Common Injuries in Padel and How to Prevent Them

Padel is a sport that combines intensity and fun, but also carries the risk of injuries. By preparing well and using the right equipment, you can often prevent injuries. In this blog, we discuss the most common padel injuries, how to prevent them, and why a warm-up and good equipment are essential.

Common Injuries in Padel and Prevention

1. Tennis Elbow (Lateral Epicondylitis)

   • What is it? Overloading of the tendons around the elbow, often due to incorrect technique or excessive force.
   • How to prevent:
     • Use a racket with good vibration dampening.
     • Pay attention to correct hitting technique.
     • Give your arm plenty of rest between play sessions.

2. Shoulder injuries

   • What is it? Irritation of the shoulder tendons from forceful overhead blows.
   • How to prevent:
     • Train shoulder strength and flexibility.
     • Limit excessive use of powerful overhead shots.
     • Use a racket with a balanced weight.

3. Knee injuries

   • What is it? Overuse or injury due to sudden movements or twisting.
   • How to prevent:
     • Choose shoes with sufficient grip and cushioning.
     • Avoid abrupt movements on hard surfaces.
     • Strengthen your knees with exercises like squats.

4. Ankle sprains

   • What is it? Sprains are caused by sudden changes in direction.
   • How to prevent:
     • Wear padel shoes with good ankle support.
     • Work on balance and stability exercises.
     • Make sure you warm up properly.

5. Back pain

   • What is it? Pain or stiffness in the lower back due to poor posture or overuse.
   • How to prevent:
     • Do core stability exercises.
     • Avoid excessive forward bending on low balls.
     • Use a lightweight racket.

Importance of Warming-up and Stretching

A good warm-up prepares your body for intense movements, while stretching exercises help prevent injuries.

Warm-up (5-10 minutes)

1. Light cardio: Jogging or jumping rope to get your heart rate up.
2. Dynamic stretches:
   • Swing your arms in front of your shoulders.
   • Walking lunges for your legs.
   • Side steps for mobility.

Stretching exercises

1. Shoulders: Extend your arm across your chest and support with the other hand.
2. Forearms: Extend your arm straight out and gently pull your fingers down.
3. Legs:
   • Quadriceps stretch: Pull your heel toward your buttock.
   • Hamstring stretch: Place one leg on an elevated surface and bend forward.

Proper Equipment for Injury Prevention

1. Racket choice:

   • Choose a racket with a balanced weight and vibration dampening.
   • Invest in a racket protector to prevent damage.

2. Padel shoes:

   • Make sure you wear shoes with grip, cushioning and lateral support.
   • Avoid standard sports shoes, which do not provide sufficient protection.

3. Clothing:

   • Wear breathable, comfortable clothing that allows you to move freely.
   • Compression clothing can aid in muscle recovery and blood circulation.

4. Accessories:

   • Use wristbands to absorb sweat and improve your grip.
   • Store your equipment in a good padel bag with separate compartments.

Extreme Weather Conditions

Don't play in rain or freezing temperatures. Damp balls become heavier, putting extra strain on your arm, and a slippery surface increases the risk of sprains. In freezing temperatures, muscles and joints are less flexible, which can cause injuries.

Conclusion

Injuries can often be prevented by paying attention to your warm-up, technique and equipment. Make sure you have a racket and shoes that suit your playing style and invest in good accessories. This way you can enjoy padel optimally and avoid injuries.

At PadeLMQ we offer expert advice and a wide range of equipment to support your game. Contact us via WhatsApp (+32468258689) or visit our store in Padelclub Pachanga, Mechelen/Muizen !