Padel looks gentle and isn't. Short sprints, sudden stops, twisting and a lot of overhead shots add up, and new players often go from zero to four sessions a week. Most padel injuries are not bad luck. They come from the same few causes, and most of them are easy to fix. This page is general information, not medical advice: if pain lasts more than a week or two, see a doctor or physiotherapist.
The usual suspects
- Elbow ("padel elbow")
- Pain on the outside of the elbow, the same condition as tennis elbow. Typical causes: squeezing the handle too hard, a racket that is too heavy or head-heavy, a worn, slippery overgrip, and suddenly playing much more.
- Shoulder
- Too many smashes with poor technique, often without a warm-up. The bandeja is gentler on the shoulder than a full smash and is the better shot most of the time anyway.
- Calf and Achilles
- Explosive starts on cold muscles. A proper warm-up matters most here.
- Ankle
- Rolling an ankle during sideways movement, made more likely by shoes that slip on the sand or give little side support.
- Lower back
- Bending and twisting for low balls. Bending your knees instead of your back helps.
A ten-minute warm-up
- Two minutes of easy jogging and side shuffles across the court.
- Leg swings, walking lunges, hip rotations and arm circles.
- A few short accelerations and stops, forwards and sideways.
- Easy groundstrokes from the back, then a few balls off the back glass.
- Volleys at the net, slowly increasing pace.
- Overheads last, starting at half power.
Gear that helps
Three things, in this order. Shoes with a padel or clay sole, because they grip on the sand and support sideways movement. A racket that is not too heavy or head-heavy for you: if your arm hurts, a lighter racket with a low or even balance and a soft core is the first change to try. And a fresh overgrip, so you don't have to squeeze.
Build up slowly
The most common pattern is a new player who loves the game and plays four or five times a week within a month. Muscles adapt quickly; tendons don't. Increase the number of sessions gradually, and keep at least one rest day between hard sessions while you are new to the sport.
Playing in Indian heat
Many Indian courts are outdoors or on rooftops, and an afternoon session in May is a different sport from an evening one. Book early morning or evening slots when you can, drink water before you start and during changeovers, and stop if you feel dizzy or stop sweating. A cap and a spare shirt in your bag help more than you'd think.