1. WARM-UP: PREPARING THE BODY FOR PADEL DEMANDS 

A structured warm-up is one of the most effective strategies for reducing injury risk in racket sports. The primary goals of warming up are to:

• Increase muscle temperature

• Improve joint mobility

• Enhance neuromuscular coordination

• Prepare the body for sport-specific movements

In padel, failing to warm up properly has been associated with a higher risk of muscle strains, ankle sprains and shoulder injuries, particularly during sudden accelerations or overhead shots.

Recommended Warm-Up Structure (15–20 minutes)

1.1. General Activation (5 minutes)

• Light jogging or brisk walking

• Side shuffles and gentle changes of direction

• Skipping or low-intensity agility movements

• This phase increases heart rate and blood flow, allowing muscles and tendons to become more elastic and responsive.

1.2. Dynamic Mobility (5–7 minutes)

Dynamic movements are preferred over static stretching before play, as they maintain muscle power output while improving range of motion.

Examples include:

• Arm circles and shoulder rotations

• Trunk rotations and torso twists

• Walking lunges with rotation

• High knees and heel-to-glute movements

1.3. Padel-Specific Activation (5–8 minutes)

• Lateral movements and split-step drills

• Short accelerations and decelerations

• Progressive hitting drills starting at low intensity

• This phase activates the movement patterns and coordination required during match play and is particularly important for ankle and knee stability.

2. COOL-DOWN: SUPPORTING RECOVERY AFTER PLAY

Cooling down after padel sessions is essential for facilitating recovery and reducing post-exercise muscle soreness and stiffness. A proper cool-down helps the cardiovascular system gradually return to resting levels and promotes circulation to aid metabolic waste removal.

Effective Cool-Down Routine (10–15 minutes)

2.1. Gradual Reduction in Intensity (5 minutes)

• Slow walking around the court

• Light cycling or gentle movement

2.2. Static Stretching (5–10 minutes)

Static stretching is best performed after play, when muscles are warm.

Key muscle groups to stretch include:

• Calves and Achilles tendon

• Hamstrings and quadriceps

• Hip flexors and gluteal muscles

• Lower back

• Shoulders, chest and forearms

Each stretch should be held for 20–30 seconds, without bouncing or pain.

Regular cool-down routines are associated with improved flexibility, reduced muscle tightness, and better readiness for subsequent training sessions.

3. STRETCHING AND STRENGTH TRAINING FOR INJURY PREVENTION

While stretching improves flexibility, injury prevention in padel also requires adequate strength and stability, particularly around frequently stressed joints.

Key Areas to Target

• Ankles and lower legs: balance exercises, calf strengthening, proprioception drills

• Knees and hips: squats, lunges, hip stabilisation exercises

• Core muscles: planks, rotational stability exercises

• Shoulders and forearms: rotator cuff strengthening, scapular stability work and forearm conditioning to help reduce the risk of overuse injuries such as padel elbow

Improved muscular strength and joint stability reduce excessive joint loading and help absorb forces generated during rapid changes of direction and overhead strokes.

4. THE IMPORTANCE OF PROPER PADEL FOOTWEAR

Footwear plays a critical role in both performance and injury prevention in padel. Using inappropriate shoes is a major risk factor for ankle sprains, slips, and overuse injuries.

Why Padel-Specific Shoes Matter

Padel courts are typically made of artificial turf with sand infill, requiring a balance between grip and controlled sliding. Padel shoes are specifically designed to meet these demands.

Key benefits include:

• Optimised outsole patterns (often herringbone or mixed designs) that provide reliable traction without excessive grip

• Enhanced lateral support to stabilise the foot during side-to-side movements

• Improved cushioning systems to absorb impact forces and reduce stress on joints

• Reinforced uppers to withstand frequent lateral loading

In contrast, generic running or training shoes are designed primarily for forward motion and lack the lateral stability required for padel, significantly increasing injury risk.

5. LOAD MANAGEMENT AND PLAYING FREQUENCY

Another important factor in injury prevention is managing overall playing load. Padel involves repeated high-intensity efforts, and excessive play without adequate recovery can lead to overuse injuries, particularly in the elbow, shoulder and Achilles tendon.

In padel, repetitive movements and overuse - particularly repeated gripping and wrist extension when striking the ball - can overload the forearm tendons and increase the risk of padel elbow. This may occur across a range of strokes during play and can be influenced by factors such as playing frequency, total training volume, technique, and equipment.

This is particularly relevant for new players, older adults, and individuals returning to sport after inactivity, but applies to all players who participate frequently.

Practical recommendations include:

• Gradually increasing playing frequency and duration

• Scheduling rest or low-intensity days

• Paying attention to early warning signs such as persistent soreness or fatigue

• If pain or discomfort persists, players should seek advice from a qualified physiotherapist or healthcare professional experienced in racquet sports.

Quick warm-up before playing

A short dynamic warm-up helps increase blood flow, activate the joints used in padel and reduce injury risk.

The routine below prepares the shoulders, upper back, hips and legs before stepping onto the court.