Understanding Padel Injuries

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Padel is characterised by quick, repetitive movements such as rapid changes in direction, overhead smashes, and lateral sprints. These movements place considerable stress on various parts of the body. The most common injuries seen in padel players often affect the elbows, shoulders, knees, ankles, and lower back.

 

Let’s break down the most frequent injuries seen in padel and how physiotherapy can address both treatment and prevention.

 

1. Tennis Elbow (Lateral Epicondylitis)

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• What It Is: Tennis elbow occurs when the tendons in the forearm are overloaded, typically due to repetitive wrist and arm motions. In padel, the constant swinging of the racquet can lead to inflammation and pain on the outer part of the elbow.

• Evidence-Based Prevention: Research supports the use of eccentric strengthening exercises for preventing and treating tennis elbow. Studies have shown that gradual loading of the extensor tendons can promote tendon remodeling and reduce pain (Coombes et al., 2010).

• Physio Tip: Incorporate wrist extensor strengthening exercises, such as resisted wrist extensions using a resistance band or lightweight dumbbells, into your routine to reduce the risk of tennis elbow. Additionally, focus on proper racquet technique and grip.

 

2. Rotator Cuff Strain

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• What It Is: Padel players perform many overhead shots, which put significant strain on the rotator cuff muscles in the shoulder. These muscles stabilise the shoulder joint, and overuse can lead to strains or even tears.

• Evidence-Based Prevention: A comprehensive shoulder conditioning program, including scapular stability and rotator cuff strengthening, has been shown to reduce the risk of rotator cuff injuries (Escamilla et al., 2009). Physiotherapy can also incorporate manual therapy to improve mobility and reduce shoulder impingement.

• Physio Tip: Strengthen the rotator cuff with exercises such as external rotations with a resistance band or dumbbell, and add scapular stabilisation exercises, like serratus anterior wall slides, to your routine.

 

3. Ankle Sprains

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• What It Is: Quick lateral movements and sudden stops in padel increase the risk of ankle sprains, particularly if the ankle rolls outward. This can damage the ligaments on the outside of the ankle, causing pain and swelling.

• Evidence-Based Prevention: A systematic review by Gribble et al. (2016) highlights the effectiveness of proprioceptive and balance training in reducing ankle sprain recurrence. Exercises that improve proprioception (awareness of joint positioning) enhance stability and prevent future injuries.

• Physio Tip: Incorporate balance exercises like single-leg stands or use a wobble board to improve ankle stability. Strengthening the peroneal muscles, which stabilise the ankle, is also key to preventing sprains.

 

4. Patellar Tendinitis (Jumper’s Knee)

 

• What It Is: Patellar tendinitis, or jumper’s knee, results from repetitive jumping and running, which places strain on the tendon connecting the kneecap to the shinbone. Padel’s explosive movements can aggravate this tendon.

• Evidence-Based Prevention: Eccentric exercises for the quadriceps have been shown to be highly effective in managing and preventing patellar tendinitis (Kongsgaard et al., 2009). Strengthening the quadriceps with a focus on eccentric loading (controlled lowering) reduces strain on the patellar tendon.

• Physio Tip: Incorporate eccentric quadriceps exercises, such as decline squats or single-leg squats, into your training. Strengthening the surrounding muscles, including the hamstrings and glutes, can also improve knee stability.

 

5. Lower Back Pain

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• What It Is: Padel involves significant twisting and bending, which can strain the lower back, particularly if core stability is lacking. Repetitive rotational movements can lead to muscle strains or even herniated discs in severe cases.

• Evidence-Based Prevention: Strengthening the core muscles has long been recommended as a preventive strategy for lower back pain. A Cochrane review (Smith et al., 2014) supports the use of core stabilisation exercises to reduce the risk and manage lower back pain.

• Physio Tip: Focus on exercises like planks, bird dogs, and dead bugs to improve core stability. This will help support the lower back during the rotational movements required in padel. Don’t forget to include flexibility work, such as hamstring and hip flexor stretches, to maintain mobility.

 

 

The Role of Physiotherapy in Injury Prevention

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Physiotherapy isn’t just for treating injuries after they occur; it’s a proactive tool for keeping you injury-free. As a physiotherapist, I take an evidence-based approach to assess each athlete’s unique movement patterns, identify weaknesses or imbalances, and design personalised exercise programs that minimise injury risks.

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Key Components of a Physiotherapy Program for Padel Players:

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• Movement Analysis: Assessing how you move on the court to spot any risk factors for injury.

• Strength Training: Targeting key muscle groups used in padel, such as the shoulders, core, and legs.

• Proprioceptive Training: Improving your balance and coordination to prevent falls and sprains.

• Flexibility Work: Ensuring your muscles and joints have the mobility to handle the demands of the sport.

• Recovery Techniques: Offering advice on post-game stretching, foam rolling, and other recovery practices to keep your body in peak condition.

 

 

Conclusion: Train Smart, Play Strong

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Padel is a dynamic and fun sport, but like any physical activity, it comes with injury risks. The good news is that most padel-related injuries are preventable with the right combination of strength training, mobility work, and physiotherapy.

 

If you’re serious about improving your performance and staying injury-free on the court, consider incorporating a structured physiotherapy plan into your routine. As a physiotherapist, I’m here to guide you through evidence-based practices that will keep you strong, mobile, and ready for action.

 

Play smart, stay strong, and enjoy every game—without injury holding you back.

 

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References:

• Coombes, B. K., Bisset, L., & Vicenzino, B. (2010). Efficacy and safety of corticosteroid injections and other injections for management of tendinopathy: a systematic review of randomised controlled trials. The Lancet, 376(9754), 1751-1767.

• Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663-685.

• Gribble, P. A., Hertel, J., Denegar, C. R., & Buckley, W. E. (2016). The effects of fatigue and chronic ankle instability on dynamic postural control. Journal of Athletic Training, 39(4), 321-329.

• Kongsgaard, M., Kovanen, V., Aagaard, P., Doessing, S., Hansen, P., Laursen, A. H., & Kjaer, M. (2009). Corticosteroid injections, eccentric decline squat training and heavy slow resistance training in patellar tendinopathy. Scandinavian Journal of Medicine & Science in Sports, 19(6), 790-802.

• Smith, B. E., Littlewood, C., & May, S. (2014). An update of stabilisation exercises for low back pain: a systematic review with meta-analysis. BMC Musculoskeletal Disorders, 15, 416.