How To Stay Injury-Free And When To See A Specialist
Padel has taken off quickly, and it’s easy to see why. It’s social, fast-paced, and accessible to people of all fitness levels.
But recently, I’ve also seen a noticeable increase in padel-related injuries.
What catches many players off guard is how demanding the sport actually is. The quick direction changes, sudden stops, lunges, and confined court space place repeated stress on the knees, ankles, shoulders, and lower back.
Many players go from relatively low activity levels straight into high-intensity matches, often without proper preparation.
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How To Enjoy Padel Player Without The Injury
Padel is a great sport, but it places specific demands on the body that many players underestimate.To prevent injury it’s important to warm up sufficiently before you hop onto the court. It’s easy to become competitive to soon, but its wise to increase your fitness level slowly and responsibly.
Knee Pain
Quick pivots and changes in direction can place strain on the knee joint.
What to do: Strengthen surrounding muscles and avoid pushing through sharp or persistent pain.
Ankle Strain
The fast pace of padel increases the risk of rolling or overloading the ankle.
What to do: Focus on stability exercises and wear supportive footwear.
Shoulder Strain
Repetitive shots, especially overheads, can lead to shoulder discomfort over time.
What to do: Warm up properly and avoid overplaying without rest.
Lower Back Pain
Twisting, reaching, and sudden stops can stress the lower back.
What to do: Maintain core strength and monitor recurring stiffness.
Ignoring Pain
What starts as mild discomfort is often pushed aside until it worsens.
What to do: Address pain early rather than adapting around it.
Too Much Too Soon
Jumping into frequent matches without building up fitness can overload the body.
What to do: Increase intensity and frequency gradually.
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