Padel warm-up and injury prevention
Padel is fun, accessible and low-impact, but not risk-free. Changes of direction, smashes and repeated movements strain specific areas: elbow, shoulder, ankles, back. The good news: the vast majority of padel injuries are preventable with a proper warm-up and a few simple habits. Here is how to play for years without getting hurt.
Why the warm-up is essential
A cold muscle is a vulnerable muscle. Walking onto the court and smashing right away is the best way to strain something or trigger tendinitis. A good warm-up:
- Raises muscle temperature and circulation.
- Prepares the joints for explosive movements.
- Improves your reflexes and footwork from the very first point.
Five to ten minutes is enough to clearly reduce the risk of injury.
A 3-step warm-up routine
1. Cardio activation (2-3 min)
A few minutes of light jogging, high knees, heel flicks and side steps around the court to raise your heart rate.
2. Joint mobility (2-3 min)
Mobilise padel's key areas:
- Shoulders and elbows: arm rotations, circles, swings.
- Wrists: rotations both ways, especially if you play with spin.
- Ankles and knees: rotations, lunges, bends.
- Back and hips: torso rotations, side bends.
3. Progressive ramp-up (3-5 min)
Start hitting gently: mid-court rallies, slow volleys, a few serves at reduced speed. Build intensity gradually, never smash cold.
The most common padel injuries
Tennis elbow (epicondylitis)
Padel's star injury. Pain on the outside of the elbow, caused by repeated movements and often by the wrong racket or poor technique.
- Choose a suitable racket: too heavy or too stiff, it stresses the elbow. See our guide on how to choose a racket.
- Strengthen your forearm and wrist.
- Do not neglect technique: a coach corrects harmful movements.
Ankle sprains
Common because of lateral movements and braking. Prevention:
- Wear suitable shoes with good lateral support. Our guide on how to choose padel shoes covers this crucial point.
- Strengthen your ankles (proprioception, single-leg balance).
- Avoid playing on a slippery or worn surface.
Lower back pain
The serve, smashes and twists strain the lower back.
- Strengthen your core and lower back (planks).
- Bend your legs rather than arching your back on low balls.
- Stretch after the game.
Shoulder tendinitis
Linked to repeated smashes and bandejas. Shoulder warm-up and progressive rotator cuff strengthening limit the risk.
After the match: recovery and stretching
The warm-up protects before, recovery protects after:
- Cool down: a few minutes of walking to bring the heart rate down.
- Gentle stretching: shoulders, forearms, calves, hamstrings, back.
- Hydration and nutrition to rebuild your reserves.
- Rest: give your body time to recover between intense sessions.
Dosing your practice well
Consistency protects more than intensity. Two or three moderate sessions a week beat a single very long, rare one, which exposes you more to injury. Listen to pain signals: persistent discomfort warrants rest, or even medical advice.
FAQ
How long should a padel warm-up last?
5 to 10 minutes is enough: cardio activation, joint mobility, then a progressive ramp-up with gentle balls before accelerating. Never smash cold.
What is the most common padel injury?
Tennis elbow (epicondylitis): elbow pain linked to repeated movements, often made worse by an unsuitable racket or poor technique.
How do I avoid ankle sprains in padel?
Wear shoes with good lateral support and a suitable sole, strengthen your ankles, and avoid slippery or worn surfaces.
Should I stretch before or after padel?
Before, favour dynamic joint mobility rather than static stretches. Gentle stretching is better done after the match, as part of recovery.
Conclusion
Warming up well and preventing padel injuries takes little: 5 to 10 minutes of progressive warm-up, suitable gear, a bit of strengthening and careful recovery. That is the price of a lasting, pain-free practice. Once warmed up, download Padeligo to find partners at your level and play regularly, the key to a strong body and an improving game.