In short: most padel injuries come from repetitive load and quick lateral moves, and the usual suspects are the elbow, shoulder, knees, ankles and lower back. You cut the risk with a real warmup, cleaner technique, the right grip size and shoes, and steady off-court strengthening. Sharp or lingering pain means stop and see a professional.
Padel looks gentle. Small court, underhand serve, foam ball. Then two weeks in your elbow starts complaining every time you hit a backhand, and you wonder what you did wrong. The answer is usually nothing dramatic. It is volume, a stiff wrist, and a warmup you skipped.
Padel elbow: the classic complaint
Lateral epicondylitis, the same overuse problem players call tennis elbow, is the injury people report most. It builds up over time from gripping too hard and snapping the wrist on contact, which loads the tendons on the outside of the elbow.
Two things help before anything else. A grip that fits your hand so you are not clenching, and a racket weight you can control without muscling every shot. If you are still shopping, the padel racket buying guide covers weight and balance, which both feed into elbow load.
Shoulders, knees, ankles and lower back
Overhead shots like the bandeja and the smash stress the shoulder rotator cuff. The lower body takes a beating too. Padel is full of sudden sideways pushes and stops, and that is where knees and ankles roll or twist. The lower back stiffens from all the bending and rotating over an hour of play.
How to prevent most of it
None of this is complicated. It just needs to happen every session, not only on the days you feel like it.
- Warm up for eight to ten minutes: light jogging, arm circles, a few slow shadow swings before you hit hard.
- Wear proper padel or court shoes with grip for lateral movement. Running shoes slide on the sudden side steps.
- Match your grip size and racket weight to your hand and strength, not to what a stronger friend uses.
- Strengthen off court: forearms, rotator cuff, glutes and core two or three times a week.
- Fix technique early. A jerky wrist or a lunge you cannot control is where most overuse starts.
- Rest between hard sessions and add court time slowly instead of jumping to daily play.
When to stop and get help
A little soreness the day after is normal. Sharp pain during a shot, swelling, or an ache that keeps coming back is not something to play through. See a physiotherapist or a sports doctor, get it looked at, and let it settle before you return.
Technique matters as much as fitness here, so new players benefit from getting the basics right early. If you are just starting out, the guide on padel for beginners walks through footwork and shot habits that keep you off the injury list. Build the habits now and your body will thank you a season from now.