. Shoulders: Resistance band rotations, face pulls.

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