Why Does Padel Cause So Many Injuries? Expert Help at Costa Health

Padel places high demands on your body, so elbow, shoulder, back or knee pain after playing is very common, especially if you have recently increased how often you play. The good news is that most padel injuries respond well to the right assessment, hands-on treatment and a structured rehabilitation plan. At Costa Health in Marbella and Mijas, we help padel players of all levels understand why they are in pain, recover safely and return to the court with more confidence.

Why does padel cause so many injuries?

Padel is fast, explosive and repetitive. Each match typically involves sudden changes of direction, sharp lunges, quick sprints and repeated overhead shots, often on a hard surface and sometimes with limited warm up. These demands can overload joints, muscles and tendons, especially when there are underlying weaknesses or mobility restrictions.

A typical padel match involves:

• Rapid changes of direction
• Short bursts of acceleration
• Rotational movements through the spine
• Repetitive gripping of the racket
• Frequent overhead smashes and serves
• Sudden stopping and starting near the net and back wall

These repeated high-load movements place stress on muscles, tendons, joints and connective tissues. Over time, small areas of overload can develop into painful injuries, particularly if recovery between matches is poor or your technique and strength are not well balanced.

Quick Tip: A short, focused warm up that includes light jogging, dynamic stretches and a few practice shots can significantly reduce the strain on cold muscles and tendons at the start of a match.

The most common padel injuries we see

At Costa Health we regularly see similar patterns of injury in recreational and competitive padel players on the Costa del Sol. Recognising these patterns early can help you seek help before the problem worsens.

Padel elbow (lateral elbow pain)

One of the most frequent issues is pain on the outside of the elbow, often referred to as tennis elbow or lateral epicondylalgia. It usually develops gradually due to repeated gripping and forehand or backhand strokes, especially with a new racket, increased playing time or poor technique.

Typical symptoms include:

• Pain when gripping the racket or lifting objects
• Weakness or fatigue in the forearm
• Pain that lingers after playing
• Discomfort when twisting the forearm, for example opening a jar

Shoulder pain and overhead problems

Powerful overhead shots and smashes place considerable stress on the shoulder joint and surrounding muscles. Limited shoulder mobility, muscle imbalance around the shoulder blade or weakness in the rotator cuff can all contribute to pain.

Common shoulder problems in padel players include:

• Rotator cuff tendon irritation or tendinopathy
• Shoulder impingement symptoms such as pinching on lifting the arm
• Reduced power or control in overhead shots
• A sense of stiffness or catching around the joint

Lower back pain

Repeated twisting, bending and reaching for low balls can overload the lower back, particularly if core stability, hip mobility or thoracic spine movement are limited. Many players feel fine during the match but notice stiffness or aching later that day or the next morning.

Lower back discomfort may present as:

• A dull ache after matches or training
• Stiffness getting out of bed or out of the car
• Discomfort when rotating or bending forwards

Knee pain

Quick directional changes, sudden stops and repeated lunges place extra load on the knees, especially on harder courts or when quadriceps and hip muscles are not supporting the joint effectively.

Common knee problems include:

• Patellar tendon pain at the front of the knee
• Meniscus irritation, often presenting as localised joint-line pain
• Ligament strains after a twist or awkward landing
• Early osteoarthritis symptoms such as stiffness after rest

Achilles tendon and calf injuries

Explosive take offs and repeated sprints put significant strain on the calf muscles and Achilles tendon. This is particularly noticeable during longer matches, tournaments or when returning to play after a break.

Typical signs include:

• Morning stiffness in the Achilles tendon
• Tightness or cramping in the calves during or after play
• Localised tenderness at the back of the heel

Why do your padel injuries keep returning?

Many players rest for a few days when pain appears, feel slightly better, then go straight back to the same level of play. Without addressing the underlying problem, the pain often returns, sometimes more intensely.

The painful area is often not the true source of the problem. For example:

• Elbow pain may be linked to weakness around the shoulder or poor racket control
• Lower back pain may start because the hips are stiff or the core is not providing enough support
• Knee pain may develop due to reduced ankle mobility or weakness in the gluteal muscles

Simply resting the painful area rarely corrects these contributing factors. This is why the same injury can reappear as soon as you increase your playing time or intensity again.

Quick Tip: If a pain has come back more than twice after rest alone, it is a strong sign that you need a thorough assessment and a guided rehabilitation plan rather than simply taking another break from play.

How Costa Health approaches padel injuries

At Costa Health we focus on understanding why your injury has developed, not just where it hurts. Our clinicians see many padel players each week, which helps us recognise the patterns that are typical for this sport.

During your assessment we look at:

• Overall movement patterns on and off the court
• Joint mobility in the spine, hips, shoulders, knees and ankles
• Muscle strength and endurance, particularly around the core and shoulders
• Balance and control during single-leg movements
• Flexibility where it matters for padel movements
• Posture under load rather than just standing still
• Running and movement mechanics, especially for acceleration and deceleration
• Previous injuries that may still be affecting how you move
• Your current and recent training or match load

By understanding how your body works as a whole, we can put together a personalised treatment and rehabilitation plan aimed at reducing pain, restoring function and helping to lower the risk of the same issue returning.

Treatment options for padel injuries at Costa Health

Your treatment plan will depend on the specific injury, how long it has been present and your playing goals. At Costa Health in Marbella and Mijas, we can combine several approaches to support your recovery.

Options may include:

• Chiropractic care to address joint stiffness, spinal and pelvic mechanics and nerve-related irritation
• Physiotherapy for targeted exercise rehabilitation, movement retraining and joint or soft tissue techniques
• Sports massage to ease muscle tension, support recovery between matches and prepare for tournaments
• Shockwave therapy for persistent tendon problems such as padel elbow or Achilles tendinopathy, where clinically appropriate
• Medical assessment with Dr István for complex, long-standing or unclear cases that may require additional medical input
• Advanced manual therapy to improve joint mobility and soft tissue function
• Dry needling as part of a broader plan to address myofascial trigger points and muscle tension
• Medical cupping for selected soft tissue issues where increased blood flow and fascial release may be helpful
• Individual rehabilitation programmes built around your schedule, current fitness and match calendar
• Strength and mobility training specific to padel, targeting areas such as shoulder stability, hip rotation and calf strength

Every plan is tailored to your needs, whether you play socially once a week or compete in regular tournaments along the Costa del Sol.

Preventing padel injuries and staying on court

The most consistent padel players are usually the ones who invest time in their bodies before pain becomes a major issue. A small amount of structured prevention work can save a lot of time off court later.

Useful strategies include:

• Regular movement and strength assessments to spot weaknesses early
• Simple mobility routines for the hips, thoracic spine and shoulders
• Strength work for the rotator cuff, forearms, calves and gluteal muscles
• Managing weekly match and training load, especially around tournaments
• Choosing appropriate footwear and replacing worn shoes
• Progressing court time gradually after any break from playing

Our aim at Costa Health is straightforward: to keep you playing with as little pain as possible, moving efficiently and performing with confidence throughout the season.

Why padel players choose Costa Health

Costa Health is recognised as one of the leading multidisciplinary clinics on the Costa del Sol for the assessment and treatment of sports-related injuries, including a high number of padel players. Our team brings together chiropractic, physiotherapy, sports massage and doctor led musculoskeletal care in one place, so you can receive coordinated support rather than isolated treatments.

We regularly help:

• Players with their first padel-related injury who want clear guidance from the start
• Experienced players dealing with recurring issues that keep returning mid-season
• Expats and residents who need treatment that fits around work and family life

Appointments are available at our Marbella and Mijas clinics, with bespoke home visits across the Costa del Sol for those who need additional flexibility.

Book your padel injury assessment

If pain or stiffness is stopping you from enjoying padel, an early, accurate assessment can help you make informed decisions and avoid repeated flare ups. At Costa Health we will work with you to understand your goals, explain your diagnosis clearly and build a practical plan that fits your lifestyle.

Contact Costa Health to book your comprehensive padel injury assessment and take the next step towards feeling better, moving better and performing better on court.

Frequently Asked Questions

Should I stop playing padel completely if I have pain?

Not always. In many cases you can continue to play at a modified level while you are being treated, as long as the activity is not aggravating the injury. A clinician should assess your pain, range of movement and strength, then advise you on how much and what type of play is safe. Continuing to push through strong or worsening pain without guidance increases the risk of a more serious or long-lasting problem.

How long does it take to recover from a typical padel injury?

Recovery time depends on the type of injury, how long you have had symptoms and how well you can follow the rehabilitation plan. Mild muscle strains may settle within a few weeks, while tendon problems or long-standing shoulder issues can take several months to fully resolve. At Costa Health we will give you an honest timeframe after your assessment and adjust your plan as your body responds.

Can I prevent padel elbow and shoulder pain?

You cannot remove all risk, but you can significantly reduce it. Strengthening the forearm and rotator cuff muscles, improving shoulder blade control, using an appropriate racket and avoiding sudden increases in playing time all help. Technique coaching from a qualified padel coach, combined with a tailored exercise programme, is often the most effective way to protect the elbow and shoulder.

When should I see a professional about my padel injury?

You should seek a professional assessment if pain persists for more than one to two weeks, is affecting your daily activities, is getting worse despite rest or you have had the same issue multiple times. You should seek urgent medical help if you have severe pain after a fall, cannot bear weight, feel significant weakness, notice any deformity or experience red flag symptoms such as loss of bladder or bowel control or numbness in the saddle area.

Do I need imaging such as an MRI for my padel injury?

Not everyone needs imaging. Many padel injuries can be diagnosed and managed effectively with a detailed clinical assessment. Imaging such as MRI or ultrasound is usually considered if symptoms are severe, not improving as expected, or if there are signs of a more complex issue. At Costa Health, if imaging is likely to change your treatment plan, we can guide you through the process and work alongside medical specialists where needed.