Padel is easier on the body than tennis, but it’s not injury-free. The rapid changes of direction, the walls forcing awkward body positions, and the volume of overhead shots all take a toll over time. Most padel injuries are preventable with warm-ups, proper technique, and the right gear – but the common ones still come up at every club.
The most common padel injuries are ankle sprains, tennis elbow (“padel elbow”), shoulder strains (especially from smashes and bandeja shots), knee injuries, lower back strain, and calf strains. Most are caused by poor warm-up, bad technique, or worn-out equipment (especially shoes). The good news is they’re almost all preventable with a proper 10-minute warm-up, decent padel shoes with a fishbone sole, and taking time to learn good shot mechanics.
This guide covers the seven most common padel injuries, their symptoms, how to prevent each one, realistic recovery timelines, and when you should see a doctor rather than keep playing through it.
Common Padel Injuries at a Glance
| Injury | Common cause | Typical recovery time |
|---|---|---|
| Ankle sprain | Quick lateral change of direction, worn shoes | 1 to 6 weeks |
| Tennis elbow / padel elbow | Repetitive backhand strain, grip too small | 4 to 12 weeks |
| Shoulder strain | Smash and bandeja technique, overuse | 2 to 8 weeks |
| Knee injury (meniscus / ligament) | Twisting, deep lunges, hard surfaces | 2 weeks to 6+ months |
| Lower back strain | Poor rotation technique, core weakness | 1 to 4 weeks |
| Calf strain | Explosive push-offs, cold muscles | 2 to 6 weeks |
| Runner’s toe / bruised toenail | Shoes too big or too small; frequent stops | 1 to 4 weeks (nail may fall off and regrow over months) |
Is Playing Padel Dangerous?
No – padel is a relatively safe sport. Compared to tennis, it has less running, fewer explosive accelerations, and shorter overall match intensity. Most padel injuries are overuse problems rather than traumatic ones: repetitive strain on the elbow, shoulder, or back over weeks and months of play.
The main “acute” injuries are ankle rolls (from quick sideways movements) and knee tweaks (from sudden stops or twists). Both are usually preventable with good shoes and a warm-up.
If you’re new to the sport, start with our how to play padel guide and ease into longer sessions gradually.
Most Common Padel Injuries
1. Ankle sprains
Ankle sprains are the most common acute padel injury. Padel involves constant lateral movements and sudden changes of direction, which puts stress on the ankle ligaments – especially on the outside of the foot.
Symptoms
- Sharp pain on the outside of the ankle
- Swelling and bruising
- Difficulty bearing weight
- Sometimes a “pop” sensation at the moment of injury
Prevention
- Wear proper padel shoes with a fishbone sole for lateral grip
- Replace shoes every 8 to 12 months of regular play
- Warm up with lateral shuffles, calf raises, and ankle circles
- Strengthen ankle stabilizers (single-leg balance, resistance band work)
- Ankle braces if you’ve sprained before
Recovery
Mild (grade 1) sprains heal in 1 to 2 weeks with RICE (rest, ice, compression, elevation). Moderate (grade 2) sprains take 2 to 4 weeks. Severe (grade 3) sprains with ligament tears can take 6 to 12 weeks and may need physio or surgery.
2. Tennis elbow (padel elbow)
Tennis elbow – or “padel elbow” when it happens to padel players – is an overuse injury of the lateral epicondyle (the bony bump on the outside of the elbow). It’s caused by repetitive strain on the tendons that extend the wrist, which fire hard on every backhand and every high-impact shot.
Symptoms
- Pain on the outside of the elbow that builds gradually over weeks
- Weak grip strength
- Pain when extending the wrist against resistance
- Often worse in the morning
Prevention
- Use a properly sized grip – too thin causes overgripping and elbow strain
- Don’t use a paddle that’s too heavy for your strength level (see our guide on best padel rackets for beginners)
- Learn correct backhand technique – hit with the body, not the arm
- Strengthen forearm muscles (wrist curls, reverse wrist curls, grip work)
- Consider a dedicated padel racket designed for tennis elbow if you’re prone to it
- Take rest days between sessions
Recovery
Mild cases resolve in 4 to 6 weeks with rest, ice, and eccentric strengthening exercises. Persistent cases can drag on 3 to 6 months and may need physio, a tennis elbow strap, or cortisone injections.
3. Shoulder injuries
Shoulder strains and rotator cuff issues are common among padel players who play a lot of smashes and bandeja shots. Both involve overhead swings and rotational force on the shoulder joint.
Symptoms
- Pain on overhead movements
- Weakness when lifting the arm
- Clicking or grinding sensation
- Night pain – hard to lie on the injured shoulder
Prevention
- Warm up the shoulder specifically: arm circles, cross-body stretches, rotator cuff band work
- Don’t over-smash – the bandeja is the controlled alternative and should be used 80 percent of the time for high balls
- Strengthen the rotator cuff (external rotation with resistance bands, three times a week)
- Avoid playing through shoulder pain – it gets worse faster than it heals
Recovery
Minor strains heal in 2 to 4 weeks with rest and gentle rehab. Rotator cuff injuries can take 2 to 6 months; full tears sometimes need surgery.
4. Knee injuries
Knee injuries range from minor patellar tendinitis (jumper’s knee) to meniscus tears and ligament sprains. Padel’s deep lunges to reach low balls and the sudden changes of direction both stress the knee joint.
Symptoms
- Pain around or behind the kneecap
- Swelling after play
- Clicking, locking, or giving way (more serious)
- Pain going up or down stairs
Prevention
- Strengthen quads, hamstrings, and glutes (squats, lunges, single-leg work)
- Warm up thoroughly before play
- Wear shoes with good lateral support
- Don’t overtrain – limit daily session intensity if knees are flaring
- Consider a knee sleeve for added stability if you’ve had knee issues
Recovery
Minor tendinitis clears in 2 to 4 weeks. Meniscus tears vary – some heal conservatively in 6 to 12 weeks; others need arthroscopic surgery and 3 to 6 months of rehab. ACL tears require surgery and a 6 to 12 month recovery.
5. Lower back strain
Lower back strain is common in padel because nearly every shot involves trunk rotation. Weak core muscles or poor technique concentrate that rotational force into the lumbar spine instead of distributing it through the hips.
Symptoms
- Dull ache across the lower back after play
- Stiffness in the morning
- Pain on rotation or bending
- Muscle spasms in severe cases
Prevention
- Core strengthening: planks, dead bugs, bird dogs, Pallof presses – twice a week minimum
- Rotate through the hips, not just the lower back – a proper padel swing starts from the feet
- Stretch hip flexors and hamstrings (tight hips force the back to compensate)
- Avoid playing if you have acute back pain – you’ll make it worse
Recovery
Most muscular lower back strains clear in 1 to 2 weeks. Disc-related issues (if the pain radiates down a leg) need medical assessment and can take 6 to 12 weeks or longer.
6. Calf strain
Calf strains hit padel players who sprint after lobs or push off hard for a smash without a proper warm-up. The medial (inner) calf muscle takes the most stress.
Symptoms
- Sudden sharp pain in the back of the lower leg
- Feeling like you’ve been “kicked” at the moment of injury
- Swelling and bruising
- Difficulty walking on tiptoes
Prevention
- Proper 10-minute warm-up including dynamic calf stretches and calf raises
- Don’t sprint full-pace cold
- Stay hydrated – dehydration increases cramp and strain risk
- Stretch calves after play, not just before
Recovery
Mild strains heal in 2 to 3 weeks. Moderate ones take 4 to 6 weeks. Full tears require longer rehab and sometimes surgery.
7. Runner’s toe (bruised toenail)
Sudden stops from a sprint are the padel version of what runners get on long downhills. Your toes slam into the front of the shoe, the toenail bruises, and eventually (in bad cases) falls off and regrows.
Symptoms
- Black or purple discolouration under one or more toenails
- Throbbing pain (especially right after sessions)
- Nail may eventually loosen or fall off
Prevention
- Buy shoes that fit properly – a thumb’s width of space ahead of your longest toe
- Keep toenails short
- Lace shoes firmly to prevent forward sliding
- Replace worn shoes that have lost their structure
Our guide on how to choose padel shoes covers fit in detail.
How to Avoid Padel Injuries
Most padel injuries fit into five root causes: accidents, overuse, poor technique, lifestyle factors, and lack of warm-up. Each has its own prevention strategy.
Injuries from accidents
Collisions with your partner, slipping on wet surfaces, running into a wall – these happen. They’re rare but they’re the most acute.
Tips
- Communicate with your partner on who takes middle shots
- Don’t play on wet courts if you can avoid it
- Stay aware of wall distance, especially for back-wall shots
Injuries from excessive game time
Playing five or six times a week without rest days leads to overuse injuries – tennis elbow, shoulder strains, knee tendinitis. The body needs time to adapt.
Tips
- Build up volume gradually – add one session per week at a time
- Include at least 2 rest days per week
- Mix in cross-training (running, cycling, swimming) instead of more padel
- Listen to early pain signals before they become injuries
Injuries from poor technique
Most tennis elbow and shoulder pain in recreational players traces back to a technical fault – typically hitting with the arm instead of the body, or using the wrong grip.
Tips
- Book at least one coaching session in your first month
- Get your grip size checked by a racket-stringer or coach
- Video yourself playing and compare to coaching videos
- See our padel tips for beginners for the fundamentals
Injuries from lifestyle factors
Sleep, hydration, nutrition, and general fitness all affect injury risk. A tired, dehydrated player gets injured faster than a rested one.
Tips
- 7 to 9 hours of sleep consistently
- Hydrate before, during, and after play
- Build baseline cardio outside of padel
- Strength train 2 to 3 times per week (core, legs, shoulders)
Injuries from lack of warm-up
Cold muscles tear more easily. A proper warm-up is the single highest-ROI thing you can do for injury prevention.
Tips
- Spend 5 minutes on dynamic movement: jogging, high knees, butt kicks, arm swings
- Add specific mobility: ankle circles, hip openers, shoulder rotations
- Hit 5 minutes of easy cross-court shots before starting the match
- Our padel warm-up guide covers a full 10-minute routine
When to See a Doctor
Most padel injuries heal with rest. See a doctor or physio if:
- You heard a pop or snap at the moment of injury
- You can’t put weight on the affected limb
- Swelling is severe or doesn’t come down after 48 hours
- Pain is severe enough to wake you up at night
- A joint is locking, clicking loudly, or giving way
- Symptoms haven’t improved after 2 weeks of rest
- The injury is recurring in the same spot multiple times
For chronic elbow pain specifically, a sports medicine doctor or physiotherapist is usually more useful than a GP. They’ll assess technique as well as the injury itself.
Final Thoughts
Padel injuries are almost all preventable. Warm up properly, wear proper padel shoes, work on technique early, build strength around the ankles, shoulders, and core, and take rest days. Players who do all five things consistently rarely get hurt badly.
If you want to go deeper on the prevention side, see our guides on warming up for padel, choosing padel shoes, and the best padel rackets for tennis elbow.
Frequently Asked Questions about Padel Injuries
Ankle sprains, tennis elbow (padel elbow), shoulder strains, knee injuries, lower back strain, calf strains, and bruised toenails. Most are overuse injuries rather than acute ones. Ankle sprains are the most common acute injury; tennis elbow is the most common chronic one.
Yes. Padel elbow is just tennis elbow (lateral epicondylitis) when it happens to a padel player. It’s an overuse injury of the tendons on the outside of the elbow, caused by repetitive backhand strain. Treatment and prevention are the same as for tennis elbow.
Use a properly sized grip, don’t play with a paddle that’s too heavy for your strength, learn correct backhand technique (hit with the body, not the arm), strengthen the forearm, and take rest days. A dedicated tennis-elbow-friendly paddle and a correctly tensioned grip make a real difference.
Moderately. Padel involves deep lunges and changes of direction that put load on the knees, but it’s generally easier on the knees than tennis or squash. Players with existing knee issues should warm up thoroughly, wear supportive shoes, and consider a knee sleeve for added stability.
It depends on the injury. Minor ankle sprains heal in 1 to 2 weeks. Tennis elbow takes 4 to 12 weeks for most cases. Shoulder strains are 2 to 8 weeks. Serious knee or ligament injuries can take 3 to 12 months. Persistent symptoms after 2 weeks of rest should be assessed by a sports medicine doctor.
Yes, ideally. Proper padel shoes have a fishbone sole pattern that grips artificial turf and provides the lateral support you need for padel’s side-to-side movements. Running shoes and tennis shoes work in a pinch but significantly raise the risk of ankle injuries over time.
At least 10 minutes. Spend 5 minutes on dynamic movement (jogging, high knees, arm swings, ankle circles), then 5 minutes on easy hitting before starting competitive play. A proper warm-up is the single highest-return injury prevention step you can take.
Isabella Torres is originally from Madrid, Spain, and has been playing Padel as a semi-professional for the past five years. After completing her education as a journalist, she discovered her true passion in life was writing about Padel.
She loves staying up late watching intense rallies on YouTube, and is excited to share her knowledge about the sport with SimplePadel’s readers.