Physio Series Part 2: How to prevent injuries playing padel?

As discussed in part 1 of our physio series, it’s much easier than you may think to pick up an injury while playing padel. Whether it be because of improper technique, over-usage, or something even as simple as not warming up, padel players can often find themselves frustrated with their time spent on the side line instead of on-court.

With that being said, there are several different ways you can go about protecting yourself from injury. Here are 5 ways you can ensure you spend as much time on the padel court, and not on the side line injured:

1. Proper warm up

Perhaps the easiest tool you can use to protect yourself from injury is to warm up properly. However, it is often one of the most overlooked tools because players “just don’t feel like it.” The reality is that the majority of padel players step on the court after being inactive before a session. If your body is not properly warmed up and prepared for the movements you are about to put it through, you are putting yourself at an increased risk of getting injured.

Further, there are some misconceptions about a proper warm-up with some players thinking an elaborate 30-minute routine is necessary, which just isn’t the case. Something as simple as a 5-10 minute stretching routine that gets your muscles and joints ready for a session of padel can be massively beneficial in a variety of ways. Not only will you be protecting yourself from injury, but by increasing your flexibility, you’ll be gaining an advantage over your opponent.

Warming up is a part of every sport, and padel is no different. If you’ve struggled with injuries in the past or want to make sure you stay healthy, a proper warm-up is essential.

2. Cool down after a match or training

Another simple yet effective way to prevent injuries in padel is to incorporate a cool-down jog or stretch after a match or session. If playing for an extended period of time, such as a multi-set match, your body is most likely going to be tired, so doing any more running may seem undesirable. However, studies have shown that a cool-down has a variety of benefits.

One of the benefits of a cool-down is that it helps remove lactic acid from your muscles, easing some discomfort you might have after a match. Also, if you took part in an intense or stressful match, a cool-down will help lower your heart rate and get your breathing back in rhythm.

Further, the stop-start nature of padel can be hard on your joints. To protect against any stiff joints that could lead to an injury after a match, a cool-down can help massively.

Overall, if you are like many players new to the game and want to play regularly, one of the best ways you can prepare for your next session is by ending your last one properly, and that means doing a proper cool-down.

3. Strengthening areas in your body to protect yourself

Whether it be down to a previous injury or because of overuse, padel can specifically target different areas of the body more than others. Whether it be shoulders, knees, or even elbows, certain body parts can take a beating in padel if you don’t strengthen them correctly.

Strength and resistance training, while not required to protect yourself from these kinds of injuries, are a great tool to make yourself stronger overall. If you’re interested in specific exercises to strengthen the areas in your body most important for padel, be sure to check out The Padel School’s physio instruction course which will come out in early April.

Whether it be through strength training or another physio exercise, strengthening muscles and parts of your body you use the most while playing padel can protect you from potential injuries.

4. Exercise equipment

While bodyweight exercises and stretches are great ways of avoiding injury in padel, there are some pieces of exercise equipment you can use to further protect yourself from injury.

One great tool you can use either before or after playing padel is a foam roller. A foam roller is a relatively inexpensive tool you can use which has a plethora of physio benefits. Whether it be relieving muscle tightness, improving balance, or improving blood circulation, it is a great tool to use before or after playing padel.

Another piece of exercise equipment that can help protect you from injury is a handheld theragun. While it may be more expensive than a foam roller, a theragun is a fantastic tool to help reduce tension and pain in your body. After an intense padel match, or before one, using a theragun can help keep your body in top condition so you can be better protected from injury.

5. Create a routine

An effective way to incorporate all of the strategies discussed already is to create a routine that you can do every time you step onto a padel court. By creating a routine, these actions will eventually become habitual and just a part of playing padel. Understanding step by step what your body requires to be best equipped to play padel comes through trying different things, and everyone is different.

By experimenting with a routine and a variety of different warm-up strategies, you can find what works best for you, and stick with that in the long term. Everyone has different weaknesses in different areas, and if you create a routine just for you, you can strengthen the necessary areas.


While injuries in padel are common, some of the strategies discussed in this blog can help you avoid the majority of them.

However, if you are looking for exclusive and in-depth physio instruction, we are releasing our new physio instruction course in early April! This course will be available to all members of The Padel School Members Community, and will also be available to purchase on its own. If you want to take your padel game to the next level, you’ll need to maximize your skills not just on-court, but off-court as well. With the help of our highly-researched course, you’ll be as best prepared as you possibly can to avoid injury, and stay on the padel court!


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