Padel is a healthy and sociable way to exercise, but like any sport it has its risks. This section has guides on injury prevention, recovery and nutrition. This is general information. If you have symptoms or a chronic illness, talk to a doctor.
What are the most common health risks in padel?
Injuries, most of them to tendons and muscles. According to a systematic review of padel injuries, there are about 3 injuries per 1,000 training hours and about 8 injuries per 1,000 matches.
The elbow gets injured most often, usually in the form of tennis elbow. Sudden starts and stops put strain on the calf and the Achilles tendon, overhead shots on the shoulder, and changes of direction on the knee and ankle. In a French survey, the lower back was the most common site of pain. And because the ball is fast and players are close together, the eyes are at risk too.
In the French survey, players over 40 had a much higher risk of injury than younger players.
How can you avoid injuries?
- Warm up before every match, for example with this 10-minute routine.
- Do strength training twice a week. It is one of the best-proven ways to reduce sports injuries.
- Increase your load gradually. After a long break, don’t play several matches in a row straight away.
- Get enough sleep (read more about recovery).
- Wear suitable shoes and consider protective eyewear (see the equipment guide).
- Learn the right technique, especially if your elbow or shoulder hurts. You’ll get there faster in a class.
When should you see a doctor?
See a doctor if you can’t put weight on your leg, a joint is deformed, your knee swells up quickly, you’ve been hit in the eye and your vision has changed, or the pain hasn’t eased within a couple of weeks. If you get chest pain, severe shortness of breath or feel faint during a match, stop immediately and call the emergency number 112. The full list of warning signs is in the sports injuries guide.
Guides
- Padel injuries: elbow, calf, shoulder, eyes and first aid.
- Recovery: sleep, sauna, cold water, massage and rest.
- Nutrition: what to eat before and after a match and on tournament day.
- Berries and raw food: what they do for a padel player.
- Fitness for padel players: strength, mobility and warm-up.