There’s a reason padel has become one of the fastest-growing sports in the UK. It’s fast, social, and — perhaps most importantly — genuinely fun. I love playing padel with my family; there’s something wonderful about a sport that gets three generations on the same court, laughing between points and working up a proper sweat without it ever feeling like a chore.
But with padel’s meteoric rise in popularity, we’re also seeing a rise in something less enjoyable: padel-related injuries. At Thorpes Physiotherapy, we’ve noticed more and more players coming through our doors with knocks, strains, and overuse issues linked directly to their time on court. The good news is that most of these injuries are preventable, and when they do happen, they’re very treatable — especially when addressed early.
This blog covers how to reduce your risk of injury, what the most common padel injuries look like, and how we can help you get back to the game safely and quickly.
Why Padel Puts Unique Demands on the Body
Padel might look like a gentler cousin of tennis, but don’t be fooled. The enclosed court, quick directional changes, and reactive nature of the game place real demands on your joints, tendons, and muscles. Add in the fact that many players are returning to racquet sports after years away, or picking up padel for the first time in their 40s, 50s, or beyond, and it’s easy to see why niggles and injuries are becoming more common.
The good news? A few simple habits can significantly reduce your risk.
Key Ways to Reduce Padel Injuries
1. Warm up properly, every time It’s tempting to walk straight onto court and start rallying with friends, but a proper warm-up — including light cardio, dynamic stretches, and a few practice shots at increasing intensity — prepares your muscles and tendons for the sudden accelerations padel demands.
2. Build in strength and conditioning work Padel relies heavily on rotational power, quick lateral movement, and shoulder stability. Incorporating strength work for your legs, core, and shoulders into your weekly routine can make a real difference to your resilience on court.
3. Don’t ignore footwear Court-specific trainers with good lateral support help protect your ankles and knees during the rapid side-to-side movements padel requires.
4. Progress gradually If you’re new to padel, or returning after a break, resist the urge to play multiple intense sessions in your first few weeks. Overuse injuries often stem from bodies simply not being conditioned for the frequency or intensity of play.
5. Listen to your body Niggles that persist beyond a few days, or pain that changes how you move, are worth getting checked early. Small issues are far easier to resolve than ones that have been left to develop.
6. Prioritise recovery Stretching, hydration, and adequate rest between sessions all support tendon and muscle health — particularly important if you’re playing multiple times a week.
Common Padel Injuries We See
At Thorpes Physiotherapy, the padel-related injuries we treat most often include:
- Tennis elbow (lateral epicondylalgia) — often linked to repetitive gripping and the vibration transmitted through the bat
- Shoulder strains and rotator cuff irritation — from overhead smashes and repeated serving actions
- Achilles and calf strains — common with the sudden accelerations and stop-start movements padel demands
- Knee pain, including patellar tendon irritation — particularly in players returning to sport after time away
- Ankle sprains — from quick lateral movements and glass-wall rebounds
- Lower back strain — often related to rotational movements during shots
Some of these are acute injuries that happen in the moment — a rolled ankle, a sudden twinge in the calf. Others develop gradually, as overuse tendon injuries that build up over weeks of regular play.
How Thorpes Physiotherapy Can Help
Whatever type of padel injury you’re dealing with, we’re well placed to help you recover properly — and quickly.
For acute injuries, we understand that timing matters. A rolled ankle or sudden strain needs assessment as soon as possible, so we prioritise seeing acute injuries quickly to get an accurate diagnosis and start your recovery without delay.
Our team includes both physiotherapists and sports therapists, many of whom have extensive experience treating sporting injuries across a range of racquet and court-based sports. This means whoever you see, you’re in experienced hands that understand the specific demands padel places on the body.
For overuse tendon injuries — such as persistent tennis elbow or achilles tendon irritation — we often find shockwave therapy to be highly effective. This treatment stimulates the body’s natural healing response in stubborn tendon issues, helping resolve problems that haven’t responded to rest alone.
Our approach isn’t just about treating the injury in front of us — it’s about understanding why it happened and putting a plan in place to prevent it recurring, so you can return to the court with confidence.
Ready to Get Back on Court?
We understand how much padel means to the people who play it — the exercise, the social side, and simply the fun of it. Our goal is always to get you back playing safely and as soon as possible, without cutting corners on your recovery.
If you’re carrying a niggle, recovering from an injury, or simply want to reduce your risk before your next season of padel, we’d love to help.
Book a free Discovery Visit and let’s put a plan together to keep you moving, playing, and enjoying the sport you love.
If you know that you need to book in for some treatment, you can call 01276 37670 or alternately you can book online by clicking the button below
I hope this has been interesting and of value to you.
Warm regards
Jonathan Smith (MSc BSc FSOMM MCSP SRP)
Director of Thorpes Physiotherapy
For more information about my background, please click here