Padel warm-up and how to avoid the most common injuries
Padel combines short sprints, sudden stops, turns and overhead shots. That is why the most common injuries affect the elbow, shoulder, calf and ankle. A good warm-up and a few habits greatly reduce the risk.
This guide is for information only. If you are in pain or injured, see a doctor or physiotherapist before playing again.
10-minute warm-up routine
- Activation (3 minutes): light jogging around the court, side steps and high knees.
- Mobility (3 minutes): shoulder and arm circles, trunk rotations, hip, knee and ankle mobility.
- Specific activation (2 minutes): lunges, gentle squats and small jumps.
- Progressive rally (2 minutes or more): start with soft shots from the back, then volleys and, finally, a few smashes.
Most common injuries and how to prevent them
| Area | Common injury | Prevention |
|---|---|---|
| Elbow | Epicondylitis (“tennis elbow”) | Technique without too much wrist, a soft or medium-feel racket, an overgrip in good condition |
| Shoulder | Overload from smashes | Warm up the shoulder, do not smash when cold, strengthen the muscles |
| Calf | Muscle tear (“tennis leg”) | Progressive warm-up, hydration, stretching afterwards |
| Ankle | Sprain | Padel shoes with good support, balance exercises |
| Knee | Overload and tendinitis | Bend your knees when braking, strengthen the quadriceps |
Equipment matters too
- Padel shoes: a herringbone sole grips the sand on the court and protects the ankle. We explain it in which padel shoes to buy.
- The racket: a racket that is too heavy or too hard for your level strains the elbow and shoulder. If you have discomfort, see how to choose a racket that protects your arm or comfortable models such as the Bullpadel Hack 04 Comfort or the Star Vie Kenta+.
After the match
Five minutes of gentle stretching of the calves, quadriceps, hamstrings, shoulders and forearms, and good hydration. If you play several days in a row, alternate with rest or a lower-impact sport.
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