How to Warm Up and Avoid Injury When Playing Padel

Why Padel Players Get Injured

The explosive lateral movements in padel stress knees, ankles, and shoulders differently than tennis or pickleball. Many USA players underestimate these demands and skip warm-ups.

The 5-Minute Essential Warm-Up

Before stepping on court, do this quick routine to prep your body.

• Light jogging or jumping jacks (1-2 minutes)
• Arm circles and shoulder rotations (30 seconds)
• Leg swings side to side and front to back (30 seconds each)
• Hip circles and torso twists (30 seconds)
• Quick lateral shuffles (30 seconds)

On-Court Warm-Up

Before playing points, rally gently for 5 minutes. Start with soft groundstrokes, progress to volleys, then practice serves. This prepares your timing and feel for the ball.

Common Padel Injuries

Understanding what injuries to watch for helps you prevent them before they happen.

• Shoulder strains from overhead smashes
• Knee pain from quick pivots
• Ankle sprains from lateral movement
• Elbow tendonitis from repetitive motions
• Lower back strain from twisting

Prevention Tips

Wear proper padel shoes with lateral support. Don't play through pain - small issues become chronic if ignored. Stay hydrated. Take breaks during long sessions. Strengthen your legs, core, and shoulders in the gym.

Cool Down and Stretch

After playing, do light stretching focusing on hamstrings, quads, shoulders, and lower back. Hold each stretch for 20-30 seconds. This reduces next-day soreness and maintains flexibility.